Keeping the gut healthy is a vital part of maintaining overall health. Maintaining it requires following a healthy lifestyle, which includes getting the required nutrients and exercise.
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However, planning a proper diet is not as simple as it appears to be. It is not just about ensuring that the meal contains the required macro- and micronutrients that the body needs, but also about ensuring their absorption into the system.
Taking to Instagram on March 1, Dr Shubham Vatsya, gastroenterologist and hepatologist at Fortis Hospital, Vasant Kunj, Delhi, shared three food combos that would allow the body to get the complete benefit from the ingested meals. They are listed as follows.
1. Spinach / dal + lemon
Leafy greens like spinach and legumes such as dal and chana are plant-based food sources that are rich in iron. According to Healthline, about 100 grams of raw spinach contains 2.7mg of iron, or 15 percent of the DV (daily value). In case of legumes, one cup or approximately 198 grams of cooked lentils contains 6.6mg of iron, which is 37% of the DV.
However, the human body is not well-equipped to absorb iron from vegetarian sources. Therefore, Dr Vatsya suggested including a source of vitamin C that helps the body to absorb the iron from the foods.
In his words, “The human body cannot absorb iron from plant-based sources well. However, when you squeeze some lemon into dal, chana or saag, then the vitamin C present in the lemon juice helps the body with iron absorption. This simple step improves both your immunity and energy levels.”
2. Chia and basil seeds + yoghurt
Chia seeds and basil seeds are both rich sources of dietary fibre. However, the fibre present in them is of two different types.
Chia seeds are rich in insoluble fibre, which adds bulk and allows food to pass easily through the oesophagus, and helps have a good bowel movement. On the other hand, basil seeds are rich in soluble fibres, which absorb water to form a gelatinous mucilage in the stomach, slowing down digestion and making us feel full for longer.
Adding yoghurt (dahi) to the mix introduces probiotics, which makes the combo even healthier for the gut. As Dr Vatsya stated, “The probiotics in dahi and the fibre in chia and basil seeds protect from bloating and constipation. The higher fibre content keeps you full for longer.”
3. Turmeric + black pepper
“Curcumin is an active compound in haldi (turmeric), which has very low absorption alone,” explained Dr Vatsya. “However, the absorption of curcumin is increased 2000 times by black pepper. This makes it far more effective for healing the gut and reducing inflammation.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
