From Almonds to Idli: Expert Shares Delicious Ways to Nurture Your Gut on World Digestive Health Day

Importance of Gut Health For Overall Health

The gut is home to trillions of bacteria, both good and bad. When the good bacteria thrive, they help us digest food, absorb nutrients, and protect us from illness. But when the balance is off, we can feel bloated, tired, or even fall sick more often. The good news is, most of the things that affect our gut are in our control, especially our diet.

World Digestive Health Day: A Reminder to Care for Your Gut

World Digestive Health Day is observed every year to raise awareness about the importance of digestive health. This year, the theme of the day is "Your Digestive Health: Nourish to Flourish". It reminds us to pay attention to our eating habits and make choices that support our gut. Regarding the same, Dr Anju Ghei, Head – Preventive Health, VLCC, New Delhi, says, “Most non-genetic factors affecting our gut health are entirely in our control, starting with the simplest: watch what you eat!”

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Top Foods To Nurture Your Gut

Below are a few food types that may help you to nurture gut health. This list is curated by the expert and can help you build a good habit this World Digestive Health Day. 

1. Fibre-Rich Foods

Fibre is the main food for the good bacteria in our gut. Dr Ghei explains, “Fibre is the staple food of all good bacteria in our gut. Prebiotics like whole grains, beans, legumes, fruits, and vegetables provide essential fibre for the microbiome to grow and survive.” Try adding oats, brown rice, lentils, apples, and carrots to your meals.

2. Nuts and Seeds

Nuts like almonds, walnuts, and pistachios are more than just snacks. Dr Ghei says, “Almonds, walnuts, pistachios, rich in polyphenols and antioxidants, help gut bacteria to multiply.” A small handful each day can help your gut bacteria grow and keep your digestion smooth.

3. Prebiotic Foods

Prebiotics are special plant fibres that feed the good bacteria. Dr. Ghei highlights, “Prebiotics like banana, rye, oats, wheat bran, onion, garlic contain fructans that feed good bacteria.” Add a banana to your breakfast, sprinkle onions on your salad, or use garlic in your cooking for a gut-friendly boost.

4. Probiotic Foods

Probiotics are foods with live, healthy bacteria that help balance your gut. Dr. Ghei recommends, “Probiotics rich in live healthy bacteria like yoghurt, pickle, kefir, kombucha, kimchi, sourdough bread, dhokla, kanji, idlis, and dosa help in seeding the biome.” Enjoy a bowl of yoghurt, a serving of idlis, or a glass of kanji with your meals.

5. Detox Waters and Teas

Staying hydrated is key for digestion. Dr. Ghei suggests, “Detox waters infused with fruits and vegetables or with turmeric, pepper, lemon or ginger are great for your gut. Black tea, green tea, rich in catechins and black coffee, rich in chlorogenic acid, are powerful antioxidants.” Sip on these drinks throughout the day for a happy gut.

What to Avoid 

Some habits can harm your gut. Dr Ghei warns, “Use of antibiotics should be restricted, limited to when and as long as necessary, as it destroys bacteria, which takes months to recover.” She also cautions, “Though touted for their zero calorie, no sugar, artificial sweeteners can play havoc in the gut, destroying the biome.” Try to avoid unnecessary antibiotics and artificial sweeteners whenever possible.

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Conclusion

Taking care of your gut doesn’t have to be complicated. Simple foods like almonds, yoghurt, and idlis can make a big difference. On World Digestive Health Day, let’s remember that small changes in our diet can lead to better digestion, more energy, and a healthier life.