Our gut microbiome contains trillions of microorganisms, and these microorganisms thrive when we provide them with a variety of nutrients.
Digestion starts in the gut so most important to improve gut health is chew well without any distraction.
1. Eat a Rainbow
Your diet should be diverse because your gut microbiome thrives on dietary diversity.
Make your plate colourful with a variety of:
- Fruits/Vegetables/Whole grains/Lentils/Legumes/Nuts and seeds
More variety means providing your gut microbes with a wider range of nutrients and fibres.
Instead of eating the same vegetables, fruits or grains every week, try introducing 2 new vegetables, fruits, grains or pulses every week.
2. The Power of Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine, where it can be fermented by gut bacteria , providing nourishment for beneficial gut bacteria.
Good sources include:
- Green or slightly unripe bananas
- Cooked, cooled and refrigerated potatoes and sweet potatoes
- Cooked, cooled and refrigerated rice
3. Rice Kanji – Ancient Indian Wisdom
- Take 2–3 tablespoons of cooked, cooled rice.Add water.
- Place it in a clean mud pot and cover it with a lid.
- Allow it to ferment overnight.
The next day, you can consume the rice and water together.
Alternatively, you can add a simple tempering or tadka to the rice and have it with curd.
Fermentation can increase the presence of beneficial microorganisms and may make traditional foods more supportive of gut health.
4. Include Yogurt
Plain yogurt is a natural source of beneficial bacteria and can be part of a gut-friendly diet.
Choose plain, unsweetened yogurt rather than yogurt loaded with added sugar.
You can make it more nutritious by adding:
- Chia seeds
- Flaxseed powder
- seeds
5. Oats and Barley
Oats and barley are excellent sources of beta-glucan and dietary fibre, which can support digestive and metabolic health.
There are many simple ways to include them:
- Oats khichdi/Oats upma/Overnight oats/Barley pulao/Cooked barley in salads
When choosing oats, prefer rolled or steel-cut oats over highly processed instant varieties when possible.
6. Triphala
Triphala is an Ayurvedic formulation made from three fruits:
Amalaki + Bibhitaki + Haritaki
Triphala is a great detoxifier and colon cleanser.Daily consumption of Triphala creates a favourable environment for beneficial bacteria and unfavourable environment for harmful bacteria. It is commonly available as a powder or in tablet form. 1 tsp /2 Tablets can be consumed at night with warm water .
If you take medications, are pregnant, or have an underlying digestive condition, it is best to discuss regular use with a qualified healthcare professional.
Easy Ways to Mess Up Your Gut Health
❌ Self-medicating unnecessarily
❌ Misusing or overusing antibiotics
❌ Poor sleep
❌ Chronic emotional stress
❌ Sedentary lifestyle
❌ Excessive junk and ultra-processed foods
Ensure to work on the Basics
- Chew your food well as digestion starts in the mouth.
- Avoid any distraction ,simply focus on the food and eat mindfully.
- Take 3-5 Deep breaths before you start your meal to calm your mind .
- Walk for 10-15 min post meals.