Research shows that 87% of Filipinos are now more health conscious, having a good gut biome is an aspect that must be consistently worked on. Bad gut health can lead to the development of bowel irritation problems, allergies to milk or eggs, and various mental health disorders. These health conditions are expensive as they require regular medication and constant monitoring by health professionals.

It’s not enough to eat nutritious foods. You must also follow a diet that can improve gut health to boost your mental and physical wellness. Here are 4 dietary hacks that will keep your gut healthy and help you live a longer, happier, and brighter life:

1. Unplug from high-sugar and ultra-processed foods

Processed foods like instant noodles or ready-to-eat microwave meals don’t provide muchmany nutrients to keep your gut healthy. On the other hand, too much consumption of high-sugar foods like soft drinks or donuts can cause increased inflammation within your internal organs. These foods are a catalyst for a host of health issues:

High sugar foods risks:

Obesity

Diabetes

Fatty liver

Tooth decay

Processed foods risks:

Cardiovascular disease

Heart diseases

Various brain disorders

Colorectal Cancer

Experts observe that what you eat affects your mental health, not just your body. But the good news is that it is not too late to change your eating habits, starting today.

 

2. High-quality hydration from buko, dalandan, or calamansi juices goes a long way

Did you know that juices from fruits like Buko, Dalandan, and Calamansi not only help hydrate but also contain necessary anti-microbial organisms that keep the gut healthy?

Studies have shown that coconut water contains high fiber and nutrients that strengthens your gut bacteria and supports regular bowel movement. The vitamins in citrus fruits such as dalandan and calamansi help reduce acid reflux in your stomach and prevent constipation.

So, if you want to keep yourself hydrated while also reaping other health benefits, you can try these fruit juices once in a while.

 

3. Incorporate Fiber in your diet from malunggay, ampalaya, and kalabasa, moves things smoothly

Incorporating local harvests like malunggay (moringa), ampalaya (bitter melon), and kalabasa (squash) into your meals can make a big difference. These nutrient-packed vegetables help keep everything moving smoothly through your digestive tract, making it easier to process and eliminate waste.

Filipino meals such as sinigang, pinakbet, and ginataang kalabasa help to clear out harmful bacteria from your gut. Their nutrients also serve to detoxify your blood, manage your blood sugar, and help to strengthen your heart.

 

4. Fermented foods like sinigang, bagoong, and kimchi are probiotic phenoms

Fermented foods are rich in probiotics, which are beneficial bacteria that help balance your gut flora. Examples for these are traditional dishes like sinigang, bagoong (fermented shrimp paste), and kimchi (a Korean fermented vegetable dish).

These foods aid digestion and help maintain a healthy balance of microorganisms in your stomach. So, whether you're enjoying a bowl of sinigang or adding a dash of bagoong to your vegetables, you're also giving your gut a healthy dose of beneficial bacteria.

 

Eat right for a healthy gut.

Simple yet effective diet hacks can significantly improve your gut health and overall well-being. Small adjustments can have a big impact. Cut back on processed foods, stay hydrated with nutritious juices, eat fiber-rich vegetables, or include probiotic-rich fermented foods into your diet.

Remember, a healthy gut is a foundation for a healthier body and mind. Start incorporating these diet hacks into your daily routine, and you'll be on your way to a happier, healthier life!

 

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