gut health

How to improve body metabolism?

metabolism
| vandana

Ever wondered how to kickstart your metabolism and achieve those health and fitness goals? If you’re ready to unlock the secrets to a revved-up metabolism, this blog is your guide! We’ll delve into practical tips and explore the power-packed foods that can supercharge your body’s natural fat-burning engine. Join us on a journey to discover the key ingredients for a vibrant and energized lifestyle!

Importance of metabolism

Metabolism stands as the metabolic engine driving the intricate machinery of our bodies, serving a pivotal role in maintaining overall health and vitality. This complex biochemical process is the body’s powerhouse, converting the food we consume into the energy required for every physiological function, from breathing to cellular repair. Beyond its role in weight management, a well-functioning metabolism supports nutrient utilization, ensuring essential elements nourish our cells for growth and maintenance.

Metabolism extends its influence to detoxification, aiding in the removal of waste products and toxins, and regulates hormones critical for various bodily functions. Additionally, it plays a role in temperature regulation, contributing to the delicate balance necessary for optimal enzymatic activity. As the orchestrator of physical performance, cognitive function, and cellular maintenance, metabolism emerges as an indispensable force in fostering a resilient and vibrant state of well-being. Understanding and nurturing metabolism becomes key to unlocking the full spectrum of health benefits it bestows upon our bodies.

Tips to boost your metabolism

Boosting your metabolism can contribute to increased energy levels, enhanced weight management, and overall well-being. Here are some tips to help rev up your metabolism:

Regular Physical Activity:

Engage in regular exercise, including both cardiovascular activities (such as walking, running, or cycling) and strength training. Exercise not only burns calories during the activity but also boosts your metabolism in the hours following the workout.

High-Intensity Interval Training (HIIT):

Incorporate HIIT workouts into your routine. These short bursts of intense activity followed by brief rest periods have been shown to increase metabolism and burn more calories compared to steady-state exercise.

Strength Training:

Include strength training exercises at least two to three times per week. Building muscle mass can increase your resting metabolic rate, as muscles require more energy to maintain than fat.

Stay Hydrated:

Drink an adequate amount of water throughout the day. Dehydration can slow down your metabolism, so staying well-hydrated is essential for optimal bodily functions.

Eat Protein-Rich Foods:

Include lean proteins in your diet, such as poultry, fish, tofu, and legumes. Protein requires more energy to digest compared to fats or carbohydrates, contributing to a temporary increase in metabolism known as the thermic effect of food (TEF).

Eat Regularly:

Avoid long periods without eating. Consuming smaller, balanced meals and snacks throughout the day can help keep your metabolism active. This prevents the body from entering a state of energy conservation, where metabolism may slow down.

Include Fiber in Your Diet:

High-fiber foods, such as fruits, vegetables, and whole grains, can help boost metabolism by requiring additional energy for digestion. Fiber also promotes a feeling of fullness, potentially preventing overeating.

Consume Green Tea:

Green tea contains catechins, which may have a slight thermogenic effect, boosting metabolism. Drinking green tea regularly can contribute to overall health and potentially aid in weight management.

Get Enough Sleep:

Prioritize quality sleep. Lack of sleep can disrupt hormonal balance and lead to a decrease in metabolism. Aim for 7-9 hours of sleep per night to support overall well-being.

Manage Stress:

Chronic stress can lead to the release of cortisol, a hormone that may affect metabolism. Practice stress-reducing techniques such as mindfulness, meditation, or yoga to promote a more balanced and resilient metabolism.

Foods that help to boost metabolism

Certain foods can potentially boost metabolism by increasing the number of calories your body burns during digestion and by supporting overall metabolic function. Here are some metabolism-boosting foods to consider incorporating into your diet:

Protein-Rich Foods:

Foods high in protein, such as lean meats, poultry, fish, eggs, dairy products, and plant-based sources like tofu and legumes, require more energy to digest. This thermic effect of food (TEF) can temporarily increase your metabolic rate.

Green Tea:

Green tea contains catechins, particularly one called epigallocatechin gallate (EGCG), which may have a slight thermogenic effect, contributing to a boost in metabolism.

Chili Peppers:

The compound capsaicin found in chili peppers has been linked to a temporary increase in metabolism. It can also increase fat oxidation, making it a potential addition to meals for a metabolic boost.

Whole Grains:

Foods like brown rice, quinoa, oats, and whole wheat products are rich in fiber. Fiber requires more energy to digest, contributing to the thermic effect and supporting a healthy metabolism.

Coffee:

The caffeine in coffee can stimulate the central nervous system and increase metabolic rate. However, moderation is key, as excessive caffeine intake can have adverse effects.

Coconut Oil:

Medium-chain triglycerides (MCTs) found in coconut oil have been suggested to increase energy expenditure and promote fat burning. Use coconut oil in moderation as part of a balanced diet.

Fatty Fish:

Omega-3 fatty acids found in fatty fish like salmon, mackerel, and trout may support metabolism by improving insulin sensitivity. Additionally, these healthy fats contribute to overall cardiovascular health.

Water:

Staying well-hydrated is essential for overall health, and cold water, in particular, may slightly increase calorie expenditure as the body works to warm the water to body temperature.

Berries:

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants and may help increase metabolism through their positive impact on cellular function.

Spinach and Leafy Greens:

Leafy greens are low in calories and high in nutrients. They also contain compounds like iron and magnesium, which are essential for a well-functioning metabolism.

Ginger:

Ginger has been associated with a potential increase in metabolic rate. It can be added to meals, used in tea, or incorporated into smoothies for flavor and potential metabolic benefits.

Guar Gum:

Guar gum is another type of soluble fiber extracted from guar beans. It is often used as a thickening agent in food products and may contribute to a feeling of fullness.

Fructo-oligosachharide:

Some research suggests that FOS may have a role in supporting metabolism. It may influence factors such as energy expenditure and insulin sensitivity, contributing to overall metabolic health.

Remember that while these foods may contribute to a metabolic boost, overall lifestyle factors, including regular exercise, sufficient sleep, and stress management, also play crucial roles in maintaining a healthy metabolism. It’s advisable to focus on a well-rounded and balanced diet for long-term benefits.

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Understanding the Gut-Immunity Connection in Children

gut immunity
| vandana

Have you ever wondered about the intricate relationship between the gut and immunity in children? How does the gut, often referred to as the ‘second brain,’ play a pivotal role in shaping a child’s overall health and resilience? In this exploration, we delve into the fascinating world of the gut-immunity connection in children, unraveling the mysteries of how these two vital systems work in harmony to safeguard their well-being.

The Gut – More Than Just Digestion

When we think about the gut, the first thing that often comes to mind is digestion. While digestion is certainly a primary function of this remarkable organ, the gut is involved in so much more than breaking down the food we eat. In fact, it plays a pivotal role in the overall health and well-being of children. Various functions of the gut are as follows:

The Digestive Powerhouse:

Let’s begin with the gut’s most well-known role: digestion. In children, this process is essential for breaking down food into its basic components, such as proteins, carbohydrates, and fats, which are then absorbed and used for growth and energy. Proper digestion is critical for ensuring that children receive the essential nutrients they need to develop and thrive.

Nutrient Absorption:

However, the gut’s responsibilities go beyond digestion. It is also responsible for nutrient absorption. Within the walls of the intestines, tiny finger-like projections called villi and microvilli increase the surface area for nutrient absorption. This means that children can efficiently extract vitamins, minerals, and other essential compounds from their food.

Energy Production:

Notably, the gut is a significant player in energy production. The process of breaking down food generates energy, and this energy is vital for children’s growth, development, and daily activities. Therefore, a well-functioning gut is essential for ensuring that children have the energy they need to be active, learn, and play.

A Mood-Modulating Organ:

Recent research has uncovered another fascinating aspect of the gut: its role in influencing mood and behavior. The gut is home to a vast community of microorganisms collectively known as the gut microbiome. These microorganisms produce a range of substances, including neurotransmitters like serotonin, which have a direct impact on a child’s mood and emotional well-being. This connection between the gut and the brain is often referred to as the “gut-brain axis.”

The Gut’s Immune Function:

Additionally, the gut houses a significant portion of the body’s immune system. This immune tissue, known as gut-associated lymphoid tissue (GALT), plays a crucial role in defending against harmful pathogens and maintaining immune balance. Ensuring a healthy gut is not only important for digestion but also for bolstering a child’s immune defenses.

Role of gut health in immunity of child

1. Balanced Immune Response:

The gut plays a crucial role in maintaining a delicate balance between a strong immune response to pathogens and tolerance to harmless substances.

2. Gut Microbiome:

The gut microbiome, composed of beneficial bacteria, helps educate the immune system, teaching it to distinguish between friendly and harmful microorganisms.

3. Inflammation Regulation:

The gut microbiome produces substances that help regulate inflammation, a key factor in immune responses.

4. Nutrient Absorption:

The gut is responsible for absorbing essential nutrients, such as vitamins and minerals, that are critical for the optimal functioning of immune cells.

5. Diverse Microbiome:

A diverse gut microbiome is essential for a robust immune system. A variety of beneficial bacterial species contribute to immune resilience.

6. Preventing Autoimmunity:

A healthy gut helps prevent autoimmune diseases by ensuring the immune system does not attack the body’s own tissues.

7. Allergy Prevention:

Proper gut health can reduce the risk of allergies by promoting a balanced immune response to allergens.

8. Antibody Production:

The gut is involved in producing antibodies, which are crucial for recognizing and neutralizing pathogens.

9. Digestion and Absorption:

Efficient digestion and nutrient absorption in the gut ensure that the body receives the necessary resources to support immune function.

10. First Line of Defense:

The gut acts as a physical barrier, preventing harmful microorganisms and toxins from entering the bloodstream.

11. Metabolism of Nutrients:

The gut microbiome metabolizes dietary components into substances that can influence immune health.

12. Healthy Gut for a Resilient Immune System:

Nurturing gut health is essential for a strong and resilient immune system, particularly in children.

What can parents do to improve gut health of children?

Improving the gut health of children is essential for their overall well-being and immune system function. Here are some actionable steps that parents can take to promote a healthy gut in their children:

1. Diverse Diet:

Encourage a diverse diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, and dairy (or dairy alternatives).

Aim to include different colors and types of fruits and vegetables to provide a variety of nutrients.

2. Fiber-Rich Foods:

Incorporate high-fiber foods like whole grains, legumes, and fiber-rich fruits and vegetables. Fiber supports the growth of beneficial gut bacteria.

3. Probiotic-Rich Foods:

Include probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods in the child’s diet. Probiotics can help maintain a healthy gut microbiome.

4. Prebiotic Foods:

Prebiotic foods, such as garlic, onions, leeks, asparagus, and bananas, provide nourishment for beneficial gut bacteria. Including these in the diet can support a diverse microbiome.

5. Limit Sugar and Processed Foods:

Reduce the consumption of sugary and highly processed foods, as they can negatively affect gut health by promoting the growth of harmful bacteria.

6. Hydration:

Ensure your child stays well-hydrated, as water is essential for the proper functioning of the gastrointestinal system.

7. Reduce Stress:

Create a stress-free and nurturing environment for your child, as stress can negatively impact gut health.

8. Regular Physical Activity:

Encourage regular physical activity, as exercise can have a positive impact on the gut microbiome.

9. Adequate Sleep:

Ensure your child gets enough quality sleep, as inadequate sleep can affect the gut and immune system.

10. Hand Hygiene:

Teach good hand hygiene to prevent the transmission of harmful pathogens that can disrupt gut health.

As we wrap up our exploration of the gut-immunity connection in children, it’s clear that understanding this dynamic relationship is key to promoting optimal childhood health. By nourishing the gut and supporting the immune system, parents and caregivers can empower their children to lead healthy, resilient lives.

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The Role of Fibers in Maintaining Healthy Digestion

role of fibers
| vandana

Have you ever wondered why dietary fiber is often hailed as the secret to a well-functioning digestive system? What exactly is the role of fibers in maintaining healthy digestion, and why is it considered a dietary cornerstone for overall well-being? In this exploration, we will unravel the intricate relationship between fiber and digestive health, delving into the science and benefits behind this dietary powerhouse. Join us as we answer the crucial question: How does fiber play a pivotal role in keeping our digestive system in optimal condition?

Also check:  What Are Probiotics Foods For Gut Health?

ROLE OF FiberS: Nature’s Digestive Ally

The digestive system is a complex and intricate network of organs and processes that work together to break down the food we consume, extract essential nutrients, and eliminate waste. This orchestration of events, from the moment food enters our mouths to the final disposal in the colon, is essential for our overall health and well-being.

Enter fiber – a naturally occurring component found exclusively in plant-based foods. Fiber is the indigestible part of plant foods that provides structure and texture to these sources. But here’s the fascinating part: while our bodies can’t digest fiber in the traditional sense, it plays a monumental role in how the entire digestive system operates.

Also check : How Do Probiotics Rich Foods Help With Sneezing Or Skin Allergy?

Types of Fiber

Before we dive deeper into the role of fiber in digestion, it’s essential to understand that fiber isn’t a one-size-fits-all entity. There are two primary types of dietary fiber: soluble and insoluble.

  1. Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance. It’s found in foods like oats, beans, fruits, and some vegetables. Soluble fiber can help lower cholesterol levels, stabilize blood sugar, and contribute to a feeling of fullness.
  2. Insoluble Fiber: Insoluble fiber, on the other hand, doesn’t dissolve in water. It’s mainly found in whole grains, nuts, and many vegetables. Insoluble fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements.

Also check : Gut Health Tips for healthy Functioning

ROLE FO FIBERS in Digestion

Now, let’s get to the heart of the matter – how does fiber play a pivotal role in maintaining healthy digestion?

1. Promotes Regular Bowel Movements:

Insoluble fiber adds bulk to the stool and softens it, which aids in preventing constipation and promotes regular bowel movements. This, in turn, reduces the risk of various gastrointestinal issues.

2. Supports Gut Health:

The consumption of fiber feeds the beneficial bacteria in our gut, which is crucial for a balanced and healthy microbiome. A thriving gut microbiome can improve digestion and boost overall immunity.

Also check : 8 Healthy And Creamy Recipe Of Smoothies And Milkshakes

3. Regulates Blood Sugar:

Soluble fiber helps slow down the absorption of sugar, which can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

4. Lowers Cholesterol Levels:

Certain types of soluble fiber can help lower “bad” LDL cholesterol levels, reducing the risk of heart disease.

5. Controls Appetite:

Fiber-rich foods can make you feel full and satisfied, which may help with weight management by reducing overeating.

Also, check Reasons for Loss of Appetite and foods that help

Incorporating More Fiber into Your Diet

So, how can you ensure you’re getting enough fiber in your diet to reap these benefits? Here are some practical tips:

1. Eat More Whole Grains:

Opt for whole grain bread, pasta, and rice instead of refined grains.

2. Load Up on Fruits and Vegetables:

Aim to fill half your plate with fruits and vegetables during meals.

3. Choose Legumes:

Incorporate beans, lentils, and chickpeas into your meals for an extra fiber boost.

4. Snack on Nuts and Seeds:

These make for excellent, fiber-rich snacks.

Also, check Benefits of Nuts and Seeds for Brain Development

5. Read Food Labels:

Look for products with “high fiber” content to make more informed choices.

6. Stay Hydrated:

Fiber is more effective when consumed with plenty of water.

Also check: Recipe of kefir with hidden fruits, nuts and seeds

In conclusion, fiber is not just a dietary choice; it’s a necessity for maintaining a thriving and resilient digestive system. By understanding the role of fiber in promoting healthy digestion and making conscious food choices, you can take significant steps toward better digestive health and overall well-being. So, the next time you plan your meals, remember to include this unsung hero – fiber. Your digestive system will thank you for it!

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How does improving gut health help in weight loss?

| vandana

In the quest for achieving a healthy body weight, many individuals focus solely on diet and exercise. While these factors undoubtedly play crucial roles in weight management, there is a growing body of evidence suggesting that an often overlooked component, gut health, may hold the key to effective and sustainable weight loss. This article explores how optimising the health of your gut can positively impact your weight loss journey and what are those gut healthy foods.

Also, check 7 Proven Gut Healthy Foods

Link between gut health and weight loss

The human gut, a complex ecosystem teeming with trillions of microorganisms, influences numerous aspects of our overall health, including metabolism, immune function, and even mental well-being. There is a growing body of research that suggests a link between gut health and weight loss. The gut microbiota, which is the community of microorganisms that reside in our digestive tract, plays a crucial role in our overall health, including metabolism and weight management. 

Also, check 6 Smart ways for PostPartum Weight Loss

Importance of gut health in weight management:

Gut Microbiota Composition: 

Studies have shown that individuals with obesity tend to have a different composition of gut bacteria compared to those with a healthy weight. An imbalance in the gut microbiota, characterised by a lower diversity of beneficial bacteria and an overgrowth of harmful bacteria, may contribute to weight gain and difficulties in losing weight.

Energy Harvesting and Metabolism: 

The gut microbiota has the ability to break down and extract energy from certain dietary components that our body cannot digest on its own. When the gut bacteria efficiently extract calories from food, it can lead to an increased energy harvest, potentially contributing to weight gain. On the other hand, an altered gut microbiota composition may affect metabolism and interfere with the body’s ability to efficiently use or store energy.

Also, check Preventing Obesity – Natural ways of reducing weight

Inflammation and Insulin Resistance:

Imbalances in the gut microbiota can promote low-grade inflammation, which is associated with insulin resistance. Insulin resistance impairs the body’s ability to regulate blood sugar levels, which can contribute to weight gain and increase the risk of developing conditions like type 2 diabetes. Maintaining a healthy gut microbiota may help reduce inflammation and improve insulin sensitivity.

Appetite and Food Cravings: 

The gut microbiota also influences the production of certain hormones, such as ghrelin and leptin, which are involved in regulating appetite and satiety. An imbalance in the gut bacteria can disrupt the normal signaling of these hormones, leading to increased hunger, food cravings, and a tendency to overeat.

Also, check Reasons for Loss of Appetite

Short-Chain Fatty Acids (SCFA’s): 

Certain beneficial bacteria in the gut produce short-chain fatty acids (SCFAs) as a byproduct of fermenting dietary fiber. SCFAs have been shown to have various health benefits, including promoting satiety, reducing inflammation, and improving insulin sensitivity. Consuming a diet rich in fiber can support the growth of these beneficial bacteria and enhance SCFA production.

Food categories that help in Gut health 

Maintaining a healthy gut involves consuming a varied and balanced diet that includes foods that promote the growth of beneficial bacteria and support overall gut health. Here are some examples of healthy food categories for gut health:

Fiber-Rich Foods: 

Dietary fiber is essential for a healthy gut. It acts as a prebiotic, providing nourishment for beneficial bacteria. Good sources of fiber include fruits (such as berries, apples, and pears), vegetables (like broccoli, Brussels sprouts, and artichokes), legumes (such as lentils, chickpeas, and beans), and whole grains (like oats, quinoa, and brown rice).

Fermented Foods: 

Fermented foods undergo a process of lacto-fermentation, which promotes the growth of beneficial bacteria. These foods contain probiotics, live bacteria that support gut health. Examples include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.

Probiotic-Rich Foods: 

Probiotics are live bacteria that can provide health benefits when consumed. In addition to fermented foods, you can find probiotics in certain dairy products, such as yogurt and some types of cheese. Look for labels that indicate the presence of live and active cultures.

Omega-3 Fatty Acids: 

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts, have been associated with a healthier gut microbiota and reduced inflammation.

Polyphenol-Rich Foods:

Polyphenols are plant compounds that act as antioxidants and have been shown to have a positive impact on gut health. Foods rich in polyphenols include berries, cherries, grapes, dark chocolate, green tea, coffee, and colorful vegetables like spinach, kale, and broccoli.

Garlic and Onions: 

These flavorful ingredients contain compounds that can promote the growth of beneficial bacteria and help reduce harmful bacteria in the gut.

Nuts and Seeds: 

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in fiber, healthy fats, and other nutrients that can support gut health.

SOME PROVEN GUT HEALTHY FOOD INGREDIENTS

1.PARTIALLY HYDROLYZED GUAR GUM: 

Guar gum is a fiber made from guar bean or Indian cluster bean. It is used as a laxative that normalizes the moisture content of the stool, absorbing excess liquid in diarrhea, and softening the stool in constipation. Undoubtedly, it is one of the best gut-healthy foods.

While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fiber and is used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.

Benefits of Guar gum

  • Treating diarrhea/ constipation and IBS symptoms
  • Lowering cholesterol
  • Manages high blood pressure
  • Control diabetes
  • Weight loss
  • Enhance Mineral absorption
2. FRUCTOOLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibers that support the growth of healthy bacteria in the digestive tract. FOS is also a good source of soluble, dietary fiber and has been shown to reduce, or eliminate constipation.

3. CITRIC ACID:

Citric acid is the weak organic acid found in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But apart from this citric acid is associated with many health benefits also:

  • Citric acid helps to convert food into energy.
  • It enhances calcium, phosphorus and Magnesium absorption through the gut.
  • This also prevents calcium crystals or kidney stones from forming.
4. ORANGE EXTRACT:

Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirements for the kid’s daily nutrition.  The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid’s gut which builds immunity and supports digestion.

5. STEVIA

Stevia is one of the Alternatives of sugar made up of the leaves of a stevia plant, a kind of herb. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.

6. PAPAYA:

The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and also improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Also, it a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.

7. LEMON:

Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.

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gut health and weight loss

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Breast milk HMOs: A Nature’s wonder

Breast milk
| nirkayani

Breastfeeding is a gift that only you can give your baby. It has its own health benefits for both mother and child. Health organisations all over the globe consider human breast milk as the best source of nourishment to aid early life development. Breast milk is also considered as a “golden standard” for baby’s nutrition. Do you understand why breast milk is regarded as a beneficial dietary source? What qualities does breast milk possess that make it such a highly rated option? Keep reading to understand more about the components of breast milk.

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What are Human Milk Oligosaccharides (HMOs)?

Breast milk is uniquely suitable for the newborn child’s nutritional needs and it also contains immunological and anti-inflammatory compounds that protect the child against various diseases. It is also easily digested so there is no problem of constipation, diarrhoea and also upset stomach in babies. Several biomolecules are found in breast milk. Among them, breast milk has a very significant and unique component known as human milk oligosaccharides (HMOs). After lipids and lactose, HMOs are the third most prevalent solid component of breast milk. HMOs are a collection of complex, non-digestible sugars that are both structurally and functionally varied. Approximately, 150 HMOs have been discovered in breast milk.

Also check, Foods to increase the breast milk supply

Types of HMOs

Three primary HMO forms are present in human breast milk:

Types Amount present (%)Example
Neutral or Fucosylated HMO35-50%2′-fucosyllactose (2′-FL)
Neutral Non-fucosylated HMO45-55%lacto-N-neotetraose (LNnT)
Acid or Sialylated HMO12-14%2′-sialyllactose

Every woman produces breast milk with a different level of HMO. The moms’ regional and genetic backgrounds are some of the elements that influence the quantity and type of HMOs.

Also check, Breastfeeding schedule for babies

Role of HMOs

Benefits the gut microbiota

HMOs are unique prebiotics that are discovered in human breast milk. HMOs have been scientifically proven to have a favourable impact on the microbiota in breastfed infants. It feeds all the good bacteria in the intestine. 70-80% of immune cells are located in the gut. Beneficial gut microbes produce bacteriocins which are antimicrobial compounds capable of eradicating pathogenic bacteria.

Also check, Link between gut and immunity

Protect the intestinal cells

The first line of immunity is thought to be the quality and efficiency of the intestinal barrier. HMOs aid in the strengthening of the barrier by preventing harmful bacteria from adhering to the gut barrier. According to studies, HMOs speed up the development of intestinal cells.

Also check, Foremilk and Hindmilk imbalance

Regulates immune system

As HMOs are specific, they instruct a baby’s immune system when and how to fight an infection. They regulate the immunological responses by suppressing inflammatory responses and also strengthen the baby’s immune system.

Also check, How to increase weight of the babies

Brain development

HMOs and their byproducts, such as sialic acid, play a part in brain development, nerve cell formation and transmission of nerve signals. Sialic acid, a crucial component found in HMOs, helps in improving cognition, focus, concentration and memory of an individual.

Also check, Foods for brain development

Food that can help to improve the quality of breast milk

1. FENUGREEK:

Fenugreek is one of the most effective meals for increasing milk production and also its quality. It is the finest galactagogue ( foods for increasing breast milk).  It helps in activating the mammary glands to boost the production of breast milk.

Also check,Nuts and seeds that help with milk production

2. MORINGA:

Moringa is also a powerful galactagogue. It was reported to have a positive impact on breast milk production and also its quality. It’s packed with nutrients essential for nursing moms and also newborn babies. Though it is ideal to ingest fresh moringa leaves, soaking moringa powder in water and consuming it can also ensure the absorption of nutrients much more efficiently.

Also, check 20 Best foods for Healthy Body and Hair

3. SHATAVARI:

This Ayurvedic herb has been used to help women with breastfeeding concerns. It possesses qualities that aid in the production of prolactin and corticoids, which aid in the increase of breast milk, and so enhance lactation and also breast milk quality.

Also check, How shatavari improve fertility?

4. GINGER:

Ginger is utilised for its health advantages in addition to giving flavour to a variety of dishes and beverages. It is a well-known natural galactagogue among nursing mothers. There is, however, evidence to support ginger’s effectiveness in enhancing breast milk volume and also its quality.

Also check, Tips to manage pregnancy related gastrointestinal issues

5. NUTS:

Nuts like peanuts, Almonds, Cashew, and Hazelnut provide energy for a breastfeeding mother to stay active throughout the day. It is the best snack to include in a breastfeeding mother’s diet. These nuts help to boost milk production. Also, consuming nuts new study suggested that the consumption of nuts while breastfeeding can help to protect babies from developing allergies. Nuts are considered one of the best foods for increasing breast milk.

Also check,Best nuts and seeds

6. SEEDS:

Seeds like melon, sesame, and pumpkin help in milk production. Sesame is a rich source of calcium which is the most important nutrient for breastfeeding mothers. Pumpkin seeds are a natural source of DHA and alpha-linolenic acid which helps in boosting milk volume.

Also check, Baby Poop Types and Colour: What does it mean?

7. JAGGERY:

Iron and essential minerals like potassium, magnesium, and phosphorus are abundant in jaggery. It helps in the build-up of milk in the breast. Eating it with a piece of Garlic can help boost breast milk production and enhance its quality.

Also check, Growth Spurts in Kids

8. TURMERIC:

For hundreds of years, this golden spice has been utilised in Ayurvedic medicine as the best galactagogue (the food that boosts milk production).  Hence, turmeric may help nursing mothers by increasing milk production, relieving pain, and also lowering depression.

Also check, Home remedies for gastritis

9. VITAMIN E:

Vitamin E is only transferred to the foetus through the placenta during pregnancy, therefore breast milk is the only source of this nutrient for exclusively breastfed newborns. This is an important strategy to provide the infant with antioxidant protection while also stimulating immune system development.

Also check, Benefits of vitamin E

10. SUNFLOWER LECITHIN:

It is a natural fat emulsifier that can aid to lessen the “thickness and stickiness” of milk. It may also help release existing fatty blockages, boosting milk flow, quality and also quantity of milk supply.

Also check, Tips to prevent clogged ducts

11. COCOA SOLIDS:

It’s chocolate, but it’s healthy!!! It can assist nursing mothers in increasing their milk production. It not only delivers excellent nutrition to enhance a nursing mother’s milk production, but it also gives a slew of additional health advantages to a new mother.

Also check, Benefits of cocoa

12. CINNAMON:

Cinnamon promotes the flow of mother’s milk. For milk stimulation, combine honey, milk, and cinnamon powder. Also having honey and cinnamon is therefore not only healthful but is also a fantastic choice for increasing milk production.

Also, check Role of Prebiotics and Probiotics in Digestion

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What are Probiotics foods for Gut Health?

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What are probiotics foods? Probiotics are live bacteria naturally occurring in food that are good for you, your digestion and your GUT. According to a study, there are approximately 300 trillion bacteria living inside your body. Most of them reside in your gut and majority of them are quite harmless, some are helpful and a small number of them cause diseases. Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time good bacteria helps in eliminating those bad ones and maintaining the balance of good bacteria again. Probiotics are the best way to flourish good bacteria in your body.

Most people consider bacteria to be a negative word. They thought that bacteria only made you sick. But Probiotics are those good bacteria that help you fight off diseases causing bad bacteria and restore the balance of both. Food habits, lifestyle and antibiotics, all of them impact the gut health of your body. Your body loses good bacteria when you fall sick and take antibiotics. At this time probiotics can help to maintain the amount of good bacteria in the gut again. The two specific types of bacteria found in probiotics are Lactobacillus and bifidobacterium. Probiotics also promote the production of natural antibodies in the body. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many probiotic rich foods to your daily diet as you can.

Also check, Antioxidant rich foods that kids must eat everyday

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What are probiotics foods benefits:

  • Balance the friendly good bacteria in the gut and improve digestion.
  • Helps in stomach discomforts such as gas, bloating, diarrhea, constipation, heartburn and stomach ache. It reduces the risk of severity of diarrhea from a number of different causes.
  • Research shows that taking probiotics on a regular basis improves the symptoms of mental health disorsssders like depression, anxiety, stress etc.
  • Probiotics may reduce the symptoms of eczema, by restarting the disrupted immune system.
  • Probiotics build your immunity by boosting immune cells and reduces the risk of respiratory infection.

Also check, More foods that build immunity?

What are probiotics Foods

Yogurt:

Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health.

Also check, Foods and remedies to manage skin rashes?

Kefir:

Kefir i a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in good bacteria. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd, but rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidants, probiotics and prebiotics.

Also check, Recipe of kefir with hidden fruits, nuts and seeds

Fermented food:

People have been using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and promotes the growth of good bacteria. They are the best food to treat digestive disorders. Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage; it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk is the leftover liquid you can get during the making of butter and contains lots of probiotics. Buttermilk is one of the famous probiotics foods in India.

Also check, Recipe of cauliflower pizza

Cheese:

Cheese is good for kids’ gut health. There are many kinds of cheese which are prepared by fermentation, but all do not contain probiotics. Only soft cheeses made up of unpasteurized milk, such as cheddar, mozzarella and Swiss are rich in probiotics. The longer the cheese ages the more beneficial bacteria develops in it for your gut health.

Also check,Which cheese is better to consume?

South Indian cuisine:

It’s good news for you, if you love south Indian foods like idli and dosa, as most of the south Indian dishes are rich in probiotics. Idli, dosa and other such foods are prepared by fermenting rice and lentils, which increases the bio-availability of its minerals and helps the body to easily absorb the nutrients. They are the best food to take while having digestive issues.

Also check,Recipe of millet Upma/ meal

Dark chocolate:

It contains both probiotics and prebiotics (food for good bacteria). Dark chocolate is rich in cocoa which is loaded with zinc, iron, copper, vitamins A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation.

Kanji:

Kanji is a popular Indian fermented drink. It is one of the probiotics foods in India, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues. However, there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrots along with salt, mustard seeds and asafoetida (heeng).

Also check, Summer drinks for kids that are nutritious

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