“Gut health” is a trendy buzz word among health and wellness enthusiasts, and there’s a reason for it. Your gut health is the key to everything, from tackling obesity to overcoming anxiety and boosting immunity. Fiber and fermented foods are the microbiome’s dream team. In a 2024 article published by Harvard Health, one of the most powerful things you can do for your body and brain is surprisingly simple: eat more vegetables. That’s because a healthy, fiber-packed, plant-rich diet feeds the trillions of microbes in your gut, collectively known as the microbiome, which in turn help regulate everything from weight and immunity to inflammation and even mood.
Forget the trendy and buzzy wellness trends you find yourself scrolling through on Instagram. If you want to live longer and feel better, start with your plate. Let’s break it down.
Want to live longer? Harvard says eat more veggies for your gut health
1. Here’s what you need to know about fibre
Call it the unglamorous hero of nutrition. Fiber isn’t trendy, it doesn’t get Instagram shout-outs, and you’ll never see it headlining a juice cleanse. Yet this indigestible plant material quietly runs the body’s maintenance crew: sweeping out cholesterol, stabilising blood sugar, keeping bowels on schedule, and more importantly, flipping the “I’m full” switch before the dessert menu lands.
There are two kinds. Soluble fiber – think oats, beans, apples – dissolves into a gel that traps LDL cholesterol and slows the sugar rush. Insoluble fiber (whole-grain crusts, carrot sticks, nut skins) acts like dietary gravel, adding heft so waste moves briskly through your gut. You need both, every single day. Harvard recommends 14 grams of fiber per 1,000 calories consumed, adjusted based on your activity level.
High-fiber foods to include in your diet:
According to the Dietary Guidelines issued by the National Institute of Nutrition, Indian Council of Medical Research (ICMR), dietary fiber, particularly from green leafy vegetables, can stimulate bowel movements and may cause loose stools in infants if consumed in excess. Fruits and vegetables not only supply essential fiber but are also rich in phytonutrients, both of which play a critical role in overall health and disease prevention. Staple foods such as cereals and pulses, including wheat, jowar, bajra, ragi, maize, legumes, dals, and fenugreek seeds, are also excellent sources of dietary fiber and should form a regular part of a balanced diet.
2. Everything you need to know about fermented foods
Fermented foods are an ancient solution to gut chaos. From kimchi to kefir, these tangy, pungent staples are teeming with live bacteria (aka probiotics) that can help rebalance your microbiome, support digestion, and even dial down inflammation. Fermentation is a natural preservation process where sugars and starches are broken down by bacteria or yeast. The result of this is that foods that are not only more digestible, but also rich in flavor and gut-friendly microbes. Think of them as tiny health workers showing up for your digestive system.
If you’re wondering how often you should include it in your diet, Harvard says there’s no official daily dose for probiotics, but the general rule is simple: eat fermented foods regularly and often. Aim to include small amounts daily.
Fermented foods to include in your diet:
Fermented foods come in a variety of tastes and textures, thanks to the specific bacteria involved in the process, either naturally occurring or intentionally added. According to Harvard, yogurt is the poster child (look for “live and active cultures” on the label), but if dairy isn’t your thing, there’s a whole world beyond it: kimchi, sauerkraut, kombucha, pickles, and more. Indian staples like idli and dosa also fall into this category.
Probiotics are also sold as supplements, often marketed as cure-alls for gut health. But unlike food, these pills aren’t regulated, so what’s on the label isn’t always what’s in the bottle, and benefits aren’t guaranteed, as Harvard points out. Whole, fermented foods remain the safer, tastier bet.