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Harvard trained Gastroenterologist gives 8 important toilet tips for a healthy gut; 'Cut back on.....'

Traditional Indian squat toilets, while beneficial for digestion due to natural body alignment, pose cardiovascular risks, especially for those with hypertension. Studies reveal a link between squatting and increased blood pressure, alongside musculoskeletal concerns for the elderly. Hybrid solutions, like footstools, offer a compromise. Balancing cultural practices with modern health insights is crucial for promoting well-being in rapidly urbanizing India.

Buknu, a traditional Ayurvedic spice blend from Uttar Pradesh, is gaining popularity for its digestive and health benefits. This ancient mixture, featuring ingredients like asafoetida, ginger, and cumin, aids digestion, reduces bloating, and boosts immunity. Revived by culinary enthusiasts, Buknu enhances flavour in various dishes and supports overall wellness, making a comeback in modern kitchens.

After antibiotic treatment, restoring gut health can take time, but incorporating specific foods can accelerate the process. Dr. Joseph Salhab recommends fermented foods, prebiotic foods, and polyphenol-rich foods to introduce beneficial bacteria, feed existing ones, and foster a healthy gut environment. Research supports that a diet rich in plant-based fiber aids in rebuilding a diverse and resilient gut microbiome.

A recent study reveals that resistant starch, found in foods like legumes and cooled potatoes, can significantly reduce liver fat. The research, published in Cell Metabolism, showed a nearly 50% decrease in liver fat among participants with fatty liver disease who consumed resistant starch over four months.

Harvard and Stanford-trained gastroenterologist Dr. Saurabh Sethi recommends flavorful and easily prepared lunch options to support gut and liver health. His suggestions include protein-packed grilled chicken and quinoa bowls, traditional Indian meals like moong dal with rice, and fiber-rich turkey and avocado lettuce wraps.

Ditch the cereal and boost your gut health with these delicious and doctor-approved breakfast options. Gastroenterologist Dr. Saurabh Sethi recommends incorporating protein, probiotics, prebiotics, and polyphenols into your morning meal. From Greek yogurt with berries to idli with sambar, these breakfasts are packed with nutrients and fiber to support a balanced microbiome and overall well-being.

Dr. Saurabh Sethi reveals that simple food choices can significantly impact health. He suggests opting for slightly green bananas for better gut health due to their resistant starch content. Other tips include cooling rice to improve gut health, consuming berries for antioxidants, and incorporating chia seeds for omega-3s and fiber. These everyday tweaks can enhance digestion, energy, and overall well-being.

Bloating, often dismissed as normal, can signal underlying digestive issues like IBS, SIBO, or celiac disease. Affecting a significant portion of the global population, particularly women, it's linked to conditions causing abdominal discomfort. Relief strategies include hydration, fiber intake, mindful eating, and regular exercise, while avoiding triggers like fizzy drinks and alcohol.

Coconut water, celebrated as a natural hydrator, is gaining popularity among health enthusiasts. Dr. Saurabh Sethi highlights its benefits for gut motility and digestion due to electrolytes like potassium and magnesium, potentially easing constipation and acid reflux. While it aids hydration and may help manage blood pressure and kidney stones, Dr. Sethi dismisses weight loss and depression claims.

Dining out doesn't have to derail your gut health. Dr. Saurabh Sethi, a gastroenterologist, suggests skipping ultra-processed foods and prioritizing lean protein. He also advises being mindful of sauces, loading up on vegetables, choosing smart carbs, opting for gut-friendly drinks, and selecting fruit-based desserts for a happier gut.

Prebiotics and probiotics play distinct yet crucial roles in maintaining a healthy gut. Probiotics introduce beneficial bacteria, while prebiotics nourish these bacteria, fostering a thriving gut microbiome. Combining prebiotic-rich foods with probiotic sources like yogurt can synergistically enhance gut health. Supplements can be considered for those with dietary limitations, but consulting a healthcare professional is always recommended.