Friday, 8 August 2025

🥗 Top 10 Plant-Based Protein Sources You Can Find in India

“Top 10 Plant-Based Protein Sources You Can Find in India”

🥗 Top 10 Plant-Based Protein Sources You Can Find in India

Description:

Think plant-based diets lack protein? Think again! Here are the top 10 high-protein plant foods easily available in India — perfect for building strength, energy, and health.

Introduction

"Think vegetarians struggle with protein? These 10 Indian kitchen staples will prove you wrong — and keep your plate deliciously full."

So, you’ve heard the myth — “You can’t get enough protein without meat or eggs.”

Well, we already busted that in my 10 Myths About Plant-Based Eating post.

Today, I’m taking it a step further — I’ll show you 10 plant-based protein sources you can easily find in Indian kitchens, markets, or online. No expensive imported powders needed, just delicious, everyday foods your body will love.

Protein is one of the most talked-about nutrients in any diet — and also one of the most misunderstood when it comes to vegetarian or vegan eating. Many people still believe you have to eat meat, fish, or eggs to get enough of it.

The truth? India’s kitchens are full of affordable, delicious, and highly nutritious plant-based protein sources that can keep you healthy, strong, and energized.

In my earlier post, 10 Myths About Plant-Based Eating, we busted the idea that plant-based diets are low in protein. Now, let’s get practical.

Here are 10 protein-rich plant foods you can easily find in local markets or online — plus quick tips on how to enjoy them in your daily meals.

1. Lentils (Dal)

Protein: ~9g per 100g cooked
From moong to masoor to toor dal, these humble lentils are protein powerhouses.
Pair with rice or roti for a complete meal.
📖 Read next: Budget-Friendly Plant-Based Meals in India

2. Chickpeas (Chana)

Protein: ~8–9g per 100g cooked
From creamy hummus to chana masala, chickpeas are both tasty and filling.

3. Kidney Beans (Rajma)

Protein: ~8g per 100g cooked
North India’s comfort food — rajma chawal — gives you protein + carbs + fiber in one bowl.

4. Soy Products (Soybeans, Tofu, Soy Chunks)

Protein:
- Soybeans: ~12g per 100g cooked
- Tofu: ~8g per 100g
- Soy chunks: ~52g per 100g dry
Excellent for building muscle and staying full.

5. Quinoa

Protein: ~8g per cup cooked
A complete protein with all 9 essential amino acids. Though not native to India, it’s becoming common in stores and online.

6. Nuts (Almonds, Peanuts, Cashews)

Protein: 6–8g per handful
Great for snacks or adding crunch to curries and salads. Peanuts are the most budget-friendly.

7. Seeds (Pumpkin, Sunflower, Chia, Flax)

Protein: 5–9g per 2 tablespoons
Add to smoothies, oatmeal, or sprinkle over sabzis.

8. Green Peas

Protein: ~5g per cup cooked
Great in curries, poha, pulao, or even mashed into cutlets.

9. Amaranth (Rajgira)

Protein: ~9g per cup cooked
Can be eaten as porridge, rotis, or laddoos — especially popular during fasting.

10. Spirulina

Protein: ~57g per 100g dry powder
A blue-green algae available as a supplement. It’s super-concentrated and nutrient-rich, but a little goes a long way.

Quick Tips to Maximize Plant Protein

Mix and match: Combine grains + legumes for complete amino acids.
Snack smart: Keep roasted chana, peanuts, or seed mixes handy.
Don’t forget veggies: Even greens like spinach and broccoli contain small amounts of protein.

Final Thoughts

Protein is everywhere in a plant-based diet — you just need to know where to look.
By adding a mix of these foods to your daily meals, you’ll not only meet your protein needs but also enjoy fiber, vitamins, minerals, and antioxidants.

💡 Next up: Check out my 7-Day Start to a Plant-Based Diet guide to see how you can fit these protein sources into a full week of delicious meals.

10 Myths About Plant-Based Eating – Busted!

🌱 10 Myths About Plant-Based Eating — Let’s Clear the Air!

Meta Description:

Heard that plant-based eating makes you weak or costs a fortune? Let’s bust 10 common myths with simple, honest truths so you can enjoy healthy, delicious plant-powered meals without fear.

Hey there, friend! 👋

If you’ve ever thought about eating more plants, chances are you’ve also heard a lot of opinions about it. Some say you’ll never get enough protein, others swear you’ll feel tired all the time.

Well… as someone who believes in Food as Medicine, I’ve seen how plants can do wonders for our health. So today, let’s bust 10 common myths about plant-based eating.

1. “Where will you get your protein?”

Truth is, plants are full of protein — think lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds… even spinach! You don’t need chicken to stay strong.
📖 Read More: Top 10 Plant-Based Protein Sources You Can Find in India
🔗 Trusted source: Harvard School of Public Health – Protein

2. “It’s so expensive!”

Regular dal, rice, seasonal veggies, and fruits are super affordable. In fact, cooking at home often saves money.
📖 Budget tip: Plant-Based Meals on a Budget – Indian Edition

3. “You’ll feel weak without meat.”

Whole plant foods give you steady energy instead of the afternoon slump.
🔗 Trusted source: NutritionFacts.org – Plant-Based Energy

4. “But what about calcium?”

Greens like moringa, spinach, kale, plus sesame seeds, almonds, tofu, and fortified plant milks all pack a calcium punch.
🔗 Trusted source: National Institutes of Health – Calcium

5. “It’s just boring salads.”

Plant-based food can be masala dosas, creamy chana masala, pav bhaji, vegetable biryani, and even chocolate cake.
📖 Try this: Easy & Delicious Plant-Based Indian Recipes

6. “You can’t build muscle without meat.”

Many vegan athletes prove otherwise — the key is enough calories, protein-rich plants, and training.
🔗 Trusted source: The Game Changers Documentary

7. “But plants don’t have Vitamin B12.”

True — which is why plant-based eaters take a B12 supplement or eat fortified foods. Even meat-eaters sometimes have B12 deficiencies.
🔗 Trusted source: Vegan Society – Vitamin B12

8. “You’ll always be hungry.”

Fiber in whole plant foods keeps you full longer.
📖 Read next: High-Fiber Plant Foods for Long-Lasting Energy

9. “You have to go 100% plant-based or nothing.”

Not true — even small steps matter for your health and the planet.
🔗 Trusted source: Oxford University – Plant-Based Diet Impact Study

10. “It’s only for weight loss.”

It’s about overall wellness — better digestion, glowing skin, lower cholesterol, and a happier gut.
📖 Learn more: Gut Health and Mental Wellness Connection

Final word from me 💚

Don’t let myths hold you back. Plant-based eating isn’t about restriction — it’s about abundance, color, and feeling great in your own skin.

💡 Pro Tip: My 7-Day Start to a Plant-Based Diet guide is coming soon — stay tuned!

Friday, 16 May 2025

Genelia D'Souza Champions Plant-Based Living: A Modern Take on Traditional Indian Nutrition

🌿 Genelia D’Souza’s Plant-Powered Lifestyle: A Modern Twist on Traditional Indian Nutrition

Labels: #VeganLiving #PlantBasedIndia #CelebrityWellness #SustainableEating #ImagineMeats

Custom Link: genelia-plant-based-nutrition

Bollywood actress Genelia D’Souza, at 37, exemplifies vitality and wellness, attributing her fitness to a disciplined plant-based diet rooted in traditional Indian cuisine. Her journey into veganism began in 2017, inspired by a poignant question from her son, Riaan, who asked, “Aai, you love Flash (our dog) and you eat chicken. Both are animals. What’s the difference?”

Embracing a vegan lifestyle, Genelia emphasizes the importance of mindful meal planning and dispels myths about protein deficiencies in plant-based diets. She incorporates traditional Indian foods like rajgira (amaranth) roti, millet-based dishes, and plant-based proteins such as tofu and legumes to ensure a balanced intake of essential nutrients.

Beyond her personal dietary choices, Genelia, alongside her husband Riteish Deshmukh, co-founded Imagine Meats—a venture offering plant-based alternatives to traditional meat dishes like kebabs and biryanis. This initiative aims to provide sustainable and ethical food options without compromising on taste, catering to the growing demand for plant-based foods in India.

Genelia's commitment to a plant-based lifestyle extends to her fitness regimen. She has demonstrated that a vegan diet can support intense physical training, sharing instances of her engaging in weight training exercises like pulling 140 kg sleds, thereby challenging stereotypes about veganism and strength.

Genelia D’Souza, a prominent Bollywood actress, has embraced a vegan lifestyle that harmoniously blends traditional Indian cuisine with modern nutritional insights. She transitioned to vegetarianism in 2017 and later adopted a fully plant-based diet, eliminating dairy products. Genelia emphasizes the importance of mindful meal planning to ensure adequate protein intake, often substituting common Indian dishes with vegan alternatives, such as replacing paneer with tofu in palak paneer. She praises the Indian diet for its balance and variety, highlighting that the use of diverse spices makes plant-based meals flavorful and satisfying. By following a structured monthly meal plan, Genelia maintains consistency and nutritional balance, demonstrating that a well-planned vegan diet can support an active and healthy lifestyle.

🌟 Final Thought:

Genelia D’Souza’s journey illustrates that embracing a plant-based lifestyle, rooted in traditional Indian cuisine, can lead to enhanced well-being and vitality. Her story serves as an inspiration for those seeking to adopt sustainable and health-conscious dietary habits.

Thursday, 24 April 2025

New Study Reveals the Surprising Link Between Gut Health and Mental Wellness

Unlocking the Gut-Mind Connection: How Your Gut Health Impacts Mental Wellness

April 25, 2025 –Cracking the Gut-Mind Link: How Mental Wellness Is Affected by Gut Health

25 April 2025 The Global Institute of Wellness has discovered a novel link between mental and gut health in an interesting new study. The study, which tracked more than 5,000 participants for two years, discovered that mood disorders like stress, anxiety, and depression are significantly influenced by the balance of gut bacteria. This finding may alter our approach to mental health treatment by highlighting the significance of holistic wellness techniques.

The Gut-Brain Connection: A Game-Changer for Mental Health

The Gut-Brain Link : A Revolution in Mental Health

This new study supports long-held theories that the gut and the brain are closely related. Researchers found that an imbalance in the gut microbiota—the community of bacteria and other microorganisms that live in the digestive system—can set off chemical reactions that affect serotonin and other mood-regulating hormones in the brain. Known as the "feel-good" neurotransmitter, serotonin is crucial for preserving emotional equilibrium.

"Our findings show that people with an imbalance of harmful gut bacteria tend to have higher levels of anxiety, stress, and even depression," says Dr. Lena Ramirez, the study's lead researcher. Conversely, those who have a healthy gut microbiota exhibit greater emotional fortitude and fewer

How to Improve Your Gut Health for Better Mental Wellness

How to Boost Mental Wellness by Improving Gut Health :-

According to the research, mental wellness can be significantly impacted by gut health. Here are some easy yet powerful ways to improve your emotional health and take care of your gut:

Probiotic-Rich Foods: Include fermented foods in your diet, such as kefir, sauerkraut, kimchi, and yogurt. Probiotics, which are abundant in these, aid in reestablishing and preserving a balanced population of gut microbes.

Fiber-Rich Foods: A diet rich in fruits, vegetables, and whole grains promotes the development of good bacteria in the digestive tract.

Stress management: Regular exercise, yoga, and mindfulness practices all help people feel less stressed, which can help them keep their gut microbiota in balance.

Limit Processed Foods: Processed and high-sugar foods can cause

Expert Insights on Gut Health and Mental Wellness

Professional Advice on Mental and Digestive Health :-

This study is being hailed by experts as a significant turning point in our knowledge of mental health. Gut health specialist and nutritionist Dr. Anita Patel expresses her opinion: "This research is transformative." It demonstrates that mental health affects the whole body, not just the brain. We can prevent many mental health disorders and greatly enhance our mental health by concentrating on gut health.

Mental well bieng - individualized Health :-

The Future of Mental Wellness with Personalized Health
The study also emphasizes the promise of personalized medicine, in which lifestyle modifications and treatments are customized to each person's particular gut microbiome. Depending on a patient's gut health, doctors may suggest probiotic supplements, particular dietary adjustments, or other therapies in the future to help treat mental health issues.

This strategy might provide people with useful, long-lasting solutions for mental wellness by offering a more natural and efficient means of addressing conditions like anxiety and depression.

Conclusion:

In conclusion, a comprehensive strategy for mental health
As our understanding of the gut-brain connection develops, it becomes increasingly evident that maintaining the health of our gut is crucial for both emotional and digestive well-being. A healthy gut microbiota can lower stress, elevate mood, and fight off mental health issues.

It may be important to start with your gut if you want to promote your mental health. To fully realize the potential of your gut-brain connection, adopt a diet rich in gut-friendly foods, learn to manage stress, and think about taking probiotics. Holistic mental health is the way of the future, and it starts in the gut.

Watch the website for additional information about how your diet can affect your mental health!

https://plantbasedhealingwithashwini.blogspot.com/

#GutHealth #MentalWellness #Probiotics #GutBrainConnection #HealthyGutMicrobiome #MentalHealth #StressManagement #FiberRichFoods #HolisticHealth #FoodAsMedicine

7 Indian Superfoods That Fight Inflammation Naturally

Food as Medicine with Ashwini | Healing with Indian Wisdom

🌿 Introduction: Inflammation – Dard ka asli villain!

Chronic inflammation quietly chips away at your health. Whether it's joint pain, acne, fatigue, or lifestyle disorders like diabetes and heart disease—inflammation is the common root cause.

But here's the good news: Aapka kitchen hi aapka dawa khana ho sakta hai! Instead of popping painkillers daily, our traditional Indian foods can help heal from the inside out—naturally and effectively.

Let’s uncover 7 powerful Indian superfoods that don’t just taste amazing but work like medicine to calm inflammation.

🧄 1. Turmeric (Haldi) – The Golden Healer

1. The Golden Healer: Turmeric (Haldi) Sitting in your masala dabba is one of the world's most potent anti-inflammatory foods!

Curcumin, a substance found in haldi, is known to lessen pain and swelling in the skin, joints, and even the digestive tract.

👉 Quick Tip: Always add a dash of black pepper (kali mirch) to haldi. It increases the absorption of curcumin by 2000%.

💡 Haldi wala doodh ya subah ka turmeric tea – ek kadam immunity ki taraf!

🍋 2. Amla (Indian Gooseberry) – Vitamin C Powerhouse

2. Amla (Indian Gooseberry): A Potent Source of Vitamin C
This little green fruit is a powerful antioxidant. Amla lowers internal heat brought on by inflammation and lessens oxidative stress.

Frequent use enhances immunity, skin health, and digestion.

👉 How to take it: Add fresh amla to chutneys or juices, or mix 1 tsp of amla powder with warm water.

💡 Dard bhagaye saath-saath – amla ka khatta swaad!

🫚 3. Ginger (Adrak) – Soothing Fire with Fire

Adrak is a natural analgesic that promotes healthy digestion and lessens joint and muscle inflammation.

It contains substances like gingerol, which functions similarly to ibuprofen in nature but without the negative effects.

👉 The best ways include drinking ginger tea, adding it to dals, or making detox water in the morning.

💡 Adrak wali chai sirf mood hi nahi, health bhi theek karti hai!

🌿 4. Tulsi (Holy Basil) – Stress Ka Natural Solution

There's a reason tulsi is a sacred plant: it reduces inflammation and soothes the body and mind!

It regulates the levels of the stress hormone cortisol, which can cause chronic inflammation if it is not controlled.

👉 Every day, consume three to four tulsi leaves either raw or in herbal tea.

💡 Tanav door, immunity mazboot = Tulsi wali chai.

5. Garlic (Lehsun) – The Natural Antibiotic

Lehsun, or garlic, is a natural antibiotic.
Allicin, a sulfur compound found in garlic, combats dangerous bacteria and lowers the body's indicators of inflammation.

Additionally, it aids in liver detoxification, cholesterol reduction, and heart health enhancement.

👉 Expert Advice: Consume one crushed raw garlic clove with warm water first thing in the morning. Or liberally add sabzis and tadka.

💡 Swad bhi, sehat bhi = Lehsun ka tadka!

🌿 6. Drumsticks (Moringa) – Nutrient Bomb

Not only are drumsticks good for sambhar, but they are also a good source of polyphenols, calcium, vitamins A, and C, all of which aid in detoxification and inflammation reduction.

👉 How to use: Try adding moringa powder to smoothies or drumstick pods to sabzi or dal.

💡 Ek hi sabzi mein—health ka tonic chhupa hai!

🌰 7. Flaxseeds (Alsi) – Omega-3 for Inner Calm
Omega-3 Flaxseeds (Alsi) for Inner Peace
Omega-3 fatty acids, which are abundant in flaxseeds, are plant-based and crucial for reducing inflammation, particularly in the skin and joints.

They also aid in women's hormonal balance and are high in fiber.

👉 To use, roast and powder them, then mix into atta or sprinkle over roti or salad.

💡 Lekin kaam bade-bade karti hai, chhoti si seed!

🚫 Bonus: 4 Foods You Must Steer Clear of to Reduce Inflammation

Certain culprits aggravate inflammation when you're adding healing foods:

❌ Refined sugar (white sugar, sugar-filled beverages)

White bread and maida

❌ Fried foods and processed snacks

❌ Refined oils (palm, vegetable)

💡 My plate is a zyada rangin, and the banao is packaged!

🧘‍♀️ Conclusion: Shuruat chhoti karo, par routine banao Recovery takes time. Food is a slow but effective form of medicine.

Begin by including only two or three of these foods that reduce inflammation in your regular meals. They will naturally boost your energy, ease pain, and support your body over time.

💚 Jab khana bane aapka ilaaj – tab dawaiyon ki zarurat kam ho jaati hai.

🙋‍♀️ Ashwini's Healing Tip of the Week:

"For seven days in a row, start your mornings with warm water + turmeric + lemon juice. Pay attention to your body.

Thanks for reading!
If you loved this article, don’t forget to share it with a friend who needs natural healing too.

Tuesday, 22 April 2025

10 Powerful Health Benefits of Sweet Potatoes You Didn’t Know

🥔 10 Powerful Health Benefits of Sweet Potatoes You Didn’t Know

Sweet potatoes aren't just delicious—they're also packed with health benefits that make them a superstar in any diet. Whether you're looking to boost your immunity, improve digestion, or support healthy skin, this humble root veggie has got your back!

🥔 Shakarkand (Sweet Potato): Nature ka Sweet Superfood!

Shakarkand yaani sweet potato ek aisa root vegetable hai jo taste mein bhi sweet hota hai aur health ke liye bhi ekdum treat! Iska natural sweetness aur creamy texture ise har age group ke liye perfect banata hai.

🌿 Ayurveda Mein Shakarkand Ka Mahatva

Ayurveda ke hisaab se, Shakarkand 'sattvik' aur 'balya' bhojan hai, jo sharir ko urja, poshan aur stability deta hai. Ye:

Pitta ko shaant karta hai
Agnibala (digestive fire) ko badhata hai
Vata ko control karta hai, jo joint pain aur dryness mein helpful hota hai
Bacchon aur budhon ke liye ye balvardhak mana gaya hai

Isme Rasa (sweet), Virya (cooling), Vipaka (sweet after digestion) hoti hai, jo ise ek ideal food banati hai for strength, glow, aur immunity.

🍽️ Ek Delicious Indian-Style Recipe: Shakarkandi Chaat

Ye street-style recipe tasty bhi hai aur super healthy bhi!

🛒 Ingredients:

2 medium shakarkand (boiled & peeled)
1 tsp chaat masala
½ tsp black salt (kala namak)
½ tsp red chilli powder
1 tsp lemon juice
Finely chopped coriander
Optional: pomegranate seeds or finely chopped green chilli

🧑‍🍳 Instructions:

Shakarkand ko cubed pieces mein cut karo.
Ek bowl mein daal kar uspe chaat masala, kala namak, mirchi powder daal do.
Achhe se mix karo aur thoda lemon juice squeeze karo.
Upar se coriander aur anar daal ke serve karo!

💥 Bas itna hi! Ghar pe 5 minute mein banne wali tasty, filling aur immunity-boosting snack ready hai.

Let’s dive into why sweet potatoes deserve a spot on your plate:

1. 🌟 Rich in Vitamins and Antioxidants

Sweet potatoes are loaded with vitamin A (beta-carotene), which supports healthy vision, immunity, and skin health. The antioxidants help fight free radicals, keeping your body youthful and strong.

2. 🍠 Supports Digestive Health

Thanks to their high fiber content, sweet potatoes help regulate your digestive system and prevent constipation. A happy gut = a happy you!

3. 🩸 Helps Regulate Blood Sugar Levels

Despite being sweet, they have a low glycemic index. This means they release sugar slowly into the bloodstream, helping manage blood sugar levels—great for people with diabetes.

4. 💪 Boosts Immunity

The combo of vitamin A, vitamin C, and antioxidants in sweet potatoes gives your immune system a natural boost.

5. ❤️ Supports Heart Health

Sweet potatoes contain potassium and magnesium, which help regulate blood pressure and support overall heart health.

6. 🌿 Anti-inflammatory Properties

Natural compounds like choline and anthocyanins found in purple sweet potatoes help fight inflammation in the body.

7. 👀 Good for Eye Health

The beta-carotene converts into vitamin A in the body, promoting healthy vision and protecting the eyes from age-related issues.

8. 🧠 Improves Brain Function

Sweet potatoes have nutrients that support cognitive health, memory, and brain performance, especially in aging adults.

9. 🌸 Promotes Glowing Skin

The combination of vitamins A, C, and E in sweet potatoes helps maintain healthy, radiant skin and reduces signs of aging.

10. 💃 Great for Weight Management

They’re high in fiber and keep you full longer, helping to reduce unnecessary snacking and support healthy weight loss goals.

🍽️ Easy Ways to Add Sweet Potatoes to Your Diet

Roast them with olive oil and herbs
Mash them with spices and lemon juice
Add to salads or grain bowls
Make healthy sweet potato fries or patties
Blend into smoothies or soups

✅ Final Thoughts

Sweet potatoes are more than just a tasty treat—they're a nutrient-rich superfood that supports your body in so many ways. Add them to your weekly meals and feel the difference in your energy, skin, and digestion.

Monday, 14 April 2025

स्वस्थ आंतें, असली चमक: पाचन तंत्र से शुरू होती है आपकी सेहत

✨ नई चमक है – गट हेल्थ: क्यों आपका पाचन तंत्र ही असली वेलनेस का आधार है

आजकल हर कोई चमकती त्वचा, वजन घटाने और ऊर्जा बढ़ाने के लिए अलग-अलग उपाय अपना रहा है – स्किनकेयर, जिम, डिटॉक्स ड्रिंक्स वगैरह। लेकिन जो चीज़ अक्सर नजरअंदाज़ कर दी जाती है, वह है गट हेल्थ।

आपका गट, यानी पाचन तंत्र, केवल भोजन पचाने का काम नहीं करता – यह आपकी रोग प्रतिरोधक क्षमता, त्वचा की सेहत, मनोदशा और संपूर्ण स्वास्थ्य का मूल आधार है।

🔍 गट हेल्थ क्या है?

हमारे आंतों में करोड़ों अच्छे बैक्टीरिया पाए जाते हैं, जिन्हें हम गट माइक्रोबायोम कहते हैं। ये सूक्ष्म जीवाणु हमारे पाचन तंत्र, हार्मोन संतुलन और रोग प्रतिरोधक क्षमता को नियंत्रित करते हैं।

जब इनका संतुलन बिगड़ता है, तब शरीर अलग-अलग तरीकों से संकेत देना शुरू कर देता है कि अंदर कुछ ठीक नहीं चल रहा है।

♠️ संकेत कि आपका गट खुश नहीं है:

लगातार कब्ज, गैस और पेट फूलना
बेजान त्वचा, एलर्जी या बार-बार मुंहासे निकलना
चिंता, मूड स्विंग्स और थकान महसूस होना
बार-बार खांसी या सर्दी-जुकाम होना
हर समय मीठा या जंक फूड खाने की इच्छा

अगर आप भी इन लक्षणों को महसूस कर रहे हैं, तो समझ लीजिए कि आपके गट को थोड़ी देखभाल की ज़रूरत है।

🍽️ देसी फूड्स जो आपके गट को खुश रखते हैं

दही (Curd) – यह एक प्राकृतिक प्रोबायोटिक है, जिसमें फायदेमंद बैक्टीरिया होते हैं जो पाचन को मदद करते हैं।
छाछ (Chaas) with जीरा और हींग – यह पेट को ठंडा करता है, पाचन को बूस्ट करता है और गैस में राहत देता है।
घी – यह आंतों को पोषण देता है और एक सुगम पाचन प्रणाली को बढ़ावा देता है।
मूंग दाल की खिचड़ी – यह हल्की होती है, आसानी से पच जाती है और पेट को शांत करती है।
केला – यह एक सुपरफूड है क्योंकि इसमें फाइबर और प्रीबायोटिक्स होते हैं, जो गट बैक्टीरिया के लिए अच्छे होते हैं।
अजवाइन या सौंफ का पानी – यह ब्लोटिंग और अपच के लिए सबसे अच्छा उपाय है।
हरी सब्जियाँ जैसे पालक, मेथी, टिंडा – ये फाइबर से भरपूर होती हैं और गट को नैचुरल तरीके से डिटॉक्स करती हैं।
फर्मेंटेड फूड्स – जैसे कांजी, डोसा, और इडली – ये सभी प्रोबायोटिक्स से भरपूर होते हैं जो गट हेल्थ के लिए बहुत अच्छे होते हैं।

🌿 तीन-दिन का गट रीसेट प्लान

🌞 सुबह:

गर्म पानी में शहद और नींबू डालकर पियें
15-20 मिनट हल्का योगा या वॉक करें
नाश्ते में फल और करी पत्ते के साथ दही या उपमा खाएं

🍽️ दोपहर:

घी + सब्जी + मूंग दाल खिचड़ी
छाछ में जीरा और काला नमक डालकर पियें

🌇 शाम:

सौंफ का पानी या हर्बल चाय
हल्का नाश्ता: नारियल पानी या भुना हुआ चना

🌙 रात:

सब्जी + रोटी (कोई भारी करी न हो) / बाजरा सूप या खिचड़ी
रात के खाने के बाद गर्म सौंफ का पानी पिएं

यह प्लान आपके गट को साफ़ और संतुलित रखने के लिए आदर्श है। इसे अपनाकर आप न केवल अपनी आंतों को आराम देंगे, बल्कि पूरे शरीर को भी फायदा मिलेगा। 😊

🧠 गट-ब्रेन कनेक्शन

कैसे 90% खुश रहने वाला हार्मोन सेरोटोनिन गट में बनता है?

इसलिए जब गट अस्वस्थ होता है, तो मूड स्विंग्स, चिंता, और यहां तक कि डिप्रेशन भी हो सकता है।

एक स्वस्थ गट का मतलब है खुश मन, स्वस्थ त्वचा, और एक मजबूत इम्यून सिस्टम।

यहाँ पर गट और दिमाग के बीच का गहरा संबंध दर्शाया गया है, जो दिखाता है कि हमारे गट का स्वास्थ्य सीधे हमारे मानसिक स्वास्थ्य और त्वचा पर भी असर डालता है। 😊

दीर्घकालिक गट ग्लो के लिए छोटे दैनिक बदलाव

चीनी और जंक फूड दोनों से बचें।
अचार, छाछ, और दही जैसे फर्मेंटेड फूड्स को अपनी डाइट में शामिल करें।
रोज़ाना 7-8 घंटे की नींद पूरी करें।
पानी का सेवन बढ़ाएं, कम से कम दो से तीन लीटर पानी रोज़ पिएं।
Mindfully खाना खाएं – अच्छे से चबा कर खाएं।

निष्कर्ष 💫

"खूबसूरती अंदर से शुरू होती है" यह कहावत सच है। अगर आपके गट का काम ठीक से हो रहा है, तो आपके शरीर के कुछ हिस्से स्वाभाविक रूप से चमकने लगते हैं।

💚 तो आज से अपने गट को प्यार दो, और देखो कैसे आपकी ऊर्जा, त्वचा, और स्वास्थ्य अगले स्तर पर पहुँच जाते हैं।