Having a mix of seasonal fruits, mixed vegetables, lentils and whole grains help feed different microbes. (Picture Credit: Pexels)
The start of a new year often arrives with dramatic promises; detox plans, extreme diets and expensive supplements. But when it comes to the gut microbiome, consistency, and not harsh diets or detoxes, is the king.
The gut microbiome is highly malleable, says Dr Debojyoti Dhar, Co-founder and Director Leucine Rich Bio (BugSpeaks). “But consistency is the real driver of change. Small, repeatable habits done daily have far greater impact than occasional extremes.” As we say good-bye to 2025 and step into 2026, the smartest approach is not reinvention, but refinement, building on familiar Indian routines rather than abandoning them.
India’s traditional food culture already supports microbial diversity, from fermented foods to fibre-rich meals and spice-laden cooking. Says Dr Dhar, “Most of what supports gut health is already present in our kitchens. The challenge is making these practices routine, not optional.” When habits align with daily life, the microbiome responds steadily, improving digestion, immunity and even mood over time.
Dr Dhar shares tips on how to keep your gut healthy
Start the day gently
Begin mornings with warm water to stimulate digestion. Sip fluids through the day rather than gulping them all at once, supporting smoother gut motility.
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Feed microbes daily
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Include one fermented food such as curd, buttermilk, kanji or pickles. Add prebiotic foods like bananas, garlic, onions, oats and barley to nourish beneficial bacteria.
Variety in food matters
Aim for variety rather than perfection. “Targeting 20 to 25 different plant foods a week is realistic and powerful,” Dr Dhar explains. Seasonal fruits, mixed vegetables, lentils and whole grains each feed different microbes.
Choose whole over refined
Replace refined flour and polished rice with whole-grain alternatives where practical. Keep a small daily portion of nuts and seeds, almonds, walnuts, flaxseeds or pumpkin seeds, as a steady fibre and fat source.
Follow timing and routine
Eat your meals at the same time daily to align with the gut’s circadian rhythm. Finish eating your dinner at least two hours before bed time and avoid heavy, high-fat-late-night meals.
Include spices
They are good for your gut. Add turmeric, cumin, coriander, ginger and fennel to your foods. These traditional spices support digestion and offer anti-inflammatory benefits.
Move and rest well
Short walks after meals improve motility. Break long sitting periods with brief movement every 60–90 minutes. Equally important is sleep. “The microbiome is extremely sensitive to sleep disruption,” tells Dr Dhar.
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Reduce stress and excess
Manage stress with breathing, stretching or journaling. Limit added sugars during the week, keep alcohol moderate, and allow recovery days. Use antibiotics only when medically necessary.
FAQs on importance of keeping gut health in check:
Q. What is gut health?
Gut health refers to how well your digestive system works, including the balance of good bacteria in your intestines that help digest food and support overall health.
Q. Why is gut health important for the body?
A healthy gut helps with proper digestion, nutrient absorption, and supports the immune system. It also plays a role in energy levels, mood, and overall well-being.
Q. How does gut health affect immunity?
Most of the immune system is connected to the gut. When gut bacteria are balanced, they help protect the body from harmful germs and infections.
Q. What happens if gut health is poor?
Poor gut health can lead to problems like bloating, constipation, low energy, weakened immunity, and difficulty concentrating.
Q. How can I maintain good gut health?
Eating a balanced diet with fruits, vegetables, whole grains, and fermented foods, staying hydrated, managing stress, and getting enough sleep can help keep the gut healthy.
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.