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Our microbiome is made up of microorganisms that live in our gut. In our digestive tract, there are approximately 200 different species of bacteria, viruses, and fungi. According to research, having a diverse bacterial population may help reduce the risk of conditions such as diabetes, inflammatory bowel disease, and even psoriatic arthritis.
Gut health issues indicate a disruption in the gut microbiome. Constipation can occur if gut health is not optimal, which can be corrected through lifestyle changes. Nutritionist Lovneet Batra recently posted on Instagram about constipation being one of the most common gut health issues. The expert provided five home remedies for constipation.
Yoghurt and flax seeds powder: “Yogurt – contain a strain of friendly bacteria or probiotic, called Bifidobacterium lactis, which helps regulate the digestive system, while flaxseeds a rich source of soluble fibre. Soluble fibre dissolves in water, making stools softer and easier to pass,” Lovneet Batra wrote.
Amla juice: Amla or gooseberry is rich in vitamin C and other antioxidants. It helps in keeping the gut healthy, shared the nutritionist. “30 ml of amla juice mixed with a glass of water first thing in the morning helps boost digestion and ease constipation,” she recommended.
Oat Bran: “Oat bran is high in both soluble and insoluble fibre, which may help relieve constipation and support bowel health,” advised Dr. Batra.
Ghee and milk: Ghee is a rich source of butyric acid which improves intestinal metabolism and helps in the movement of stools. “Taking 1 teaspoon of ghee in a cup of hot milk at bedtime is an effective way of reducing constipation the next morning,” she added.
Leafy greens :Green leafy vegetables, such as spinach, Brussels sprouts, and broccoli, are not only high in fibre but also high in folate and vitamins C and K.
“These greens add bulk and weight to stools, making them easier to pass through the gut,” according to the expert.
Water: As simple as it sounds, increasing water intake can help treat constipation, according to the nutritionist.
“Increasing your liquid intake may improve constipation, especially when combined with a higher-fibre diet,” she wrote.
Source:IT
