Imagine your gut as a bustling city, with trillions of tiny workers—bacteria, fungi, and other microbes—working around the clock to keep things running smoothly. When everything is in balance, you feel great, your digestion is on point, your energy levels are high, and even your mood gets a boost.
Gut health isn’t just about avoiding bloating or stomach aches; it’s the foundation of your overall well-being. A healthy gut helps absorb nutrients efficiently, supports your immune system, and even influences mental health. Ever had a “gut feeling” about something? That’s because your gut and brain are closely connected!
But when things go out of sync? That’s when trouble starts. What you eat, how much stress you carry, and even how well you sleep all affect your gut microbiome.
So, taking care of your gut is a lifelong investment in feeling your best. When your gut is happy, the rest of your body follows suit!
It’s a different world altogether inside your gut
“There are trillions of microbes in the gut—our gut microbiome— which help us digest the food, produce vitamins, and boost immunity. Our traditional foods, rich in dal, roti, sabzi, and fermented foods like dahi, provide these beneficial bacteria with the nutrients they need to thrive. They break down dietary fiber, releasing short-chain fatty acids that strengthen the intestinal lining, reduce inflammation, and protect us against harmful germs,” says Dr. Hardik Shah, Senior Consultant, Nanavati Max Institute of Gastroenterology, Hepatology & Therapeutic Endoscopy, Nanavati Max Hospital, Mumbai.
Gut microbiome plays an interesting role
According to Dr. Rajiv Dang, Senior Director and HOD – Internal Medicine and Medical Director, Max Hospital, Gurgaon, “the gut microbiome is very important as it performs lot of very important and interesting functions like fermentation of food, protection against pathogens, stimulating immune response, and vitamin production. The normal gut microbiota imparts specific function in host nutrient metabolism, xenobiotic and drug metabolism, maintenance of structural integrity of the gut mucosal barrier, immunomodulation, and protection against pathogens. Several factors play a role in shaping the normal gut microbiota.”
“The gut microbiome also plays a role in overall health by affecting metabolism, weight control, blood sugar levels, and cholesterol, and has the potential to lower the risk of obesity, diabetes, and heart disease. New research indicates a link between gut health and mental health, with gut bacteria influencing mood, anxiety, and neurological disorders. A healthy gut microbiome helps prevent disease, lowering the risk of inflammatory bowel disease, certain cancers, and autoimmune diseases, and also affects brain function via the gut-brain axis. Gut bacteria also produce essential vitamins such as B1, B9, B12, and K and also help metabolize bile so that the liver can efficiently recycle bile acids,” Dr.Vishal Khurana, Director-Gastroenterology, Metro Hospital Faridabad.
A disturbed gut microbiota, or dysbiosis
Dr Dang explains this has been linked to a wide range of diseases, including obesity, diabetes, inflammatory bowel disease (IBD), certain cancers, and even neurological and mental health conditions
“Antibiotic use or poor diet can upset this microbial balance, leading to indigestion and weaker defenses. Maintaining a healthy gut through a varied diet, probiotics, and mindful antibiotic use is crucial to overall well-being. Caring for your gut microbiome is a simple yet powerful way to nurture long-term health and immunity,” says Dr Shah.
“For improving gut health in a natural manner, follow a high-fiber diet of whole grains, vegetables, and fruits. Include probiotic foods like kimchi and yogurt, as well as prebiotic foods like garlic and bananas. Don’t over-consume sugar and processed foods, drink plenty of water, exercise daily, and reduce stress via meditation or yoga. Proper sleep also maintains the balance of the gut, while restriction of unnecessary antibiotics maintains good bacteria,” suggests Dr. Kapil Dev Jamwal, Clinical Director – Department of Gastroenterology and Hepatology, Marengo Asia Hospitals, Gurugram.
Eat your way to a happy gut
A healthy gut doesn’t just mean good digestion—it also impacts your immunity, mood, and overall well-being. Thankfully, Indian cuisine is packed with ingredients that naturally support gut health.
Curd or dahi, the ultimate probiotic
Curd is one of the best natural probiotics, loaded with good bacteria that help maintain gut flora. Having a bowl of fresh homemade dahi daily can do wonders for digestion, prevent acidity, and boost immunity. If plain curd isn’t your thing, try chaas (buttermilk) or lassi, both excellent for keeping your gut cool and balanced.
Fibre rich veggies are nature’s own gut cleansers
A high-fiber diet is key to a healthy gut, and luckily, Indian food has plenty of options. Bananas, papaya, guava, apples, and pomegranates are excellent choices. Vegetables like spinach, carrots, beets, and bottle gourd (lauki) help in smooth digestion and keep constipation away. Adding a variety of colors to your plate ensures a happy gut.
Adopt whole grains, ditch the refined ones
White rice and maida-laden foods may be delicious, but they are not good for your digestive system. Choose fiber-filled whole grains like brown rice, millets (bajra, jowar, ragi), whole wheat roti, and oats. These help maintain smooth digestion, avoid acidity, and stimulate good gut bacteria.
Lentils and legumes are the powerhouse of prebiotics
Dal-chawal fans, rejoice! Lentils such as moong dal, masoor dal, and whole legumes such as rajma, chana, and chickpeas are full of fiber and prebiotics, which are the food for good bacteria in your gut. Just don’t forget to soak them well and cook well to prevent bloating.
Eat natural digestives, garlic and ginger
Ginger and garlic are natural digestive aids, helping to reduce bloating and inflammation. Add ginger to your morning chai, chew on a small piece before meals, or mix it in sabzis for easy digestion. Garlic, whether raw or cooked, is great for gut health, immunity, and even heart health.
Don’t forget the good fat, ghee
Forget those myths—ghee isn’t your enemy! In moderation, pure desi ghee (especially homemade) is great for digestion, reducing gut inflammation, and keeping your intestines strong. A spoonful of ghee with warm rice or roti can work wonders.
Tiny and mighty nuts and seeds!
Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are rich in fiber and healthy fats, keeping digestion smooth. Soaking almonds overnight makes them easier on the gut, and adding seeds to your smoothie or roti dough is an easy way to boost gut health.
Your gut is like a garden—it thrives when you nourish it with the right foods. Listen to your gut and treat it well—it’ll thank you with better energy, immunity, and a happy mood!