Have you ever asked yourself why gut health became such a hot topic recently or what is so special about it? Your gut is actually referred to as your “second brain” and it is involved in functions ranging from digestion, immunity, mood, and energy. But how can we improve gut health, particularly in context to Indian diet plans? That’s why we provide you with an incredible list of 10 foods that support the gut and can be easily incorporated into our meals.

1. Yoghurt (Dahi)

Yoghurt  is among the most probiotic richest foods, which are live bacteria for the improvement of gut health. Some of these ingredients maintain a healthy ratio of good to bad bacteria in your digestive tract and help avoid complaints such as bloating as well as gases in the stomach.

How to Consume: Unsweetened Yoghurt should be taken daily with your meals or as a part of snack.

Tip: Use homemade curd for better quality probiotics because store bought ones contain high contents of sugars and preservatives.

2. Buttermilk (Chaas)

Buttermilk, one of the most favourite drinks in India contains good bacteria. It makes it a perfect choice for those persons who want to enhance their digestion capacity without gaining much calories. Buttermilk is beneficial as it helps decrease bloating and heartburn thus making the gut as light as a butterfly.

How to Consume: Take buttermilk after food with some amount of cumin and coriander powder.

Tip: Sure, use the fresh buttermilk if possible instead of the one that has been processed and packed up in a tetra pack.

3. Pickles (Fermented Achar)

Many gram-positive rods, such as those present in traditional Indian pickles have the property of nourishing the gut bacteria. Those pickles which are homemade and fermented with vegetables such as mango, lemon and carrot are particularly useful in moderation.

How to Consume: Take one teaspoon of fermented pickles in your meal.

Tip: Do not choose pickles that are too salty or spicy because this harms your gut flora.

4. Ginger

Well appreciated for its anti-inflammatory properties, ginger is effective in cases of bloating, gas production, and nausea. It helps to foster the right kind of bacteria in the gut which has benefits to the digestive system as a whole.

How to Consume: Include raw ginger in your curries, in your teas or better chew on a small piece of raw ginger.

Tip: One of my favourite drinks that are gentle on my gut is ginger tea with honey sometimes added in.

5. Bananas

Bananas are a great source of fibre and they do not cause any trouble in the stomach, thus are very beneficial to the gut. Menkes notes that they have prebiotics, a particular type of fibre that the friendly bacteria in your stomach feed on.

How to Consume: Eat it as an adjunct to other foods or simply integrate it in a smoothie.

Tip: Go for ripe bananas by all means, as they are less likely to harm your gut and are easier to digest.

6. Lentils and Pulses (Dals)

Lentils and pulses which are high in fibre are a part of the Indian food palette and are good for the tummy as well. They encourage the growth of friendly bacteria in the gut and promote the right digestion eliminating cases of constipation.

How to Consume: Try to use one or another dal in meals as often as possible, starting with moong and ending with masoor.

Tip: Soaking rhymes with some water is a great idea to avoid bloating by the time you cook the lentils.

7. Vegetables (Spinach, Fenugreek, etc.)

Raw vegetables like leafy green groups are rich sources of fibre, vitamins, and minerals required for the promotion of good colon health. These greens such as spinach and fenugreek have a positive effect on the growth of friendly bacteria and the enzyme secretion of the body.

How to Consume: Try to incorporate these foods in all dishes by including leafy greens in some of the dals, stir-fries, or blending in smoothies.

Tip: To avoid excess bitterness wash greens only briefly in boiling water before proceeding to cook them.

8. Whole grains(oats, Brown rice and others)

Fibre plays an important role in the digestive systems and function of the gut bacteria ; so whole grains are full of fibre. Whole grains such as oats, brown rice and millets like jowar and bajra are great prebiotics to keep your gut friendly bacteria thriving.

How to Consume: Choose whole grain products instead of refined grains.

Tip: One bowl of oats in the morning and include brown rice in your lunch or dinner.

9. Turmeric

Turmeric also has anti-inflammatory properties and a positive impact on the gut; it aids digestion. The compound found in turmeric, known as curcumin, can increase the positive response of the gut lining to help with a variety of digestive disorders.

How to Consume: Take turmeric every day in your preparations, or mix it with warm milk to drink.

Tip: Add black pepper to it as it enhances the bioavailability of curcumin in human systems.

10. Apples

They contain fibres and antioxidants; pectin forms a part of prebiotics that helps to feed favourable bacteria in the gut. They also aid in digestion as well as proper defecation as it is being referred to as a stool softener.

How to Consume: Consume an apple in its natural form or use it in preparing salads and your favourite smoothie.

Tip: However, do not remove the peel since most of the fibre and nutrients are found in the skin.

For more such related content read our blogs on Gut Health.

Conclusion

Eating clean is not the goal — having a healthy gut means feeding your body foods that promote digestion. All these ten foods, if taken in conjunction with the traditional Indian meals, can easily enhance the health of your gut. Remember, consistency is key. Consuming these foods at every meal, though, will allow your body to develop the time and materials required to construct a functional gut.

Pro tip: Diet should therefore be accompanied with exercise, proper sleep and stress reduction for proper gut health!