Your gut has been simplified and termed as "second brain" for a myriad of reasons - it works with digestion, immunity, mood, metabolism, etc. Eating first thing in the morning after a night of fasting is one of the best ways to nourish your gut.
According to Dr. Meenal Suri, a gut health and digestive wellness expert in Delhi, "What you first eat in the morning will set the tone for the rest of the day for your gut's activity. By choosing the right foods to eat on an empty stomach you can positively influence gut health, digestion, inflammation, and the absorption of nutrients."
Here is a list of foods you can eat on an empty stomach that will help your gut health:
Warm Water with Lemon: Having a glass of warm water mixed with freshly squeezed lemon juice at the start of your morning is a healthy way to stimulate digestion. Lemon is a natural detoxifier and also stimulates bile production, which is used to digest fat.
Also Read: 10 advantages of okra water that will inspire you to drink more
Soaked Fenugreek Seeds (Methi Dana): After sitting overnight to soak, fenugreek seeds become much softer, and release soluble fiber which can support digestion and reduce bloating. Fenugreek seeds can also help to have lower blood sugar levels, and inflammation reduction in the gut. For the best effect, chew the soaked seeds, or drink the water.
Papaya: Papaya contains a lot of an enzyme found in the fruit called papain that helps break down proteins and works to induce smoother digestion. Papaya contains a lot of fiber and water to ease constipation and better support gut cleansing. Dr. Suri recommends eating papaya, especially for someone dealing with acid reflux, as it has natural ant-acid properties.
Banana: A ripe banana is easy on the stomach because it is a source of potassium, magnesium, and prebiotic fiber. One of bananas's prebiotics is called inulin, and it feeds the good gut bacteria. A banana works as a gentle, natural antacid and helps maintain the integrity of the gut lining. Bananas are effective for people with too much acidity or at-risk for ulcers.
Chia Seeds Soaked in Water: Soaked chia seeds form a gel-like substance and are packed with omega-3s, fiber, and antioxidants. They support normal bowel movements, reduce bloating, and act as food for good gut bacteria. You can soak a tablespoon of chia seeds in some water overnight and drink it in the morning or add them to smoothies.
Homemade Curd or Probiotic Yogurt: Fermented foods like curd contain live cultures (probiotics) which repopulate your gut with healthy bacteria. Just be sure to have it plain without any sugar or artificial flavors.
Also Read: Zero-Cost Gut Hack: UK surgeon shares how to beat bloating by simply spacing out meals
Amla Juice (Indian Gooseberry): Amla is a powerhouse of vitamin C and antioxidants. Drinking fresh amla juice first thing in the morning will help to cleanse the digestive system, counteract acidity, and support the healing of the gut. Amla juice also helps the body to improve iron and calcium absorption throughout the day.
A Handful of Soaked Almonds: Soaked almonds are easier to digest than raw almonds, and they are richer in healthy fats, fiber, and vitamin E. They provide a long-lasting burst of energy, help optimize gut lining integrity, and support growth of good gut flora.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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