5 simple tips to improve your gut health

A diet rich in proteins, vitamins and minerals is very crucial in maintaining and boosting immunity.

The onset of monsoon can influence infections in kids and elders.

Both children and senior citizens need to pay more attention on improving their gut immunity. 

It is microbiota that matters the most. It matters even more when we have to deal with a pandemic like COVID-19.

The human microbiota is made up of trillions of cells, including healthy bacterias which are important for immunity as they usually live in our gastrointestinal tract.

The health of our gut microbiota has a critical role in how our immune system reacts to the disease.

Here are five simple tips you can follow to improve your gut health.

1. Well balanced diet

A diet rich in proteins, vitamins and minerals is very crucial in maintaining and boosting immunity.

Make sure you add at least one portion of protein rich food like rajma, chickpeas, lobiya, milk , paneer, egg chicken fish etc in your meals.

Zinc-rich foods can help you fight various infections.

Include seasonal fruits and vegetables throughout the day as per their liking.

You cut them into different shapes or combine them with their favourite cereal.

2. Yogurt

Curd or dahi contains healthy bacteria and acts as probiotic by improving gut immunity.

You can have it in the form of lassi, chaas, shakes or smoothie.

3 Vitamin C

It's not only good for your gut but overall immunity as well.

Tomatoes, peppers, broccoli and kiwi are the best sources of vitamin C.

Other sources are citrus fruits like orange, amla, lemon and strawberry etc.

You can include it in the form of juices, shakes or lemonades. Apart from health and taste, it will also ensure good hydration.

4. Exercise 

Regular physical activity like jogging, cycling or yoga is very important to improve the over all well being.

Exercising daily ensures a good quality of sleep.

As for kids, it is very important to regulate and limit screen time to not more than 1 to 2 hours/day for kids of all age groups.

5. Superfoods

Nuts like pistachios, almonds and walnuts rich in omega- 3 fatty acids, pumpkin seeds, sunflower seeds or flax seeds containing zinc can be had in between meals.

Spices like ginger, turmeric, garlic, basil, mint have several benefits when consumed on a daily basis.

Use it in your curries, salads or soups. 

Dr Sufla Saxena is consultant paediatric gastroenterologist and hepatologist at Manipal Hospital, New Delhi. She can be contacted on ga@rediff-inc.com.