According to nutritionists, adopting a few helpful measures can help make a difference to your gut in just two weeks.
Dr. Sushma, nutritionist at Jindal Naturecure Nutrition Institute (India) – said that combining some practical tips can promote the development of intestinal microflora, helping to digest better. Measures include:
Diversify your diet
Diversifying your daily diet helps your gut because different foods support different types of bacteria.
Chew more
Eating slowly and chewing thoroughly can improve digestion. Chewing properly breaks down food into smaller particles, making it easier for digestive enzymes to do their job.
Consume foods rich in polyphenols
This is a micronutrient obtained when consuming foods of plant origin. Polyphenols are found in some foods such as spinach, red onions, chicory, asparagus, broccoli, kale, cauliflower, purple cabbage...; fruits such as blueberries, strawberries, plums, apples, grapes, pomegranates...; and some other spices.
Double your fiber intake
Fiber supports the growth of beneficial bacteria in the gut. Eating a diet rich in fiber-rich foods, such as fruits, vegetables, beans, and whole grains, will help.
Limit sugar
Added sugar can encourage harmful bacteria to crowd out beneficial ones and tip the gut from balance to dysbiosis.
Fast overnight (minimum 13-15 hours)
Fasting-induced changes in the microbiome are associated with increased intestinal mucus. Fasting may trigger positive changes in the gut microbiome, including increased intestinal mucus production, which benefits overall gut function.
“By making these simple but impactful changes to your daily routine, you can help your gut become healthier in just 14 days,” says Dr. Sushma.
