'I'm a doctor - these are four foods I eat every day to help gut health'
NHS surgeon and TikTok star Dr Karan Rajan has shared some advice for anyone looking to improve their gut health.
Dr Rajan, a gastro-intestinal surgeon, has shared a list of four health foods backed by research that can improve gut health. A healthy diet made of fibre-rich foods and probiotics are shown to be good for your digestion.
Ranging from fruit to your morning coffee, he also shared that he eats two of the foods every single day.
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Kiwis
First up, which the doctor said is one his “all time favourites”: kiwis.
Dr Rajan said: “(Kiwi) has been shown in research studies to be as effective as psyllium husk and prunes to improve the symptoms of bloating and constipation, it’s the humble kiwi.”
He went on to explain that kiwis are rich in soluble fibre which helps to promote softer stools, as well as helping you to go to the toilet more regularly. Healthline noted that kiwis are a good choice of food for people dealing with constipation.
Coffee
The next is one may be surprising, coffee. “Number two is something that a lot of people consume already but unaware of its gut health benefits, coffee,” he said.
“Coffee has been consistently linked with a reduced risk of fatty liver disease and the development of liver cirrhosis and chronic liver disease. Coffee contains the double whammy of soluble fibres and polyphenols.
“Polyphenols act as prebiotics to feed your good gut bacteria. Coffee may also improve your gut motility, making it beneficial for reducing constipation.”
Dr Rajan also noted that instant coffee and decaffeinated coffee also have the same effect on gut health.
Nuts
The next is one the doctor tries to eat every single day, mixed nuts.
He said: “Mixed nuts, like almonds, walnuts and pistachios. Having a mixture of nuts gives you a diverse range of prebiotic fibres which promote microbiodiversity in your gut.
“There are studies suggesting that regular nut consumption, around 20 to 30 grams a day, is associated with a reduction in colorectal cancer risk, possibly by reducing inflammation and improving microbial diversity.”
Yoghurt
The last is one he does eat everyday, and claims is “loved by every GI surgeon” as well as dietician: yogurt. He suggested looking for yogurt products with “live active cultures” such as lactobacillus and Bifidobacterium.
These can add to your good microbial load. Yogurt can also help alleviate symptoms of IBS, as well as improving lactose digestion in those who are lactose intolerant.