Ye 5 surprising foods, like dark chocolate aur green bananas, aapke gut (pait) health ko behter kar sakte hain.
Summary:
Gut health sirf yogurt ya probiotic supplements se nahi — kuch surprising foods bhi gut microbiome ko strong banate hain. Science ke mutabiq, foods like dark chocolate, green bananas, miso, pistachios, aur pomegranate seeds gut bacteria ko nourish karte hain, inflammation kam karte hain, aur digestion improve karte hain. Yeh foods scientifically proven hain to support colon health, immunity, aur even mental clarity.
Gut health ka boost
Jab log gut health ke baare mein sochty hain, to usually dimaag mein yogurt, kefir, ya probiotic supplements aate hain.
Lekin asal mein, ek healthy gut microbiome maintain karna in cheezon se kaafi aage jata hai.
Aapka gut — jahan trillions of bacteria rehtay hain — sirf digestion nahi, balkay immunity, mental health, aur skin clarity tak mein critical role ada karta hai.
Ek 2022 review published in Nature Reviews Gastroenterology & Hepatology ke mutabiq, diverse diets jo prebiotics, polyphenols, aur fermented foods mein rich hoti hain, wo microbiome ko thrive karne mein madad deti hain.
Agar aap apni gut health ko creatively support karna chahtay hain, to yeh 5 unexpected lekin scientifically proven foods zaroor try karein:
1. Dark Chocolate
Good news for chocolate lovers! Dark chocolate (kam az kam 70% cocoa) mein hote hain polyphenols jo good gut bacteria ke liye fuel ka kaam karte hain.
Frontiers in Nutrition (2021) ke research ke mutabiq, cocoa flavonoids Lactobacillus aur Bifidobacterium jaise beneficial bacteria ki population ko increase karte hain.
2. Green Bananas
Ripe bananas sugars se bharpoor hoti hain, lekin green bananas mein hota hai resistant starch — ek aisa fibre jo digest nahi hota aur directly healthy gut bacteria ko feed karta hai.
The American Journal of Clinical Nutrition (2019) ki research batati hai ke resistant starch butyrate production boost karta hai — jo colon ke liye extremely important fatty acid hai.
3. Miso
Ye fermented soybean paste, Japanese cuisine ka staple hai, aur ek powerful natural probiotic bhi.
Ek 2022 study in Foods ke mutabiq, miso regularly consume karne se gut microbiota ki diversity barhti hai aur inflammation ke markers kam hote hain.
4. Pistachios (Pista)
Pistachios sirf crunchy snack nahi — ye full of fiber aur polyphenols hote hain.
Ek controlled trial from The Journal of Nutrition (2014) kehta hai ke jo log roz pistachios khatay hain, unke gut mein beneficial bacteria ki quantity significantly zyada hoti hai — even compared to almond eaters.
5. Pomegranate Seeds (Anaar)
Yani ke anar ke dane, jo antioxidants aur fiber se loaded hote hain, gut microbiome ko modulate karne mein positive role play karte hain.
Nutrients (2021) review ke mutabiq, pomegranate polyphenols gut lining ko repair karne mein help karte hain aur anti-inflammatory bacteria ke growth ko support karte hain.
