Upset gut? Natural remedies can offer relief.
Imagine chomping down on a prosperity burger, twisted fries (cannot wait till CNY), or even a fiery mala burger (shiok!), immediately followed by mango passion fruit pie or an apple pie, and some vanilla shake to wash it all down with.
Is this a recipe for satiation or an unpleasant heartburn sometime later?
We all have had digestive issues at some point due to varied reasons, including consumption of spicy food, excessive sugar, late-night meals, and poor eating habits. It is not something an antacid cannot take care of. However, the action of antacids is not long-lasting, and other gastric discomfort medicines like PPIs can have harmful effects if you keep taking them for a long time.
While medicines are still indispensable for certain gastric conditions, supplementing your diet with certain herbs, prebiotics, and probiotics can have additive benefits.
Prebiotics for gut health
What are prebiotics?
Prebiotics are the fibres that we cannot digest. They are, instead, degraded by the bacteria naturally present in our guts. These gut bacteria help us digest our food. So, simply put, prebiotics act as food for beneficial gut bacteria. Consuming prebiotics can increase the population of good gut bacteria and keep harmful bacteria at bay.
Foods that contain prebiotics?
Banana, garlic, whole oats, and apples are some of the prebiotic-rich foods.
How do they help gut health?
Prebiotics can help relieve diarrhoea and constipation and prevent inflammatory bowel diseases. They can be used in combination with probiotics for an additive effect.
Probiotics for gut health
What are probiotics?
Probiotics are live, active microorganisms. Once inside, they colonise the intestines and help increase the population of beneficial gut bacteria.
What are the dietary source of probiotics?
Yogurt, sauerkraut, and tempeh are good sources of probiotics.
How do they protect the gut?
Probiotics maintain and regulate the composition of the beneficial microorganisms in the intestine. This enhance the immune system, helps build a healthy intestinal protective layer, and prevents disease-causing bacteria from colonising.
Healing herbs for grumpy gut
Psyllium husk
It is commonly used to treat constipation. It increases the water content of the stool to ease defecation. Additionally, its soluble fibre helps with regular bowel movements. The psyllium husk supplement can also exert beneficial effects on the microbial composition of the gut.
Ginger
Remember that comforting feeling after drinking Teh Halia? Ginger can ease irritated digestive tracts and digestive pain. It aids digestion by increasing the secretion of saliva and other gastric juices. Galangal, a culinary herb, from the ginger family, can calm an upset stomach.
Chamomile
Chamomile tea is a popular digestive aid. It helps to relieve common digestive issues, including gas, bloating, and indigestion.
Turmeric
This age-old remedy is commonly found in Asian kitchens. Turmeric has an anti-inflammatory property that helps heal digestive issues like Irritable Bowel Syndrome (IBS) and abdominal pain.
Licorice root
This one is a no-brainer! It is a popular and effective herb to soothe stomach ulcers, heartburn, and inflammation.
Fennel
Chewing on Fennel seeds or fennel tea is another effective way to relieve digestive spasms and bloating. Fennel can also reduce inflammation in the intestines.
Even though these are plant-based remedies, it is always a good idea to consult a GP/specialist before using them, especially if you are on any medication.
A study shows that more than 40% of people globally suffer from gastrointestinal issues. Gastric issues are not confined to the gut. They impact your mood, immunity, performance at work, and overall health. A happy, well-functioning gut can have a long-term beneficial effect on your physical and mental health. Be prudent and consider plant-based options for holistic care of your gut. Give a rest to your gut troubles with natural solutions!
Check out our products section to know more about NuEva Clean Gut Gummies.
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References
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Guarino MPL, et al. Mechanisms of Action of Prebiotics and Their Effects on Gastro-Intestinal Disorders in Adults. Nutrients. 2020;12:1037.
- Davani-Davari D, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92.
- Wang X, et al. Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity. Molecules. 2021;26:6076.
- Jalanka J, et al. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. 2019;20:433.
- Nikkhah Bodagh M, et al. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2018;7:96-108.
- Amaduruonye W, et al. Impact of ginger (Zingiber officinale) on intestinal, caeca microbial loads and growth performance of broilers. Nigerian J Anim Sci. 2018;20(1):123-133.
- Jafarzadeh E, et al. Turmeric for treatment of irritable bowel syndrome: A systematic review of population-based evidence. Iran J Public Health. 2022;51(6):1223-1231.
- Srivastava JK, et al. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901.
- Badgujar SB, et al. Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology. Biomed Res Int. 2014;2014:842674.
- Rahnama M, et al. The healing effect of licorice (Glycyrrhiza glabra) on Helicobacter pylori infected peptic ulcers. J Res Med Sci. 2013;18(6):532-3.
- Sperber AD, et al. Worldwide prevalence and burden of functional gastrointestinal disorders, results of Rome Foundation Global Study. Gastroenterology. 2021;160(1):99-114.e3.