Your digestive system does more than just digest food, it plays a key role in nutrient absorption, immune system, metabolism and even your mental health. A healthy gut translates into a healthy body which can absorb more vitamins and minerals, have more energy to go about their day’s business, and stay healthy.
A variety of factors, such as poor diet, stress, sleep deficiency, dehydration and over consumption of processed foods, can throw off the balance of beneficial bacteria in the gut. Luckily, certain foods and healthy living practices can help keep the gut healthy in the long run.
What Is Gut Health?
Healthy gut is defined as a healthy balance or healthy functioning of the digestive system, mainly attributed to the trillions of microorganisms that are present in the intestine. Also known as the gut microbiome, these good bacteria aid in digestion, synthesize some vitamins, and boost the body’s immune system.
A healthy gut microbiome is a critical component of health.
Why is gut health important?
A healthy digestive system provides numerous advantages such as:
- Better digestion
- Improved nutrient absorption
- Stronger immune function
- Regular bowel movements
- Increased energy levels
- Better overall wellness
Taking care of your gut is an investment in your long-term health.
1. Yogurt
Yogurt is a source of live beneficial bacteria, which helps maintain healthy gut bacteria.
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If possible, select plain, live and active yogurt, and steer clear of yogurts that contain too much added sugar.
2. Kefir
Kefir is a fermented milk beverage with a range of healthy microorganisms.
May be a healthy addition to a balanced diet and aid digestion as part of a healthy lifestyle.
3. Bananas
Bananas are high in natural fiber and prebiotics that feed the good bacteria in your gut.
They’re also low in calories, and are a great snack for healthy eating.
4. Oats
Oats contain soluble fibre which aids in digestion and bowel regularity.
Fresh fruit and oatmeal are a healthy breakfast option.
5. Apples
Pectin, a soluble fibre, is a food found in apples that helps digestion.
Properly washed apple skins make a great source of fibre when eaten.
6. Leafy Green Vegetables
Leafy greens like spinach, minerals, antioxidants and dietary fibre.
A diverse gut microbiome can be achieved through eating a variety of vegetables in one meal.
7. Garlic and Onions
Onions and garlic are naturally rich in compounds that are prebiotics for the beneficial bacteria in the digestive system.
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They are also a great way to enhance the flavour and nutrition of many homemade meals.
8. Lentils and Beans
Legumes have high levels of plant protein and fibre.
Lentils, chickpeas, kidney beans and other legumes are a good source of dietary fibre which helps keep you fuller for longer and promotes good digestive health.
9. Nuts and Seeds
Healthy fats, fibre and nutrients come from almonds, walnuts, chia seeds and flaxseeds.
A few nuts or seeds a day adds to good nutrition.
10. Fermented Foods
Good microorganisms are found naturally in fermented foods.
Examples include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Traditional fermented vegetables
Use food prepared safely and eat as part of a well-balanced diet.
Here are some healthy habits that support gut health
These good habits also promote digestive wellness in addition to healthy eating habits:
- Get plenty of water daily.
- Exercise regularly.
- Have regular eating schedules.
- Sleep 7-9 hours and get quality sleep.
- Manage daily stress.
- Avoid smoking.
Reduce eating highly processed food and sugary drinks.
These healthy life habits complement a healthy digestive system.
When to seek medical advice?
Some stomach distress may occur from time to time, but if there is a recurring problem, it’s advisable to seek the advice of a professional health care provider.
If you have any of the following:
- Ongoing abdominal pain
- Diarrheal or constipation.
- Rectal bleeding.
- Unexplained weight loss
- Chronic constipation or diarrhoea
- Difficulty swallowing
- Frequent severe heartburn
Early assessment helps to determine a cause and, if needed, the appropriate treatment.
Gut Health and Overseas Employment
For those who are going abroad for their work, a healthy digestive system can make it easier for your body to adjust to the changes in food, weather and lifestyle. Preparing healthy meals, staying hydrated and maintaining a healthy lifestyle prior to departure can help you maintain overall wellness.
WAFID (Formerly GAMCA) Medical Examination
People who wish to get a work visa in the Gulf States (GCC) countries like Saudi Arabia, UAE, Qatar, Oman, Bahrain, Kuwait etc. will have to undergo a WAFID medical examination.
Applicants are asked to make appointments for their medical examination, check the details of their passport thoroughly and go to the medical centre to which they have been referred with the necessary documents. If the medical screening procedure is organized and efficient, it is in part due to proper preparation.
Conclusion
Choices you make every day are the foundation of a healthy gut. Fruits and vegetables are a rich source of fibre, probiotic and prebiotic foods help support the health of your gut, water, regular exercise and sufficient sleep all support digestive wellness and overall wellness.
For those planning to move abroad for a new opportunity, these healthy habits, along with a timely WAFID medical examination, can help get you on the road in better health and with greater confidence.
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