5 Amazing Foods to Improve Gut Health

If you often face indigestion, gas, acidity, or your energy levels remain low, then there are 5 foods that you must include in your diet. Not only are these foods easily available, but they are also backed by Ayurveda and today proven by modern science to resolve gut problems. Here, we will discuss when and how you should consume them so that you can get maximum benefit. So without any further delay, let’s get started.

Understanding the Gut and Its Importance

Starting from your mouth, covering the food pipe, stomach, small and large intestine all the way till anus, the complete digestive tract is called the gut. This gut consists of trillions of bacteria—some of which are good for us while others are bad. The good bacteria in the gut not only help digest the food, absorb nutrients, and excrete waste but they also fight the bad bacteria.

However, due to bad food choices and other factors, the good bacteria in the gut often reduce while bad bacteria increase. This imbalance of bacteria is the root cause behind digestive problems like gas, acidity, constipation, and Irritable Bowel Syndrome (IBS). If ignored, it aggravates to cause skin problems, constant fatigue, lowered immunity, food intolerances, and even mental health issues.

Basically, if you take care of the good bacteria in your gut, they will take good care of you. You will be amazed to know that when gut bacteria were transplanted from one person to another, an obese person lost weight, diabetes was cured, and even colon cancer growth stopped. That’s how powerful gut health really is.

5 Foods That Heal the Gut

Now that we understand the importance of good bacteria in the gut, let me share with you 5 foods that heal the gut.

#5: Curd

Curd is not only a source of Vitamin B12 and calcium but is also a natural probiotic. Probiotics are foods that have live good bacteria in them. Just one katori (small bowl) of curd has over 100 billion units of gut-friendly bacteria.

In a study where patients were given curd daily for 4 weeks, the good bacteria in their gut multiplied, resulting in relief from constipation, IBS, colon cancer, and even lactose intolerance.

How to consume curd for maximum benefit:

• Add a little jaggery powder in curd and have it 30 minutes before breakfast. This humble food will beat most probiotic supplements in the market.
• Make curd raita with freshly chopped onions. Onion raita is especially good for gut health as onions contain plant fibers that feed good bacteria. Spice it up with bhuna jeera (roasted cumin), black salt, and black pepper.
• Spiced buttermilk made from curd is another great option. Replace your glass of water at lunch with buttermilk for improved digestion.

Important note: Curd should be avoided at night. Research also suggests that home-set curd has more probiotics than packaged curd.

#4: Oats

We now know that it’s beneficial to have more good bacteria in the gut. But do you know the secret behind keeping these bacteria alive? It’s dietary fiber. Your good bacteria say, “You give me fiber and I will give you health.”

All plants have fiber, whereas animal foods lack fiber. This is one reason why people who eat a lot of meat are more prone to gastrointestinal issues. Whole grains are generally high in fiber, but what sets oats apart from other grains is that it contains a specific type of soluble fiber called beta glucan.

Because of beta glucan, oats are considered a superfood for reducing body fat, cholesterol, type 2 diabetes, and of course gut issues. In a 2022 study in China, 72 rats fed oats daily showed a 2.16 times improvement in gut health after three months due to multiplication of good bacteria.

Easy ways to include oats in your diet:

• Add boiling milk to a cup of rolled oats for a quick breakfast.
• Enjoy savory oats by sautéing steel-cut oats with your favorite vegetables.
• Use oats to make dosas, pancakes, chapatis, milkshakes, or overnight yogurt bowls.

Including oats in some form or the other will make your gut bacteria more friendly towards you.

#3: Ginger

If there is one herb best for the overall digestive tract, it is ginger. Be it stomach pain, gas, acidity, constipation, IBS, or even as serious as colon cancer, ginger has been proven effective.

In 2018, 16 clinical trials compared ginger intake with popular medical drugs for gut problems. In every trial, ginger was found to be either more effective or at least as effective as the drug.

Ginger is anti-inflammatory, antimicrobial, anticancerous, a prebiotic, and rich in antioxidants—making it a complete package for setting your gut right.

In 2021, a study involving 123 people showed that a small quantity of ginger juice daily led to the formation of new colonies of gut bacteria. Another benefit of ginger is that it increases the speed at which food completes digestion and exits the body.

How to use ginger:

• Add ginger regularly as a masala (spice) in cooking.
• Enjoy ginger tea between meals by boiling freshly grated ginger in water, straining it, letting it cool, then adding lemon juice and honey.
• Boil crushed ginger with milk and consume before bed.
• Ayurveda recommends eating a small piece of ginger with rock salt and lemon juice before meals to instantly boost digestive power.

Also Read: Which are the Best Chips in India?

#2: Grapes

Ayurveda counts grapes (draksha) as one of the healthiest fruits. While grapes have many health benefits, their natural ability to help remove waste materials from the body makes them excellent for gut health.

Eating a big bowl of grapes helps clear the stomach and improves digestion the next day. Modern research also lists grapes among the top foods to relieve constipation.

In a 2021 study, 80 people who ate grapes daily for two weeks showed an increase in good bacteria and a reduction in bad bacteria. The effects lasted even 30 days after they stopped eating grapes.

Grapes are 81% water and rich in fiber, polyphenols, and antioxidants. They reduce inflammation in the gut lining, acting as a natural fire brigade inside your body.

Who benefits most? People suffering from Irritable Bowel Disease (IBD) or ulcerative colitis will find grapes especially helpful.

How to consume grapes:

• Eat grapes as a snack between meals or even for breakfast.
• If grapes are out of season, use raisins (dried grapes). Soak 10 raisins in water for at least 4 hours, then eat the raisins and drink the sweet water along.

#1: Fennel Seeds (Saunf)

In India, we have always ended meals with a little saunf (fennel seeds). And for good reason—it speeds up digestion and kills bad breath.

Consuming saunf with mishri (rock sugar) acts as a natural antacid. Having saunf with ajwain (carom seeds) instantly reduces bloating. If you have overeaten, saunf with gud (jaggery) helps relieve discomfort.

Fennel seeds boiled in water kill bad bacteria in the gut and taste so good that you might want to drink it for no reason.

Fennel seeds are antiparasitic, anti-inflammatory, high in fiber, and cooling. You should always keep some handy.

In a study, people who took 1 spoon of saunf twice after meals showed more than 50% improvement in IBS symptoms within 30 days.

Types of fennel seeds:

• Thin variety
• Thick variety (moti saunf) – medicinally better due to higher fiber and essential oils

Daily Gut Health Routine Summary

Time	Food & Drink	Purpose
30 minutes before breakfast	Curd with jaggery powder	Natural probiotic supplement
Breakfast	Oats (in any form)	Rich in fiber, supports good bacteria
Some days (morning)	Grapes	Natural detox and gut cleansing
Lunch	Buttermilk (instead of water)	Probiotic and digestion aid
After meals	Fennel seeds (saunf)	Reduces bloating, kills bad bacteria
Between meals	Grapes or soaked raisins with ginger lemon tea or fennel tea	Snacks that promote gut health
Dinner	Oats or other whole grains	Provide fiber and promote good bacteria
Before sleep	Milk boiled with ginger or fennel seeds	Supports digestion and gut health overnight

This blueprint is customizable to your own taste and preferences. The key takeaway is that including curd, oats, ginger, grapes, and fennel seeds daily will help your gut issues disappear, and your good bacteria will thrive.

Additional Tips for Maintaining Gut Health

When your gut bacteria are happy, it shows up on your face and overall health. To maintain this effect, it is important to avoid soaps containing harsh chemicals like sodium lauryl sulfate, which can negatively affect your skin and health.

One mild soap option available in the Indian market is Mamaearth’s Moisturising Bathing Bar for babies. It contains no sulphates, parabens, EDTA, artificial colors, or fragrances. Instead, it is made using oats, goat milk, shea butter, coconut, and lavender oil.

This soap is suitable for men and women of all skin types, though a patch test is recommended. Unlike many commercial baby soaps that contain harmful ingredients like mineral oil and EDTA, this product is a gentle and safe choice.

Conclusion

Taking care of your gut is essential for overall health and well-being. Including these five amazing foods—curd, oats, ginger, grapes, and fennel seeds—in your daily diet can transform your digestive health. They are natural, easily available, and supported by both Ayurveda and modern scientific research.

Adopting these simple dietary habits will help restore the balance of good bacteria in your gut, alleviate common digestive issues like gas, acidity, constipation, and IBS, and enhance your immunity and energy levels.

Remember, a happy gut means a happy you!

FAQs About Gut Health and These Foods

1. Why is gut health important?
   Gut health affects digestion, nutrient absorption, immunity, skin health, and even mental well-being.
2. What causes imbalance in gut bacteria?
   Poor food choices, stress, antibiotics, and lifestyle factors can reduce good bacteria and increase bad bacteria.
3. How do probiotics help?
   Probiotics introduce live good bacteria that restore balance and improve digestion and immunity.
4. Why are dietary fibers important for gut health?
   Fibers feed the good bacteria, helping them multiply and maintain a healthy gut environment.
5. Can these foods replace medical treatment for gut issues?
   While these foods support gut health, serious digestive problems should be diagnosed and treated by healthcare professionals.
6. Is it better to eat home-made curd or packaged curd?
   Home-made curd generally has more probiotics and is preferred over packaged varieties.
7. How often should I consume fennel seeds?
   Chewing 1 teaspoon of fennel seeds after each meal can significantly improve digestion and reduce bloating.