Winters are famous for the nippy breeze and hot chocolate. When we think of winters, we seldom think of something healthy or gut-friendly, blame the festive season or just the cold weather around us. But, in winters as the air gets colder and drier, your gut also bears the effects of it. There’s a drop in your metabolism and energy levels, we know you feel like skipping your workout too. Moreover, your body is also easily prone to catching a cold which may leave you in misery for some days. So, your winter diet specifically needs to be crafted with a comprehensive approach that helps to prevent digestive issues, lack of energy and seasonal cold too.
“To have a balanced diet and a healthy gut, ensure that you have a balance of both prebiotic and probiotic foods throughout the day. Lack of nutrient rich food and healthy eating habits can leave you and your gut feeling uneasy during winters,” says Lavleen Kaur, Co-founder and Head Dietitian, Diet Insight. “It’s always best to eat vegetables that are local and seasonal during the winter. With decreased activity in cold weather and desire to have comforting food can result in various digestive issues,” says Neha Sahaya - Celebrity lifestyle and Wellness Nutritionist.
Fruits: “Some essential prebiotic food items for your gut health include apple or apple kheer, raw banana (used in various forms), banana and coconut. These foods contain dietary fibre that feeds the ‘friendly’ bacteria in your gut, keeping it healthy,” shares Dr Kaur. You can indulge in other seasonal fruits like kiwi, grapes and plums. You can also go for a papaya that is warm in nature and helps with good skin too.
Vegetables: Of course, everyone is digging into their fave seasonal sarson ka saag, but there are many other veggies that can nourish your gut. “Opt for winter vegetables that help the gut and are good for your digestive system. Root vegetables like red carrots, potatoes, sweet potatoes, parsnips, beets and turnips are excellent choices. Also, have winter greens and leafy vegetables like mustard greens. These are high in fibre and help the digestive system which in turn, helps to regulate your blood sugar levels,” says Dr Sahaya.
Dairy: It’s best to avoid or cut down the intake of dairy-based products like milk, yoghurt, buttermilk, cheese, etc since it can cause a cold. These already cold foods in nature may hit you when the temperature is low. You can consume hot milk though. “Add ghee in your diet since it helps to promote healthy bacteria in the gut,” adds Dr Sahaya.
Superfoods: Include eggs in your diet since it is a gut-friendly source of protein and also has a warming effect. Avocados are super easy to digest and loaded with nutrients, making for a perfect infusion (or replacement) for all your comfort foods. Oatmeal is another excellent food to include in your diet, especially during the winters.
Also read: 4 Pre-Workout Meals To Boost Your Energy Before You Sweat It Out
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