Gut health ka matlab sirf “probiotic kha lo” nahi hota. Tum jo roz khate ho, jitna move karte ho, aur jitna stress handle karte ho – sab milkar tumhari digestion ko shape dete hain.
Sabse pehle, fibre. Fruits, sabziyaan, whole grains, dal, chana, beans – yeh sab stool ko bulk dete hain, bowel movement smoother banate hain, aur achhi bacteria ko feed karte hain. Ultra-refined diet (white bread, bakery, chips, sugary snacks) se constipation, gas, sluggishness common ho jata hai.
Paani bhi equally important hai. Fibre bina paani ke “traffic jam” jaisa kaam karega. Din bhar thoda-thoda sip karna, especially agar tum high-fibre khana shuru kar rahe ho, helpful hota hai.
Bloating ka relation sirf ek food se nahi; eating style se bhi hota hai. Bahut fast khana, constantly chewing gum, carbonated drinks, ya bahut late night heavy meals – ye sab gas aur heaviness ko push karte hain. Thoda slow khana, ache se chabana, aur plates pe thoda portion control bohot difference la sakta hai.
Fermented foods (curd, buttermilk, some pickles, etc.) kuch logon ko suit karte hain, kuch ko nahi. Body ka feedback observe karo. Har “gut hack” sab pe same kaam nahi karega.
Agar tumhe constant pain, severe acidity, blood in stool, sudden weight loss, ya bahut irregular motion ho, ye sirf “normal gas” nahi maana jaa sakta. Waha doctor ki advice zaroor chahiye hoti hai.
