Just like Rome wasn’t built in a day, gut health — which is affected by what you eat and how the body absorbs it — takes time to develop. While good diet and lifestyle changes are primary requirements, nutritionist Khyati Rupani shared five things that are a must for your gut. “If you have bad gut health, this is what you need to add,” Rupani claimed.
*Chaas or buttermilk. Every day, for 10 days.
*Start your dinner with a vegetable every single day. Then have salad and sauteed vegetables.
*Try eating probiotics like idli, curd rice, or dhokla twice a week.
*Drink fenugreek, turmeric and pepper powder tea every morning
*Have amla every day during winter. It balances pre- and probiotics and immunity, and it has vitamin C.
Do you include probiotics? (Source: Getty Images/Thinkstock)
Are these tips helpful?
Kanikka Malhotra, consultant dietician and diabetes educator, noted that while these tips for better gut health seem broadly beneficial, they require individualisation for optimal results.
Here’s a scientific breakdown:
Chaas (buttermilk) after lunch
Rich in probiotics, chaas can aid digestion and support gut flora. “However, individuals with lactose intolerance or irritable bowel syndrome (IBS) may experience discomfort due to its dairy content.
Starting meals with a sabzi or curry
Eating vegetables first provides fibre and essential nutrients, potentially improving satiety and glycemic response. Yet, for people with inflammatory bowel disease (IBD), certain high-fibre vegetables might trigger symptoms, said Malhotra.
Incorporating probiotics twice a week
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Fermented foods are excellent for maintaining gut microbiota. “However, those with small intestinal bacterial overgrowth (SIBO) or sensitivities to fermented foods should approach this cautiously,” said Malhotra.
Drinking methi-haldi tea every morning
Fenugreek (methi) and turmeric (haldi) are known for their anti-inflammatory and gut-soothing properties. Nonetheless, excessive intake may cause gastrointestinal distress in sensitive individuals.
Eating one amla daily
Amla is a powerhouse of vitamin C and antioxidants, supporting digestion and immunity. “For some, its acidic nature might irritate pre-existing gut conditions,” said Malhotra.
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These general tips can support gut health for many but might not suit individuals with conditions like IBD, IBS, or SIBO. Personalised dietary advice is crucial; consulting a qualified professional is always recommended before making significant dietary changes.
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.
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