The gut which is also known as the gastrointestinal tract is a structure inside your body through which food moves through. At some point, it digests food, extracts nutrients, and creates waste.
Due to the wide variety of foods you consume, the gut usually comes into contact with foods that hurt. By avoiding the intake of harmful foods and sticking to healthy diets, you can protect the stomach from negative impact.
Discussed below are ways in which you can avoid hurting your digestive track.
Cutting Out Allergens and Less healthy foods
Avoid highly processed foods as they contain additives and preservatives that are known to cause troubles in your gut.
Common processed foods include:
Cookies, Crackers, Chips, Cold cuts, microwave meals and processed meats which contain nitrites and nitrates.
Keeping away from such will not only make you feel good but also ensure a healthy digestive system.
Cut down consumption of diets containing saturated fats or trans fats
These kinds of foods upset the bacterial balance in your gut, harm your digestive health, destroy the lining of your intestines and increase the chances of getting stomach cancer.
Eat small portions of fried food or dairy products and concentrate on diets that have polyunsaturated or monounsaturated fats. Such foods include fish, spinach walnuts and soybeans.
Beware of contaminated food.
Foods prepared inappropriately can be contaminated and can cause severe problems to your guts health. Inadequate preparation can introduce harmful bacteria to the gut leading to conditions like food poisoning (bacterial gastroenteritis)
For example, do not eat chicken that has not been kept in air-tight containers and refrigerated at 40F or lower (4.4C).
Look out for “use by” dates for foods and any foods prepared in unhygienic conditions.
Cook meat well
Uncooked meat can bring harmful bacteria to your gut. For this reason, avoid undercooked meat. Cook meat as follows:
- Beef, veal and lamb – 145F (63C)
- Pork – 160F (71C)
- Ground meat – 160F (71C)
- Poultry – 165F (74C)
- Fish – 158F (70C)
- Shellfish – 165F (74C)
Alcohol reduces the effectiveness of lower oesophagal sphincter but also heighten the levels of acid in the stomach. A poorly functioning lower oesophagal sphincter can allow foods and acids back into your oesophagus. Inducing acid reflux and heartburn.
To be safe from digestive disorders avoid taking alcohol completely.
Beware of food containing mercury
Mercury is a poisonous substance that can aggravate the digestive tract causing many serious health problems. Mercury inhibits the production of vital enzymes that assist your digestive system to function normally. It kills the ability of good bacteria to develop in your gut.
Intake of mercury can lead to abdominal pain, ulcers, IBD, diarrhoea, and indigestion.
Some of the foods containing mercury include seafood, fish, duck eggs and protein powder.
Stay away from gluten
Gluten is known to cause celiac disease and also destroy the small intestines.
Consume gluten-free grains and starches like rice, soy, corn and potato.
Go for foods labelled “gluten-free or friendly.”
Eat fresh fruits and vegetables
To maintain the right balance of bacteria in your gut, cultivate a tradition of eating fresh products. They are free from preservatives, salts and sugars.
Fresh foods are also rich in fibre, which helps in digestion.
In your next shopping errand, consider adding cauliflower, spinach, carrots, broccoli, apples, yellow and green vegetables in your list. They contain substances like beta-carotene, lycopene, flavonoids, and much more nutrients that boost digestive health.
Consider also fresh fruit juices free from sweeteners.
Probiotics are bacteria that assist in keeping your digestive tract balanced and healthy. The absence of probiotics renders your gut ineffective, unable to break down food, and a breeding environment for harmful bacteria. Some sources of probiotics include Yogurt, miso, kefir, Tempeh and sauerkraut.
Eat a lot of prebiotics
Prebiotics are carbohydrates that boost the growth of helpful bacteria in your gut. By eating prebiotics, you will promote the growth of beneficial bacteria, creating a balanced and healthy gut. Foods with prebiotics include Bananas, onions, garlic, cabbage and beans.