One of the most important times to think about the Gut Microbiome is during the pregnancy
What is Gut and Microbiome
Gut: Small Large Intestine
Microbiome: Balance of good and bad bacteria in the gut
The microbiome is as unique as a fingerprint
The microbiome regulates mood metabolism hormones digestion immunity
Immune cells about 70% to 80% are found in the gut and that is why it regulates immunity.
Vaginal birth: The baby comes down head down crying as it is the vaginal pouch it will be able to innoculate with good bacteria lactobacillus
Breastfeeding well for the immunity base of the child and has bifidobacteria in it beneficial to the child
Top 3 foods to avoid
- Sugar : choose dry fruits , fruits , sweet vegetables
- Fried food : choose makhana , Khakra bhel or peanut chana bhel
- Processed foods : They reduce immunity for about 4 to 5 hours and also instantly alter the balance of the Gut Microbiome
Common Allergies: It may present itself as itching, skin rashes, loose stools or constipation, wheezing, heartburn
Common allergens:
- Eggs
- Milk
- Wheat
- Corn
- Soy
- Nuts
- Peanuts
Best is to eliminate them for 7 days to 21 days
Impact may be seen in 15 mins to 72 hours after consuming food
Top 3 foods good for gut health
A. Fibre 25 to 35 g insoluble and soluble fibre
- Insoluble fibre : vegetables, stir fry soups
- Soluble fibre : Oats apples barley
Whole foods based plant choices for good quality fibre intake
B. Probiotic : The beneficial bacteria needed for the gut
- Present in curd , fermented vegetables, pickles less oil and salt , kefir , miso soup to maintain the essential balance of good and bad bacteria
C. Prebiotic:
Food for Beneficial bacteria to feed on for sustainability of the good bacteria Present in onions and garlic
Seven Conditions commonly seen in my practice of Gut Health & Pregnancy
- Gestational diabetes : Avoid rice and milk or dairy , use other sources Siachen as Nachni , banana, green leafy vegetables , almond milk , Oats for calcium and protein substitutes
- high BP: Switch over from salt to pepper lime chilli garlic ginger , try to move to low sodium salt like pink salt
- Thyroid : Due to Gut Microbiome imbalance and possible chances of leaky gut , wheat ( gluten and Gliadin in wheat) should be avoided and use other grains such as Jowar Nachni Rajgeera
- Constipation: Add psyllium husk with Luke warm water post dinner or more soluble fibre like Oats and barley
- Loose stools : check on Electrolyte balance with sweet ( gut)salt pink nimbu pani
- Gas : 1 tsp jeera or saunf in lukewarm water
- Acidity or nausea : Mint leaves in water or sabja seeds 1/2 to 1 tsp
Kindly note all guidelines are generalised for the benefit of the audience and it may vary bio individually in practice as per each unique pregnancy of each mother
Finally : Chi gong : digestive force breathing to improve digestion and absorption