By Nutriworld | Dt. Dipanwita Saha
Trust your gut—not just for decisions but for your health too! Discover how nurturing your entire body system with the right foods can transform your wellbeing and keep you feeling your best throughout your day.
Gut Bacteria-Your Trusted Health Coach:
The gut houses around trillions of good bacteria aka gut microbiome in intestines, not only helps for digestion of food but also helps in producing
- ‘Feel-good’ hormones such as serotonin, dopamine
- Essential nutrients such as Vit B12 and Vit K
- Strengthening your immunity by preventing entry of harmful bacteria
Also, your gut acts as a strict health checker- by keeping
- Type 2 diabetes mellitus
- Obesity
- Auto-immune disorders
- Mental health issues such as depression, anxiety at bay.
🥗 Best Foods that your gut bacteria will love:
Providing the right food in right amounts with some lifestyle changes- healthy gut bacteria tend to multiply, ultimately improving your health and well-being
🌾 1. Fiber-Rich Foods: Fuel for Good Bacteria
Your gut bacteria love prebiotics—a type of fiber that acts as fodder, helping them to grow. Foods high in prebiotics include:
- Whole grains like oats, brown rice, millets
- Legumes: chickpeas, lentils, rajma (kidney beans)
- Fruits: bananas, apples, papaya
- Vegetables: onions, garlic, carrots, spinach
Indian twist: Try including khichdi/upma with lentils and vegetables, or a bowl of sabzi with whole wheat roti for a fiber-rich meal.
🥛 2. Fermented Foods: Natural Probiotics
Fermented foods contain probiotics, which are live, beneficial bacteria that help boost the type your gut flora.
- Curd (dahi)– rich in Lactobacillius and Bifidobacterium aka ‘good bacteria’
- Buttermilk (chaas) – A-Thirst Quencher that aids digestion and cools the gut
- Idli/dosa –A Characteristic South Indian mom’s touch with healthy bacteria
- Pickles (in moderation) –An Indian magic side dish, especially homemade fermented ones-mango, lemon, garlic and onion pickles
- Homemade kanji –A stereotypical farmer’s dish to modern dining tables, made of cereals (with a day-old soaked cooked rice too!) which is rich in probiotics and B-Vitamins
Tip: Add a small bowl of curd to your lunch daily or enjoy chaas after meals for a probiotic boost.
Add small onions/homemade pickle as a side dish for kanji for symbiotics (Probiotic+ Prebiotic) to make your gut and tongue happy
🫚 3. Spices That Soothe the Gut
Certain Indian spices do more than just spicing up food—they make the plate colourful and support the good bugs too.
- Turmeric (haldi): Anti-inflammatory and supports gut lining
- Cumin (jeera): Aids digestion and reduces bloating
- Fennel (saunf): Calms the digestive tract
- Ginger (adrak): Stimulates digestive enzymes
- Ajwain (cardmom seeds): Relieves gas and indigestion
- Flax seeds: Help in digestion
Quick fix: Sip on warm water with jeera or ajwain post-meals to ease digestion.
Try Golden Milk (Turmeric + pepper and ginger) at the end of the day for good digestion and sound sleep
🚰 4. Stay Hydrated for Smooth Digestion
Water helps move food through your intestines and supports the lining of the gut. Aim for at least 8–10 glasses of water a day. Herbal teas like green tea, ginger, hibiscus etc., and probiotic drinks such as milkshakes, fruit smoothies, buttermilk can further soothe the digestive tract.
⛔ 5. Avoid the Gut Villains
Some foods and habits can disturb the balance of your gut microbiome:
- Highly processed foods
- Refined sugars and artificial sweeteners
- Overuse of antibiotics- harmful for good bacteria too
- Excessive alcohol or caffeine
- Lack of sleep or chronic stress
Pro tip: Swap packaged snacks for roasted chana, makhana, nuts and try meditation or deep breathing to lower stress.
🧘 6. Lifestyle Habits That Boost Gut Health
Diet is crucial, but your lifestyle plays a big role too:
- Get enough sleep (7–9 hours) – No screen time atleast 30 minutes before bed time for better quality sleep
- Exercise regularly – even a 30-minute walk supports microbial diversity
- Manage stress– Have quality time with social circle, eg: Family dinners
- Avoid unnecessary antibiotics– Use it according to doctor’s prescription in recommended dosage and duration
- Eating your meals on time– Your gut bacteria doesn’t like to be kept waiting
🧡Sample Menu Options for a Gut Healthy Day
Morning:
- Warm water with lemon + soaked fenugreek seeds
- Steamed idli with coconut chutney and vegetable sambar (fermented + fiber)
- Herbal tea (ginger or cumin)
Mid-Morning Snack:
- 1 banana + 5 soaked almonds (prebiotic fiber + healthy fats)
- ½ papaya or kiwi
Lunch:
[Moong dal/ toor dal with turmeric] + ghee + Steamed rice / Wheat roti + chole (chickpea curry)
Mixed vegetable poriyal/salad + Rasam rice+ Curd rice
Small bowl of plain curd/buttermilk
Evening Snack:
- Roasted makhana (foxnuts)
- Boiled sweet potato
- Fresh fruit (apple or guava)
- Herbal tea (hibiscus or fennel)
Dinner:
- Soft phulka + palak paneer or vegetable sabzi
- Adai(Lentil) dosa + Green chutney (spinach, coriander,curryleaves)
- Small bowl of chaas (buttermilk) with roasted cumin
- Millet khichdi (barnyard millet + veggies)
🌟 Final Thoughts: Trust Your Gut
Caring for your gut microbiome is one of the most powerful ways to boost your health from the inside out. With small daily changes—like adding more fiber, eating pre and probiotic superfoods, and using healing spices in your diet—you can help your gut bacteria thrive
So the next time someone says, “trust your gut,” remember: it’s more than a saying. It’s science. And your journey to better health starts right there, in your tummy
Explore more gut health tips, recipes, and Indian superfoods on our blog!
BY – KEERTITA SRI S, MSc Clinical Nutrition and Dietetics
