Bond with your gut: 7 ways to improve your digestive system, boost mental health

Health benefits of fermented foods: Consume fermented foods: Add curd, homemade pickles, sauerkraut, kimchi, and other fermented foods into your diet. These are rich in probiotics, which support gut health (Image: Canva)

The well-being of your digestive system, including the balance of beneficial and harmful bacteria in your intestines, defines gut health. It includes proper digestion, absorption of nutrients, and a well-functioning immune system. Good gut health is essential for effective digestion, a strong immune system, plus physical and mental well-being.

Your brain and gut communicate constantly through the Vagus nerve, known as the Gut-Brain Axis. Gut bacteria produce serotonin, which affects your mood, and GABA, which can impact anxiety, says Fitness and health coach Prashant Desai. He adds, “The relationship between you and your gut bacteria is that of a strong friendship. Just like the bond and understanding between the two friends Jai and Veeru from Sholay, your relationship with your gut bacteria is important. The gut bacteria help to keep you healthy and happy, impacting everything from your physical health to your mood and mental well-being.”

Desai shares 7 ways to ensure your gut is happy and your mental health is thriving:

Eat fibre: Vegetables aren’t just food for you; they’re food for your gut bacteria. Load up on fibre from vegetables, fruits, nuts, and grains to keep them well-fed.

Consume fermented foods: Add curd, homemade pickles, sauerkraut, kimchi, and other fermented foods into your diet. These are rich in probiotics, which support gut health.

Cut down on processed food: Junk food doesn’t make it to your gut. Eating less processed food ensures your good bacteria thrive.

Reduce sugar intake: Sugar bypasses the gut and feeds harmful bacteria. Hence, the consumption of less sugar is key to maintaining a healthy gut.

Use antibiotics sparingly: One should only pop antibiotics when absolutely necessary, as they are known to annihilate your beneficial bacteria, lowering our gut health.

Exercise regularly: Moving more increases blood flow and oxygen to your gut, which supports healthy bacteria.

Prioritise sleep: Aim for 7-9 hours of sleep. Rest allows your gut bacteria to follow their own circadian rhythm, keeping both them and you in balance.