Kalampedia

Eating the right foods provides our body with what it needs to function properly and stay strong and resilient towards overcoming and preventing disease. When we change the way we eat, we get to experience the health benefits food has to offer. Food, if used right, can act as medicine that can help the body recover from illness and disease. Matan Hakimi, in his book Gut Rules: A Guide to Self Healing, throws light on this subject and offers some valuable advice on what to eat and what not to.

What not to eat?

Let’s first focus on what not to eat. Some of you would already have realised in your health journey that giving up the bad stuff is much more important than incorporating the good. So, let’s take a look at what we can — and should — avoid.

• Processed food is junk food for it has been linked to inflammation, chronic diseases, obesity, cognitive impairment, depression and even cancer.
• Processed sugar is often the main cause of most of the diseases. What makes it worse is, it makes us hungry, which means we eat more. Studies show that the human brain responds to sugar similar to the way it responds to cocaine and other drugs.
• Genetically Modified food, though claimed to be safe, might not be so. Many studies show how genetically modified food can leave chemical residue inside of us, possibly causing long term problems.
• Unless you have a cow, forget about dairy. Dairy, as we know it, is processed and completely different from its natural form.
• It’s a no-brainer but, let’s remind you one more time, alcohol is a toxin. It adds a short term value, but takes a toll on physical as well as mental health.
• It’s not about the kind of oil, but how it’s made. Essentially, processed oils are toxic waste foods that are high in omega-6 and trans fats. These omega-6’s are pro-inflammatory. Trans fats also cause damage to health.
• Processed meat is something you should stay away from. It contains many harmful chemicals in the form of preservatives, nitrates, and other unknown cancer-causing compounds not naturally present in fresh meat.
• Sweet drinks, sodas, store-brought fruit juice and most bottled beverages wreak havoc on our health. They are full of sugar and sugar replacements, artificial ingredients, chemicals, preservatives, and other inflammatory substances.
• Condiments, sauces, mayo, syrups — they are not good.
• Don’t be fooled by fat free products. Nor by sugar free ones. Both these products, chemically processed, end up doing a lot of damage, sometimes more than the content being substituted.

What to eat, then?

Now that we have clarity over what all things we can avoid, or keep at minimum level, in our diets, let’s talk about what we should prefer.

• Eat vegetables. Lots of them. Research clearly shows that the number one predictor of a diverse and resilient gut microbiome comes from eating fruits and vegetables.
• Keep starchy (root) vegetables in check. While they offer important nutrients, they also convert into sugar faster, making you hungrier.
• The process of first cooling and then cooling starch slows down digestion and feeds beneficial bacteria in your gut.
• Organ meats are a rich source of great valuable nutrients. They are an excellent source of iron, protein, and B-vitamins.
• Eggs contain a little bit of almost every nutrient required by the human body. It would be even better if you opt for eating pasture raised or organic eggs.
• You should favour fish that grows in the ocean. Today, over 50% of the fish population is farm-raised, which usually does not provide a healthy environment.
• Along with fish, the other sea food options are also good for you.
• Fruits are generally great for your health, just make sure that you don’t have too much of them as they contain a lot of natural sugars.
• Spices, if taken with caution, can have positive effect on your digestive system. Spices like cinnamon, turmeric, cardamom, cumin, fennel, coriander, lemon balm, ginger – they are beneficial for digestion and decreasing inflammation.
• A diet rich in antioxidants can help fight oxidative stress and reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. Berries, extra virgin olive oil, wild-caught salmon, artichokes, mushrooms, beets and red cabbage contain the highest antioxidants.
• Fermented foods can be a great addition to your diet. They are highly nutritious and lead to bacteria that later feed the gut and help digestion.