A gut-friendly kitchen is not about extreme cleaning routines. It involves simple, thoughtful changes like storing food safely, reducing the use of plastic, encouraging fermentation and sprouting, etc. Know more from an expert.
The kitchen is the most important and sacred place when it comes to gut health. Food items available in the kitchen can determine your overall health and well-being. Keep in mind that the daily choices we make when it comes to food can affect our internal health. These choices, therefore, must go beyond nutrition and flavour. There are other things to consider, such as how the food ingredients are stored, washed, prepared, and served. Pariksha Rao, the director of nutrition and medical affairs at The Good Bug says the human microbiome is crucial for good health.
“The gut microbiota influences many aspects of human health, like immune function, mental well-being, heart health, and metabolism. Research indicates people with a diverse gut microbiome tend to be healthier mentally and physically. The good bacteria supports digestion, immunity, mood, and metabolism,” the expert states.
While it is important to talk about gut-friendly foods, one must also be aware of a gut-friendly kitchen space, which can protect the good microbes.
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Safe Kitchen Checklist
Here is a simple and safe kitchen checklist — habits that will lead to a happier and healthier gut, as explained by Rao:
Preserve Prebiotics
The expert says prebiotics that nourish beneficial bacteria can be reduced by certain cooking methods. Onions, garlic, leeks, asparagus, etc., are some powerful prebiotics. But, overcooking them can destroy their beneficial compounds.
Do Not Cook Fermented Foods
Fermented foods like yogurt, pickles, and kimchi are full of live probiotics. According to the expert, they must be added to the food after cooking and not during it, as the heat can kill beneficial bacteria.
Pick The Right Oils
It seems that the gut prefers natural and cold-pressed oils like mustard, coconut, and olive oil, because they are easier to digest. Avoid reusing cooking oil multiple times, as it can disrupt the gut balance.
Microbiome-Friendly Cookware, Storage
As mentioned earlier, gut health goes beyond cooking. The expert suggests avoiding non-stick pans. Choose stainless steel, cast iron, or ceramic cookware. One must also stay clear of plastic containers, especially for storing food. Switch to glass jars or stainless steel containers.
The Use Of Antibacterial Sprays
Strong antibacterial products tend to kill all bacteria — good and bad. Instead, choose natural alternatives like vinegar or baking soda to keep surfaces clean.
Smart Storing
If you stock food items in a fridge that is too full, it will prevent proper airflow and lead to uneven cooling. You must allow space for vegetables and fruits, and store fermented foods where you can see them. Consume leftovers within a few days.
Look For Hidden Mold
Mold tends to grow in sink corners, on sponges, on onions and garlics, etc. Do not consume moldy food as it can trigger gut inflammation. Check for musty smells, especially in humid weather. When in doubt, throw it out, the expert suggests.
Clean Pantry Regularly
Old grains and spices can become stale and moldy, and lose freshness. As such, take stock of what you have in the pantry every few weeks. Buy smaller amounts and store them properly.
Soak, Sprout, Ferment
According to the expert, the ancient technique of soaking and sprouting grains and pulses makes them easier to digest. They also become more nutritious. “Whether you use sprouted moong in a salad or fermented dosa batter, these simple steps enhance nutrition and nourish your gut microbes,” Rao says.
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Mind Your Water
Water is used extensively in cooking. Make sure that it is clean and filtered. Avoid reheating water multiple times in kettles or cookers, as doing so can concentrate unwanted elements. Use copper or earthen pots to naturally purify your drinking water, if possible.