In modern life, many people are full but their intestines are still "smiling". Bloating, constipation, and discomfort after eating are not necessarily due to eating incorrectly, but due to a lack of foods that nourish the intestinal microbiome. According to experts, the intestines do not need an urgent solution, but need to be regularly cared for every day with natural foods.
Dr. Shubham Vatsya, a gastroenterologist and ge geologist at Max Healthcare Hospital (India), emphasized: The Rute is likened to the second brain of the body. When the microbiome is out of balance, digestion slows down, inflammation increases and constipation easily becomes chronic.
Fiber, the engine of bowel movements
Fiber is the foundation for healthy digestion. A diet rich in fiber helps increase stool volume, soften stools and stimulate the intestines to contract rhythmically. According to Dr. Vatsya, you should prioritize green vegetables, fresh fruits, beans and whole grains such as oats and brown rice. Eating enough fiber every day is the simplest way for the intestines to function properly, he said.
Rice and yogurt, a light couple
It sounds rustic but effective. Yogurt is rich in probiotics, when eaten with rice helps restore the intestinal lining, reduce inflammation and support digestion. This is a light, easy-to-dical snack that is especially suitable for weak stomachs or prolonged constipation, Dr. Vatsya recommends.
Traditional fermented foods
Fermented dishes such as yogurt, watermelon, or fermented rice flour dishes in Asian cuisine are rich in probiotics. Research published in Nutrients shows that fermented foods help improve the microflora in both the short and long term, reduce bloating and support natural bowel movements.
Vegetable-fermented drinks
Traditional fermented vegetable juices, typically black carrot drinks, are rich in probiotics and enzymes. According to experts, they help "clean" the intestines, reduce bloating and support slow digestion, especially in the cold season.
Homemade pickled melon, eat less but eat right
naturally fermented pickled melons, made at home with clean salt, are a valuable source of bacteria. Unlike industrial products, traditional pickled cucumbers help stimulate digestion gently if consumed in small amounts, at the right time.
Bowel care does not require elaborate care. A meal rich in fiber, adding traditional fermented dishes, and maintaining them regularly every day is a sustainable way to keep the intestines healthy, people are gentle, and the mood is also "easter".
