The gut is one of the important parts of the human body. Your gut is incharge of ensuring that various nutrients are absorbed by the body that is essential for your good health. The gut absorbs nutrients that are responsible for various functions of the body — from the production of energy to mental health and hormone balance. The gut is home to millions of good bacteria that aids in digestion and are responsible for strong immunity. However, despite its importance for good health, due to a fast-paced lifestyle, which often leaves you with unhealthy food and drink habits as well as lack of sleep, gut-related health problems are increasingly prevalent.

Breakfast is a significant meal of the day because it fuels the body to perform physical and mental activities. The latest studies suggest that 15-25% of your daily energy intake should come from the first meal of the day. The suggested calorie intake for females is equivalent to 300-500 and for males, it is 375-625 when it comes to breakfast.

Breakfast foods like idli or dosa are made of fermented rice and lentils. These fermented foods contains microorganisms that can help maintain gut health.
Indian paranthas (made with whole wheat and less oil) add fiber and keep the gut microbiota intact.
Gut health can be maintained by including pre and probiotic foods in breakfast. A few examples of probiotic foods include yoghurt, curd, buttermilk, idli, dosa, dhokla, kimchi, kombucha, some types of cheese. Prebiotic foods include onion, garlic, oats, barley, apples and flax seeds. Probiotics-rich food contains good bacteria and prebiotics serve as food for these bacteria. A combination of these foods will help maintain good gut health.

In addition to the above combinations, adding vegetables and legumes to your sambhar or poha/upama to make it a balanced breakfast. Vegetarians can add a portion of sprouts and a glass of milk to fill their nutrition gaps. Adding eggs for breakfast is always a good choice for non-vegetarians. Also, the addition of a whole fruit would make breakfast a balanced meal.

A food-conscious takes warm lime water early in the morning followed by any raw fruit or vegetable or a cup of buttermilk before her actual breakfast. She chooses a non-fried parantha with egg/vegetable/dal with a cup of coffee without sugar for her breakfast. She prefers dry fruits as a mid-morning snack and consumes two chapatis with any sabzi with salad for lunch. She takes milk or fruit in the evening followed by two chapatis with chicken and salad for dinner.

Habits that could affect the normal functioning of your gut

• Lack of prebiotics in your diet: Natural prebiotic food like bananas, apples, garlic, and onions are essential for your gut. Not many are aware of the role of prebiotics for optimal gut health. Prebiotics feed the good bacteria in the gut and boost overall gut health.
• Consuming high quantities of sugar: If your diet includes only processed foods, it could be very harmful to your gut. Eating food products that are high in sugar content can harm the healthy bacteria in your gut. The imbalance caused can lead to excessive sugar cravings that can cause inflammation in the body.
• Lack of proper sleep: An irregular sleep cycle leads to severe problems like constant fatigue, irritation as well as acidity. Not maintaining a healthy sleep cycle increases stress which is harmful to your gut.
• Dehydration: Water is important for your overall health. Drinking a good amount of water at regular intervals aids digestion, improves skin as well as regulates bowel movements. Drink plenty of water throughout the day.
• Lack of exercise: Exercising is very important for a fit and healthy body. Working out regularly is not only good for losing weight but also improves heart health and blood circulation in the body. Any form of physical activity — from playing a sport to regular exercise or yoga — causes movement in the body, which is also good for the gut.
• Low fibre intake: A low-fibre diet causes several gut-related health problems, like diarrhea and constipation. Fibre is important for good digestion as well as stabilising blood sugar levels. Vegetables, fruits, and whole grains are rich sources of fibre and should be an essential part of your regular diet.
• Excess alcohol consumption: Drinking too much alcohol regularly leads to an imbalance in the gut bacteria. This condition is known as dysbiosis. Drinking moderately and occasionally is preferable to ensure you do not harm your gut and healthy bacteria.

If any of these 7 habits apply to you, it's never too late to change. Start today to ensure you lead a healthy and fit life.