DR TAMLYN GOVENDER
IN Ayurvedic medicine, gut health is the cornerstone of health and well-being. Ayurveda emphasises the role of digestion and gut balance in maintaining health and preventing disease. As Hippocrates famously said: “All disease begins in the gut,” and modern research corroborates this by linking poor gut health to a wide range of chronic conditions such as diabetes, cancer, inflammatory bowel disease, irritable bowel syndrome (IBS), gout, etc.
Have you noticed how emotions like stress or nervousness manifest in your stomach rather than your brain? You may experience a loss of appetite during distress or the sensation of "butterflies" in the stomach when nervous, which are indications of the gut-brain axis at work. This intricate connection impacts digestion, metabolism, immunity, and mood regulation, making a balanced gut microbiome essential for health and vitality.
Signs of an unhealthy gut: bloating, indigestion, poor appetite, food sensitivities or allergies, skin issues, bad breath, heaviness in the body, constipation or diarrhoea, coated tongue, hyperacidity and weight fluctuations.
Signs of a healthy gut: Clear, regular bowel movements; fresh breath with no tongue coating; light, energetic body; regular appetite and smooth digestion; and calm mind and stable emotions.
Ayurvedic tips for optimal gut health
* Eat according to the imbalances you may be experiencing:
– Vata imbalance: symptoms include dryness, restlessness, and constipation. Include warm, moist, grounding foods like soups, stews, and cooked vegetables.
– Pitta imbalance: symptoms include hyperacidity, inflammation, and hormonal imbalances. Favour cooling, less spicy foods like cucumber, pomegranate, and coconut water.
– Kapha imbalance: symptoms include heaviness, congestion, and fatigue. Opt for light, warming, and mildly spicy foods like ginger tea, legumes, and steamed vegetables.
* Incorporate digestive spices: spices like ginger, cumin, turmeric, coriander, and fennel boost digestion and prevent the build-up of toxins.
* Avoid incompatible food combinations: for example, milk with meat or fruit can disrupt digestion and lead to inflammation.
* Eat warm, freshly cooked meals: Avoid cold or leftover foods that weaken digestion.
* Follow circadian rhythms: make lunch your heaviest meal when the digestive fire (Agni) is strongest.
* Practice mindful eating: avoid distractions like the TV or phone while eating. Focus on chewing and being present.
* Drink water when thirsty: overhydration is not recommended.
* Exercise daily: activities like walking or yoga improve gut health.
* Adopt dinacharya (Daily Routine): ayurvedic practices like tongue scraping and oil pulling promote detoxification and digestion.
* Manage stress: incorporate meditation, pranayama, or journalling into your routine to reduce stress's impact on gut health.
Ayurvedic remedies for gut health
– Ginger tea: stimulates digestion and reduces toxins.
– Fennel tea: relieves bloating and gas.
– Triphala: this Ayurvedic formulation stimulates digestion, cleanses the colon, and balances gut bacteria.
Ayurvedic remedies for food poisoning
– Combine equal parts of rock salt, black pepper, and lemon seeds with ghee and honey for relief.
– Boil-grated ginger in water to reduce nausea, vomiting, and cramps.
– Sip rice water with pink Himalayan salt and ginger to combat dehydration and restore electrolytes.
– Drinking warm water to help flush toxins from the body.
Probiotics: the power of good bacteria
Probiotics, or "good bacteria," play a vital role in gut health by:
– Replenishing beneficial bacteria after disruptions caused by infections or antibiotics.
– Enhancing nutrient absorption and alleviating bloating or constipation.
– Strengthening immunity by supporting gut-associated lymphoid tissue (GALT).
– Supporting recovery from food poisoning by restoring gut balance.
– Influencing the gut-brain axis, which can alleviate symptoms of anxiety, depression, and stress.
– Managing digestive disorders like IBS, diarrhoea, and inflammatory bowel diseases.
Natural probiotic foods
– Yoghurt: rich in live cultures like Lactobacillus and Bifidobacterium.
– Fermented vegetables: sauerkraut, kimchi, and pickles.
– Kefir: a probiotic-rich fermented milk drink.
– Tempeh and Miso: fermented soy products.
– Buttermilk: a traditional Ayurvedic fermented drink.
– Kombucha: fermented tea with yeast and beneficial bacteria.
– Natto: fermented soybeans rich in Bacillus subtilis.
Here is a simple Ayurvedic buttermilk recipe:
1/4 cup milk or plain Greek yoghurt
3/4 cup cold water
a pinch of pink Himalayan salt
a pinch of cumin powder
a pinch of ginger powder
Place the milk/yoghurt, water, salt, cumin, and ginger powder in your blender. Blend until very frothy (30 to 60 seconds). Pour into a glass and enjoy. Store any remainder at room temperature and use the same day. This recipe makes 1 to 2 servings, depending on your appetite.
Benefits of buttermilk:
– Buttermilk is a rich source of Lactobacillus acidophilus and Lactobacillus bulgaricus which can help break down food, enhance nutrient absorption, and prevent harmful bacteria
– Neutralises stomach acid and boosts metabolism
– Promotes the growth of healthy gut microbiota, helping regulate bowel movements and prevent digestive disorders
– Lower lactose content making it easier for your body to digest
A healthy gut is the foundation of health and wellness. By following Ayurvedic principles, incorporating probiotics, and addressing imbalances through diet and lifestyle, you can achieve optimal digestive health, boost immunity, and support emotional balance. Start small with these simple remedies and embrace the transformative power of Ayurvedic wisdom for your gut.
Dr Tamlyn Govender is registered with the Allied Health Professions Council of South Africa to practice Ayurveda. Her Ayurvedic practice is in Pretoria East. Visit www.ayuhealthandwellness.com, or email [email protected]. To learn more or to get more health tips follow her on Instagram, Facebook, and YouTube @ ayuhealthandwellness.
* Please consult a healthcare professional before taking any of these recommendations. Although these are all natural remedies, they have side effects if not taken properly. To book a consultation please visit our website www.ayuhealthandwellness.com
** The views expressed do not necessarily reflect the views of IOL or Independent Media.