You might think the best foods for gut health are obvious: sauerkraut, kimchi and as much Greek yoghurt as you can handle. But the best Indian foods for gut health go beyond fermented variants. Myriad factors make up good gut health, from food and plant diversity to a well-functioning gut microbiome, optimal fibre intake and ensuring you consume enough pre- and probiotics to keep the trillions of bacteria in the gut happy.
What is gut health?
“Gut health isn’t just about digestion, it’s the cornerstone of everything: immunity, mood, skin clarity, hormone regulation and even how well we sleep and recover,” functional medicine and Ayurvedic doctor, and founder of the Murthy Clinic, Dr Vijay Murthy explains to Vogue. “And when I think about food for gut health, I think about nourishment at every level: the right macronutrients, the right microbes and the right mindset.”
Something dermatologists speak about frequently is the link between the gut and the skin. Commonly known as the gut-skin axis, the effects of an imbalanced gut microbiome (the ratio of “good” to “bad” bacteria in the gut), can manifest in inflammatory skin and scalp conditions such as eczema, psoriasis and dermatitis. Plus, studies have shown that the gut also controls up to 90% of our serotonin production and can have a marked impact on mood regulation.
Why is fibre important for gut health?
“Fibre is key for feeding your beneficial gut bacteria and helping produce short-chain fatty acids like butyrate, which support the gut lining and reduce inflammation,” nutritionist, author of Live To Eat and So Good and Epetōme founder Emily English explains. “I always say: fibre is the food your gut bacteria eat, so make sure you’re feeding them regularly.”
Best Indian foods for gut health to start eating today
In the spirit of supporting better gut health, here are 16 gut-friendly foods to incorporate into your diet.
Guava
One of India’s most underrated high-fibre fruits, this can be a smart addition to a gut-friendly diet. It contains both soluble and insoluble fibre, which can support bowel regularity and help feed beneficial gut bacteria. Eat it whole rather than juiced to retain the fibre.
Ground flaxseeds
Sometimes referred to as a “colonic food”, flaxseeds can help increase the number of good microbes and crowd out the more problematic ones in the gut, says nutritionist and functional medicine practitioner Farzanah Nasser.
“Flaxseeds are a plant-based source of omega-3 and are also a phyto-oestrogen (plant-oestrogen), which can help with hormone balance,” she describes. An easy way to start consuming them is sprinkled into yoghurt, mixed into smoothies or batters or added to porridge and overnight oats.
Fermented foods
Zoe’s head nutritionist and author of Every Body Should Know This, Dr Federica Amati, says increasing the volume of fermented foods in your diet is a great way to improve your overall gut health. “Fermented fruits and vegetables contain gut-friendly probiotic microbes and can help support the gut microbiome,” she says. Indian kitchens offer plenty of options: idli and dosa batter, dhokla, kanji, homemade pickles and ambali. These foods can help introduce beneficial microbes and improve plant-food diversity, depending on how they are prepared and stored.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
