Daily diet tips: Keep your gut healthy, improve digestion with these smart food choices
Gut healthy foods to eat daily: Food doesn’t just feed you, it also feeds your gut microbiome. The nutrients you eat influence gut bacteria, metabolites, immunity, and digestive health, with potential impact on IBD and your complete wellness.
Healthy diet What you eat sustains your body and also nourishes the bacteria in your gut microbiome. As per a study in the National Institutes of Health (NIH) macronutrients and fibre influence which microbes thrive, what metabolites are produced, and how your gut lining and immune cells respond. With growing interest in using diet to support gut health and prevent disease, understanding the food–microbiome connection is important (Image: Canva)
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Increase fibre Eating more fibre is one of the simplest ways to keep your gut bacteria healthy. Fibre moves undigested into your colon, feeding good bacteria. In turn, they produce helpful compounds like short-chain fatty acids (SCFAs) that reduce gut inflammation and strengthen your gut wall. Add oats, lentils, apples, chia seeds, broccoli, and carrots into your daily meals to help grow a diverse microbiome (Image: Canva)
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Balance fats The fats you eat directly affect your gut microbes. When you eat fats, your body releases bile acids to digest them, but some fats reach the colon and feed specific bacteria. Too much saturated or fried food can increase harmful by-products. Swap butter and processed oils for olive oil, avocado, flaxseeds, walnuts, and fatty fish like salmon to help promote healthier gut bacteria (Image: Canva)
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Combine proteins Not all protein you eat gets fully absorbed. Leftover proteins in your colon feed certain bacteria that create both helpful and harmful compounds. Too much red or processed meat can lead to gut irritation. Balance your protein intake by including lentils, tofu, cottage cheese, and lean chicken. Always pair proteins with fibre-rich vegetables like spinach, beans, or quinoa to promote a healthier gut environment (Image: Canva)
Add antioxidants Eating too much fat and protein can lead to the growth of bacteria that produce harmful toxins. These toxins may weaken your gut wall. Combat this by including antioxidant-rich foods like berries, pomegranates, dark chocolate, green tea, and colourful vegetables like bell peppers and spinach. These foods help control inflammation and support a balanced gut microbiome that protects your digestive system (Image: Canva)
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Diversify your diet A varied diet feeds a wider range of gut bacteria. The more diverse your diet, the more resilient your gut becomes. Aim for different plant-based foods, wholegrains, legumes like chickpeas and kidney beans, and fermented foods like kefir, yoghurt, kimchi, and sauerkraut. Eating at least 30 different plant foods a week can help increase your gut bacteria diversity and improve digestive health (Image: Canva)
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Protect barrier Some gut bacteria help thicken the protective mucus lining in your gut, shielding it from harmful substances. These bacteria thrive on foods like oats, bananas, sweet potatoes, and cooked then cooled rice or potatoes (which contain resistant starch). These foods encourage the growth of bacteria that produce butyrate, a vital compound that nourishes gut cells and helps reduce inflammation in the digestive tract (Image: Canva)
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Support immunity Your gut microbes are in constant contact with your immune system. Their by-products, like SCFAs, help regulate immune responses and promote tolerance to harmless substances. Include immune-supporting foods like garlic, onions, asparagus, leeks, and fermented foods like miso and yoghurt. These encourage the growth of bacteria that work closely with immune cells to keep gut inflammation in check (Image: Canva)
Prevent dysbiosis Dysbiosis happens when there’s too little bacterial diversity and too many harmful microbes. This imbalance is often linked to eating too many processed foods, excess sugar, and low-fibre diets. To help prevent this, eat more seasonal fruits, leafy greens like spinach, lentils, beans, and wholegrains like brown rice or oats. These simple choices support a balanced and resilient gut ecosystem (Image: Canva)
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Watch metabolites Your diet directly affects the chemicals produced in your gut. Too much protein, fat, or sugar can lead to the build-up of harmful gut by-products. Stay aware of how your gut feels, notice any bloating, cramps, or irregular digestion. Eating balanced meals with vegetables, wholegrains, and lean protein can help. If problems persist, consult a dietitian for personalised nutrition advice (Image: Canva)
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Consider therapy For people with gut issues like IBD, some diets target the microbiome directly. Approaches like the Specific Carbohydrate Diet or low-FODMAP diets reduce harmful bacteria and support gut health. Including foods like homemade broths, well-cooked vegetables, and ripe bananas can be helpful under professional guidance. Always work with your doctor or dietitian before starting any therapeutic diet (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
