Gut-friendly diet tips: Maintaining a healthy gut starts from everyday habits, like what you eat, how, and how much you eat, when you eat, and whether you are following a healthy routine. Here are some easy, effective tips by this renowned AIIMS doctor.
Symptoms of Poor Gut Health Your gut health is important. Your everyday routine, food habits and lifestyle decide how your gut feels. Always look out for signs to understand if your gut is struggling. According to the National Institutes of Health, some common symptoms of poor gut health include bloating, constipation, diarrhoea or gas (Images: Canva)
Causes of Bad Breath Alongside, unexpected food cravings, weight changes, low energy levels or struggle with sleep are also signs of unhealthy gut. Other warning signs include bad breath, heartburn and mood swings. If you notice these problems regularly it may mean an imbalance of gut microbes.
Signs of a Healthy Gut A healthy gut improves immunity, balances hormones, sharpens brain function, and even lifts mood. It’s not just about what you eat, it’s also about how you eat and keeping your body in a steady daily routine. However, taking care of your gut isn’t complicated. Sharing an Instagram post on gut health, gastroenterologist Dr Saurabh Sethi, an AIIMS doctor with additional training at Harvard and Stanford, suggests tips to care for your gut. Here are best no-fuss tips by Dr Sethi that will help you keep your gut healthy:
Health Benefits of Green Bananas Bananas, slightly green ones, are a gut win: They’re rich in resistant starch, a prebiotic that feeds your good gut bacteria without spiking your blood sugar. Overripe = mostly sugar.
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Health Benefits of Coffee Coffee can help your gut or hurt it: Coffee boosts motility and feeds beneficial microbes. However, too much (or on an empty stomach) can trigger reflux, anxiety, or loose stools.
Health Benefits of Spices Spices aren’t just about flavours. They are medicines too. Turmeric, ginger, and fennel, all help to reduce inflammation, support digestion, and protect your gut lining. Dr Sethi takes all 3, daily.
Health Benefits of Plain Yoghurt Choose plain yoghurt instead of sugary probiotic drink: Real fermented foods like plain yogurt, kefir, or sauerkraut offer diverse strains, without the added sugar that feeds bad bacteria.
Health Benefits of White Rice If you cool it first, white rice is good for your health. Cooled rice forms resistant starch, which acts like fiber and supports your microbiome. This so the reason why leftover rice is often easier to digest.
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Health Benefits of Berries Blueberries, raspberries, and pomegranate reduce oxidative stress and feed good bacteria. These are far better than most probiotic capsules.
Health Benefits of Chia and Basil Seeds They absorb water, form a gel in your gut, and support smooth digestion. These are great for regularity and feeding beneficial microbes.
Don’t Eat Too Fast How you eat matters as much as what you eat: Eating too fast, being stressed, or being distracted can blunt digestion, cause bloating, and mess with your gut-brain axis. Slow down.
Avoid Irregular Eating Irregular eating, sleeping, and bathroom habits throw off your microbiome. Your gut thrives on rhythm, not chaos. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
