Gut health refers to millions of microbiomes, majorly bacteria and some viruses and fungi, that live inside the large intestine, says Avantii Deshpaande, PCS and gut health nutritionist. “These microbiomes are capable of defending our body, producing several nutrients and metabolites which are utilized by our body, and even for the removal of harmful wastes from the body. There are also several harmful ones, the ones that cause diseases and other infections as well” she says.
Good gut health ensures the balance between these two categories of microbiomes. Disturbances in the gut microbiome have been reported to decrease immunity, cause fatigue, affect mental health, mood changes, depression, stress and cancer. Several metabolic and hormonal disorders like obesity, insulin resistance, diabetes, hypertension, PCS, and cardiovascular diseases are caused due to symbiosis, the expert adds.
“A plant-based diet is recommended for improved gut health. Hand, Director of Clinical Research at the Physician's Committee for Responsible Medicine (Washington, USA), explains the effect of a plant-based diet on gut microbiota and why it is beneficial for your overall health and wellness. In the study, she mentions that plant-based foods containing fiber are the best fuel for your gut bacteria,” she tells indianexpress.com.
A plant-based diet includes a variety of whole grains, legumes, vegetables and fruits which are beneficial for gut health. In addition to this, it also increases the more beneficial bacteria. High protein non-veg foods tend to increase the harmful bacteria.
Plant-based beverages have gained importance owing to the similar benefits of plant-based diets. Plant-based beverages are made with protein-rich nuts like almonds, soy, peanuts and cashew. Rice milk and oats milk, have also gained popularity as replacements for dairy milk owing to their anti-inflammatory properties. These plant-based beverages have the advantage of being low in cholesterol and containing plant phytonutrients.
Here are some of the ways you could include a plant-based beverage in your everyday meals, as suggested by the expert
Breakfast on the go! – Breakfast is the most important meal of the day, but sometimes it just gets too difficult to spend time preparing it. Preparing a smoothie or breakfast bowl in advance is a great idea to include all the food groups and make it heart-healthy too.
Here is a quick idea to make a smoothie or a breakfast bowl
Add a source of carbs-steel cut oats/rolled oats/ puffed amaranth/ banana/ mango/
A source of protein – sunflower seeds /pumpkin seeds/melon seeds/ almonds /walnuts/almond milk/soy milk /nut butter
A source of antioxidants – strawberries/blueberries/raspberries/ beetroot/carrots/leafy greens
A sweetener – agave syrup/brown rice molasses/Jagger
Mix all this up and store in the refrigerator overnight and have it on your way to work or while you are busy in the morning time attending to other important things
Mid-meal snack – If there is a big gap between the main meals, we tend to get hungry and overeat at the next meals, as protein-rich plant-based beverages will take care of the hunger pang and not create an insulin spike as well.
Use in your favorite dessert – when we are on a calorie deficit diet, what goes off our list is desserts. Owing to the sweetness in it also, most of the desserts are high in fat. Using plant-based beverages as a base for making your favorite desserts is a great idea for enjoying the sweet guilt-free. Oatmeal cookies, almond meal cakes, truffles, cheesecakes and even Indian desserts like first, GAAR HAWA or ladies made vegan by using plant-based beverages.
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