Maintaining a healthy gut is crucial for overall well-being, and small dietary changes can make a big difference. Gastrointestinal (GI) surgeon and content creator Dr Karan Rajan recently shared his top four go-to foods for improving gut health, and the choices may surprise you.
“Four foods that can improve your gut health according to research… and the last two I eat every single day,” he mentions in the post.
The surgeon’s list includes kiwi, which he says works as well as prunes or psyllium husk, and coffee, highlighting that both instant and decaf varieties have similar benefits. He also recommends mixed nuts like almonds, walnuts, and pistachios, along with yoghurt that contains live active cultures. To learn more about how these foods benefit gut health, indianexpress.com asked an expert for insights.
Specific gut health benefits of kiwi, coffee, mixed nuts, and yoghurt
Dr Palleti Siva Karthik Reddy, consultant internal medicine at Koshys Hospitals Bengaluru states, “While kiwi, coffee, mixed nuts, and yoghurt are scientifically validated as gut-friendly foods, their benefits depend on portion control, regular consumption, and integration into a balanced diet.”
He elaborates on the gut health benefits of each
| Food | Benefits | Consumption Ratio | Other Considerations |
|---|---|---|---|
| Kiwi | Kiwi contains 2–3 grams of fibre per medium-sized fruit, which promotes regular bowel movements by softening stool and enhancing gut motility. The enzyme actinidin improves protein digestion, particularly in individuals with slower gastric emptying. | Studies suggest eating 2 kiwis daily for at least 4 weeks to see measurable improvements in bowel regularity and gut health (American Journal of Gastroenterology). | Consume kiwis whole (with or without the skin) to maximise fibre intake. Avoid overconsumption to prevent diarrhoea. |
| Coffee | Coffee (both caffeinated and decaffeinated) stimulates colonic activity, reducing transit time and preventing constipation. Its polyphenols act as prebiotics, enhancing beneficial bacteria such as Bifidobacterium. | 1–2 cups daily (240–360 ml) is sufficient to achieve gut health benefits without causing side effects like acid reflux or jitters. | Avoid adding excessive sugar or cream, which negates its prebiotic effects. Pair with food to reduce potential irritation to the stomach lining. |
| Mixed Nuts (Almonds, Walnuts, Pistachios) | These nuts provide 3–5 grams of fibre per 30 g serving, along with prebiotic compounds that feed beneficial gut bacteria. Walnuts are especially effective in increasing gut microbial diversity. | Stick to 1 small handful daily (30–40 g) to balance benefits with calorie control (Journal of Nutrition). | Soaking nuts before consumption may improve digestibility by reducing phytic acid, which can inhibit mineral absorption. Avoid salted or flavoured nuts to minimise sodium and sugar intake. |
| Yoghurt | Yoghurt with live active cultures supports gut microbiota by replenishing beneficial bacteria like Lactobacillus and Bifidobacterium. It also helps restore microbial balance after antibiotic use. | 150–200 g daily of unsweetened yoghurt is sufficient to provide probiotic benefits. | Look for labels specifying “live and active cultures.” Avoid yoghurts with added sugars or artificial flavours. |
Soaking nuts before consumption may improve digestibility by reducing phytic acid, which can inhibit mineral absorption. (Source: Freepik)
How can individuals incorporate these foods into their daily diets in practical and sustainable ways?
Dr Reddy suggests that kiwi, coffee, mixed nuts, and yoghurt are gut-friendly foods that, when consumed in balanced portions and integrated into a diverse diet, can significantly improve gut health over 4–6 weeks. Start your morning with 2 kiwis in a breakfast bowl or as a snack, pair coffee with nuts for energy or digestive support, and enjoy 30–40 g of mixed nuts as a snack or meal topping. Incorporate 150–200 g of yoghurt daily as a probiotic-rich option. Ensure adequate hydration (2–3 litres daily), diversify fibre sources with greens and fermented vegetables, and support gut health through regular exercise, stress management, and sufficient sleep.
“It’s important to avoid excessive intake and account for individual tolerances and dietary needs. These foods are powerful allies when paired with other lifestyle changes, creating a holistic approach to gut health,” he recommends.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.