Best Foods for Gut Health: 20+ Indian Superfoods That Heal Your Digestive System
Time to read 12 min
Time to read 12 min
Table of contents
Do you usually feel bloated after meals? Are you struggling with weight loss despite eating a healthy diet? If yes, you need to improve your gut health and heal your digestive system for better digestive health and achieve a balanced gut microbiome. India comprises a massive diversity of geography, diets, and the best foods for gut health.
Consider consuming Indian superfoods that contribute to a healthy digestive system and reduce the risk of chronic diseases such as obesity, gut diseases, and metabolic conditions. These high fiber foods can help improve your gut health, mental health, and overall wellness, providing numerous health benefits.
Gut health concerns are evolving in the wellness market, with increasing focus on gut microbiota and digestive symptoms, prebiotics, probiotics, gut-friendly foods, supplements, and dietary interventions are gaining huge popularity.
When it comes to the best foods for gut health, traditional Indian foods are naturally gut-friendly. These foods are naturally good for gut health as they are packed with essential nutrients that support beneficial bacteria and promote healthy digestion.
Gut health is not just associated with digestion but also impacts complete wellness. The gut houses trillions of bacteria called the gut microbiome that are vital for various bodily functions. A healthy gut supports healthy digestion, improved metabolism, strong immunity, better mood, and overall vitality that contribute to complete well-being, which is essential for maintaining a healthy microbiome and preventing a weakened immune system.
This article offers insights into the gut microbiome and tells all about the best gut health foods that heal your digestive system and contribute to healthy digestion through the action of digestive enzymes, so keep reading.
Gut health is associated with the balance and function of the diversity of microorganisms present in your digestive system. The gut microbiome is not only responsible for digestion, but a lot more.
The gut microbiome comprises the community of tiny organisms that live inside your intestines and digestive system. The beneficial gut bacteria and harmful bacteria function to maintain a healthy digestive system and overall health. Gut microbiome helps with digestion, protects from bad bacteria, supports the immune system, and impacts your brain and mood.
The digestive system comprises trillions of microorganisms (viruses, bacteria, and fungi). These tiny organisms improve digestion, vitamin production, and protection from harmful bacteria and support the immune system.
Your gut contains both good and bad bacteria, and their balance aids digestion, immunity, and mood. When bad bacteria increase due to an unhealthy diet, it can cause low immunity and stomach issues. A healthy gut balance keeps your body healthy.
Here’s how your gut health, which can be assessed through microbiome analysis, contributes to a healthy body:
An unhealthy gut shows some warning signs, and the most common signs that alert you to your poor gut health are:
Digestive issues such as gas, bloating, constipation, diarrhea, and heartburn.
Food intolerances and food sensitivities
Sudden weight fluctuations
Brain fog and tiredness
Skin issues such as acne, eczema, and rashes
Frequent illness or infections
Gut-friendly bacteria foods protect and feed good bacteria in your digestive system, allowing their growth and balance. Gut-friendly foods add good bacteria, feed them, and reduce inflammation, which helps to reduce digestive discomfort and contributes to a healthy body.
Traditional Indian foods are naturally rich in probiotics that support gut health, especially through the inclusion of fermented foods. These foods include fermented dairy products (curd, buttermilk), fermented legumes and grains, fermented vegetables, pickles, and regional fermented specialties (dhokli, gundruk).
Fermentation is an ancient technique used for food preservation. This process naturally preserves food, extending shelf life, improving flavor, and boosting nutrition while serving as a healthier alternative to processed foods. Common fermented Indian foods include curd, kanji, pickles, fermented grains, idlis, and dosa.
Why is it good for gut health: Curd contains Lactobacillus and Bifidobacterium strains.
Special benefits: Improves lactose digestion, aids weight loss, strengthens immunity, and reduces inflammation.
How to consume it: 1 bowl of fresh and plain curd every day.
Pro tip for maximum benefit: Prefer homemade curd instead of packaged curd.
Why is it good for gut health: Contains probiotics and digestive enzymes, and is lighter on the gut, easier to digest.
Special benefits: Calming effect on the digestive system and aids digestion post-meal
How to consume it: Consume with a meal or after a meal
Pro tip for maximum benefit: Add rock salt and cumin seed powder for increased benefits.
Why is it good for gut health: Made of rice and urad dal fermentation that produces beneficial gut bacteria and B vitamins.
Special benefits: Light on the gut, low calorie content, and easily digestible
How to consume it: Eat for breakfast
Pro tip for maximum benefit: Allow better fermentation for 12-24 hours to ensure maximum probiotic content.
Why is it good for gut health: Fermented besan is high in probiotics and protein. The steamed preparation method preserves essential nutrients.
Special benefits: Low glycemic index and controls blood sugar levels
How to consume it: Eat for breakfast or lunch
Pro tip for maximum benefit: Add spinach or bottle gourd for enhanced flavor and additional fiber.
Why is it good for gut health: Traditional North Indian drink that is rich in probiotics and antioxidants.
Special benefits: Aids digestion and strengthens immunity
How to consume it: Consume during winters for maximum benefits
Why is it good for gut health: Naturally fermented and contains probiotics.
Common types: Mango, lemon, and mixed vegetable pickles
How to consume it: Enjoy with a meal
Pro tip for maximum benefit: Consider traditionally prepared pickles without added preservatives and low-sodium options.
Caution: Always consume in moderation
Why is it good for gut health: South India-based rice pancakes prepared by fermentation
Special benefits: Rich in probiotics and easy to digest. A great gluten-free food for gluten-sensitive people.
Pro tip for maximum benefit: Pair with a vegetable stew for maximum benefits.
Why is it good for gut health: Packed with prebiotic fiber that feeds beneficial bacteria. Jowar and bajra are packed with insoluble fiber and are good options for gluten-sensitive people.
Pro tip for maximum benefit: Prefer soaking millets overnight for improved digestibility
Why is it good for gut health: Excellent sources of both soluble and insoluble fiber. Moong dal is the easiest to digest and perfect for weak digestion.
Special benefits: Feed beneficial bacteria and support regular bowel movements.
Pro tip for maximum benefit: Consider spouting as it enhances nutrients and digestibility
Why is it good for gut health: Rich in magnesium, fiber, and polyphenols that support gut health.
Special benefits: Encourage beneficial bacteria and soothe digestion.
Pro tip for maximum benefit: Use light cooking methods to preserve nutrients and improve digestibility.
Why is it good for gut health: Contains pectin, rich in prebiotics, and natural antacids.
Special benefits: Easy to digest, calm gut lining, and regulates bowel movements
Pro tip for maximum benefit: Cook green bananas and consume for maximum benefits
Why is it good for gut health: Anti-inflammatory properties, high fiber and water content, and papain enzyme
Special benefits: Relieves constipation and improves protein digestion
Pro tip for maximum benefit: Consume ripe papaya on an empty stomach for maximum benefits
Why is it good for gut health: Packed with prebiotic fiber, antioxidants, and resistant starch.
Special benefits: Reduces inflammation and boosts beneficial Bifidobacterium growth.
Pro tip for maximum benefit: Eat without removing the skin to obtain maximum fiber content.
Why is it good for gut health: Encourages beneficial bacteria growth, supports the gut barrier, and reduces gut inflammation.
Special benefits: Ease the symptoms of inflammatory bowel syndrome and associated conditions.
How to consume it: Add to curries, dals, and soups
Pro tip for maximum benefit: Pair with black pepper for excellent absorption.
Why is it good for gut health: Anti-inflammatory properties, calms gut lining, and regulates bile production and digestive enzymes.
Special benefits: Ease gas, bloating, and nausea
How to consume it: Ginger tea, ginger water, and add chopped ginger to curries.
Pro tip for maximum benefit: Prefer fresh ginger instead of dried ginger for maximum effectiveness.
Why is it good for gut health: Contains thymol that improves acid production in the stomach and improves the production of digestive enzymes.
Special benefits: Reduces gas and bloating
Pro tip for maximum benefit: Prepare jeera water or roast cumin seeds and consume after meals.
Why is it good for gut health: Reduces stomach cramps and relaxes intestinal muscles.
Special benefits: Aids post-meal digestion, freshens breath, and relieves symptoms of IBS
Pro tip for maximum benefit: Simply chew a spoon after meals
Why is it good for gut health: It contains thymol, which produces gastric juices and works as an efficient digestive aid.
Special benefits: Instant relief from indigestion, acidity, and gas.
Pro tip for maximum benefit: Boil in water and add jaggery to prepare a digestive tonic.
Why is it good for gut health: Contains butyric acid that feeds gut cells and improves absorption of fat-soluble vitamins.
Special benefits: Contribute to healthy gut lining and reduce inflammation.
How to consume it: Add to curries
Pro tip for maximum benefit: Prefer A2 cow ghee for enhanced benefits
Caution: Consume in moderation (no more than 2 spoons a day)
Why is it good for gut health: Contains lauric acid and medium-chain fatty acids and possesses antimicrobial properties.
Special benefits: Ease digestion and support gut health
Pro tip for maximum benefit: Consume fresh coconut water instead of the packaged option.
Gut health is directly associated with weight management and weight loss as it influences digestion, metabolism, and fat storage. A healthy and balanced gut allows smooth digestion, reduces inflammation, controls appetite, and helps prevent digestive problems while properly managing fat, making weight loss easier and sustainable.
The gut bacteria influence nutrient absorption and the process of calorie extraction. For instance, efficient bacteria allow smooth breakdown of complex carbs, imbalanced gut bacteria extract more calories from the foods, and balanced gut microbes efficiently use energy.
Here’s the list of the best foods for gut health and weight loss that naturally support weight management:
Moong Dal Khichdi: Nutritious and easy to digest, moong dal khichdi is filling, low-calorie, and gut-friendly.
Sprouted Lentils: These are an excellent source of protein and improve nutrient bioavailability. Sprouted lentils are easy to digest, packed with nutrients, and encourage healthy weight management.
Fiber-Rich Vegetables: Fiber-rich vegetables such s bitter gourd, ridge gourd, and bottle gourd contain high fiber and water content, low calories, and are perfect for weight management.
Greek Yogurt: High protein and probiotic content aid satiety and support metabolism, making it excellent for weight loss.
Oats: Oats are a whole grain, low in calories and fiber-rich, that regulates blood sugar levels and promotes fullness, contributing to healthy weight management.
Green Tea: It contains polyphenols that feed beneficial bacteria. Green tea is low low-calorie beverage that boosts metabolism and supports fat oxidation.
Chia Seeds: These nutrient-packed seeds create the feeling of fullness, and their probiotic fiber improves gut bacteria, making them ideal for weight management.
Low-Fat Buttermilk: Low-calorie probiotic drinks and nutritious salad dressings aid digestion and improve weight management.
Vegetables: Especially vegetables with high water content, such as radish, cucumber, and tomatoes, are low in calories, rich in fiber, and improve hydration and digestion.
Spices: Indian spices such as ginger, turmeric, and cumin reduce inflammation, boost metabolism, and affect weight loss.
When we talk about the Indian diet, most options are naturally gut-friendly. The traditional Indian diet comprises fermented foods (curd, idli, dosa), fiber-rich foods (lentils, vegetables, whole grains), balanced spices (turmeric, ginger, fennel, cumin), a plant-based range (pulses, grains, vegetables), and home-cooked fresh meals. These foods are good for gut health and ease digestion. The traditional diversity of the Indian diet is rich in probiotics, fiber-rich, and gut-friendly.
Combining the traditional Indian diet with modern science offers an effective approach to gut health and complete wellness. Blending ancient and traditional approaches helps make smart and sustainable choices and contribute to a healthier digestive system. Start with small and consistent changes to attain significant improvements.
Gut healing takes time, so be patient and consume diverse foods and be consistent. Also consider getting microbiome tested for personalized insights into your gut health. It will allow you to choose the best foods to improve gut health. So what are you waiting for? Start Your Gut Health Journey today with MyDiagnostics at affordable prices.
The best foods to improve gut health include those that support digestion, reduce inflammation, and sustain good bacteria. For instance, fermented foods (curd, buttermilk, dosa, idli), fiber-containing foods (lentils, grains, fruits, and vegetables), herbs and spices (turmeric, ginger), and hydrating food options (coconut water).
Low-calorie and fiber-rich foods and probiotics support digestion and gut health, which contribute to efficient weight management.
Good gut bacteria foods are those that encourage healthy gut bacteria, including prebiotics, probiotics, and fiber-packed foods. For instance, curd, idli, dosa, pickles, whole grains, lentils, fruits and vegetables, turmeric, ginger, fennel, cumin, chai seeds, flaxseeds, and almonds.
Best foods that help digestion include fiber-rich foods that are easily digestible and support healthy gut bacteria. Combining fiber, prebiotics, probiotics, digestive herbs, and hydration is most effective for promoting healthy digestion.
***Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphics, and images, is intended as a substitute for professional medical advice. Please consult with your doctor about specific medical advice about your condition(s).
