"Yatha Aahar, Tatha Vichaar" reminds us that our thoughts are shaped by what, when and how we consume our food. This is especially important for the gut, our second brain, which impacts everything from DIGESTION to MOOD. Now, this is where Satvik food habits help us in restoring and maintaining our gut health. Here are tips shared by Saurabh Bothra, CEO & Certified Yoga Instructor, Habuild to build a healthy gut :
It's common knowledge, yet an uncommon action. Properly chewing your food initiates the digestive process in your mouth, breaking down food into smaller particles that are easier for your stomach and intestines to digest. Aim for around 20-30 chews per bite. This can help prevent digestive discomfort such as bloating and gas, promoting a healthier gut.
Using your hands to eat allows you to connect with your food on a sensory level and enhances the eating experience. Additionally, eating with hands naturally encourages portion control, helping prevent over-eating!
When you eat at varying times daily, it confuses your body's internal clock - leading to chaos in your digestion, metabolism, and sleep quality. Consistent meal times promote regular bowel movements and a balanced gut microbiome.
During daylight hours, our metabolism is at its peak. So planning your meals between sunrise and sunset allows for more efficient digestion, promotes stable blood sugar levels, and supports a balanced gut microbiome.
Foods rich in healthy fats like almonds, cashews, pistachios, chia seeds, flaxseeds, walnuts, avocados, pumpkin & sunflower seeds are SUPERFOODS for your gut. It’s necessary to soak or roast your nuts and seeds before consumption for better nutrient absorption.
Fresh, locally sourced produce tends to be higher in fibre, vitamins, and minerals, which are essential for maintaining a healthy gut microbiome. Eating a variety of seasonal fruits and vegetables provides your gut with the diverse nutrients it needs to thrive.
Cold water can shock your digestive system and temporarily slow it down. Drinking lukewarm or room-temperature water helps keep your digestive system functioning smoothly, supporting optimal gut health.
Expressing gratitude before meals and paying attention to your food, can reduce stress levels and promote relaxation. Stress reduction is beneficial for gut health, as chronic stress can negatively impact digestion and contribute to gut issues.
When you stop eating before reaching fullness, you give your digestive system a chance to process the food more efficiently - you allow your gut to comfortably digest the food without putting stress on it.
Taking a moment to calm your mind before meals is crucial. When feeling upset or stressed, it's best to eat lightly or avoid eating altogether for a couple of minutes until you calm yourself down.