There is also one popular drink you’ll be glad to know i son the list
A doctor has revealed the foods you need to include in your daily diet if you want to improve your gut health. By doing this, you can reduce common symptoms like bloating and constipation and could even stop your IBS from flaring up. According to the expert, there are four things you want to look at.
Taking to TikTok, Dr Karan Raj aka @dr.karanr, said that these “four foods can improve your gut health according to research and the last two, I eat every single day”. The first one is one of “my all time favourites” he says and it’s “been shown in research studies so be as effective as psyllium husk and prunes to improve the symptoms of bloating and constipation. It’s the humble kiwi.”
He says that “kiwi is particularly rich in soluble fibre which promotes softer stool and increases stool frequency without the associated side effects of some laxatives”. Number two on the list is a drink we all know and love. He says that “a lot of people consume this already but aren’t aware of its gut benefits – coffee.
Coffee has been consistently linked to a reduced link of fatty liver disease and the development of liver cirrhosis and chronic liver disease. Coffee contains the double whammy of soluble fibres and polyphenols.” This, he explains, acts as “prebiotics to feed your gut good bacteria. Coffee may also improve gut motility, making it beneficial for reducing constipation. And for you coffee snobs out there, instant coffee and decaf have the same benefits”.
Number three on his list is “something I try to eat every single day, mixed nuts like almonds, walnuts and pistachios. Having a mixture of nuts gives you a diverse range of prebiotic fibers which promote microdiversity in your gut”. In fact, studies suggest that by having 20 to 30 grams per day, can result in a “reduction of colorectal cancer risk possibly by reducing inflammation and improving micronial biodiversity”.
The fourth and final one on his list is “something I have every single day and it’s loved by every GI surgeon, doctor or dietitian – yoghurt. Look for yogurt containing live active cultures like lactobacillus and bifidobacterium which can help to add to your good microbial load. Yoghurt has been shown to alleviate symptoms of IBS and can even improve lactose digestion in those who are lactose intolerant”.
If you drink coffee though, Dr Alexandre Olmos has said not to do it on an empty stomach. According to Express.co.uk, Olmos says drinking coffee on an empty stomach could activate genes related to inflammation and digestive issues. The expert explains that the beverage is naturally acidic and because of this, if you don’t consume it without food, it can alter your stomach’s pH.
When this happens, it can lead to an increase in gastric acid production and you will experience heartburn and digestive discomfort. Over time, if done often, it can cause inflammation of the gastrointestinal tract which impacts our gut microbiome – something key to our overall health.
