1) Eat more fruits and vegetables for their antioxidants, fiber, and benefits to the immune system. Eat a variety of colorful produce. 2) Increase intake of whole grains and fiber, which regulate bowel function, prevent constipation, and help fight obesity. Both soluble and insoluble fiber are important. 3) Include low-fat dairy products for calcium, vitamin D, and probiotics that support gut health. Drink plenty of water each day as well.

1. Medico Media Gut Friendly Nutrition Created By : Dr. Meena Shah

2. Gut Friendly Nutrition Appropriate nutrition to make your diet a gut-friendly Step one. Eat more fruits and vegetables : They strengthen immune system Have fiber, a great way to keep our gut healthy and moving properly, and acting properly. Have antioxidants. Certain vitamins and minerals are strong antioxidants.

3. Gut Friendly Nutrition Eat all the bright colors or eat a rainbow in fruits and vegetables: Greens, the oranges, the purples, the reds. Colors are created by chemicals and these chemicals are antioxidants Antioxidants help fight disease and strengthen immune system.

4. Gut Friendly Nutrition Increase your intake of whole grains and fiber : Fiber's has many good factors : Regulating our bowel function Preventing constipation Keeping us fuller longer Helps fight obesity.

5. Gut Friendly Nutrition There are two kinds of fiber - Insoluble fiber and soluble fiber. Soluble fiber is soluble in water , so it actually collects water as it's moving through the GI tract That help to bulk up the stool Insoluble fiber helps speeds up transit time in the gut to make things move faster It cleans out our system and takes any carcinogens that might be in system and gets rid of them quickly

6. Gut Friendly Nutrition Fiber also helps bulk up your diet It keeps you fuller longer, so it helps fight obesity.

8. Has vitamin D

10. Gut Friendly Nutrition Things to limit: Red meat : It's high in saturated fat High intakes of red meat are related to colon cancer risk. There are many other good protein sources : Poultry Chicken and turkey Eggs, fish Non-meat sources such as tofu - soy-based products Grains, dals & pulses

11. Gut Friendly Nutrition Right balance of fats : Harmful fats are saturated fat and trans fatty acids. Saturated fat is found in animal products: butter, lard, and anything that's solid at room temperature

12. Gut Friendly Nutrition Right balance of fats : Trans fatty acids are the fatty acids found in margarine, in vegetable shortening and most of our processed products like cookies, cakes, crackers. Most of the processed foods tends to have trans fatty acids in them and & are promoters of obesity, which is a cancer risk

13. Gut Friendly Nutrition Right balance of fats : Unsaturated fatty acids, the monounsaturated fatty acids and the polyunsaturated fatty acids are healthy Our body really needs them to function naturally. Unsaturated fats are liquid at room temperature. Olive oil, canola oil, safflower oil. The only exceptions to this rule would be palm and coconut oil they are saturated fats.

14. Gut Friendly Nutrition Right balance of fats : Others are essential fatty acids - omega-3 and omega-6 fatty acids. Omega-3 fatty acid is found mostly in fatty fish like salmon or mackerel. It's also found in certain plant sources like flaxseed and walnuts. It's a natural anti-inflammatory in our system.

15. Gut Friendly Nutrition It's best to get nutrients from food Gut-friendly vitamins and minerals can be found in multivitamins. Women don't take in enough calcium from food Supplement is recommended, 500 milligrams twice a day of calcium. Most calcium supplements also have vitamin D, which increases the absorption of calcium

16. Gut Friendly Nutrition Eating a balanced diet is hard work. Be mindful of what you put on plate at all times The biggest mistake people make about their diet is that they don't eat enough fruits and vegetables We eat a lot of meat We eat a lot of processed food We eat a lot of fast food

18. Get a fruit or a vegetable with every meal and snack

19. Changing your cereal products to whole grain products is imp

20. Start day with a fiber-rich cereal

21. To get enough water, carry water bottle throughout day

22. Get some exercise, start to get yourself more active.