Keep your gut healthy with these in your daily diet: Eat garlic, banana, flaxseeds and more
Is your gut healthy? Your gut plays a key role in digestion, nutrient absorption, and immunity. The microbiome, home to billions of bacteria, helps reduce inflammation and prevent disease. Here are some gut-friendly foods that can improve your health and well-being.
A healthy gut plays a crucial role in supporting essential bodily functions, including digestion, nutrient absorption, and immune system regulation. Research suggests that a significant portion of the immune system is housed within the gut lining, highlighting its critical role as a protective barrier against harmful pathogens, toxins, and infections
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Central to gut health is the microbiome, a diverse ecosystem of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, says Simrat Kathuria, CEO and Head Dietitian at The Diet Xperts. “Beneficial bacteria in the microbiome help break down complex food molecules into absorbable nutrients, produce essential vitamins like B12 and K2, and regulate the immune system by balancing inflammatory responses. This balance is important for disease prevention and complete body function.” (Image: Canva)
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An imbalanced gut microbiome, known as dysbiosis, can lead to several health issues, including poor digestion, bloating, weakened immunity, and even systemic problems like chronic inflammation, obesity, and mental health disorders such as anxiety and depression, she adds. According to Kathuria, adding gut-friendly foods in the diet is one of the most effective ways to maintain or restore gut health. “A balanced, gut-friendly improves digestion and also strengthens the immune system by improving the gut’s ability to protect against harmful invaders,” she says and suggests some foods: ( Image: Canva)
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Yoghurt: It is rich in probiotics like Lactobacillus and Bifidob acterium, which help restore and maintain a healthy gut microbiome. These probiotics reduce symptoms of irritable bowel syndrome (IBS), antibiotic-induced diarrhea, and inflammatory bowel diseases such as Crohn’s disease. To maximise benefits, choose unsweetened, natural yoghurt (Image: Canva)
Blueberries: They are packed with antioxidants, fibre, and polyphenols that improve gut bacteria diversity. These compounds act as prebiotics, feeding beneficial gut bacteria and reducing inflammation. Additionally, blueberries help prevent leaky gut syndrome. Adding them to smoothies or oatmeal is a delicious way to add them to your diet (Image: Canva)
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Flaxseeds: They are an excellent source of omega-3 fatty acids and soluble fibre, which promote regular bowel movements and soothe gut inflammation. Their mucilage, a gel-like fibre, coats the gut lining, offering protection and easing constipation. Ground flaxseeds are easier to digest and can be added to cereals or smoothies (Image: Canva)
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Pumpkin seeds: These seeds are rich in magnesium, which supports smooth muscle function in the digestive tract, and zinc, which strengthens the gut lining. These seeds also help reduce intestinal inflammation and may lower the risk of gastrointestinal infections by boosting immune health. Roasted pumpkin seeds make for a healthy and crunchy snack (Image: Canva)
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Garlic: It contains inulin, a type of prebiotic fiber that feeds beneficial gut bacteria. It promotes the growth of bacteria like Bifidobacteria and inhibits harmful strains such as H. pylori, which can cause ulcers and gastritis. Additionally, its antimicrobial properties protect the gut. For maximum benefits, consume garlic raw or lightly cooked.
Onions: These are an excellent source of prebiotics like fructooligosaccharides (FOS) and dietary fiber, both of which nourish good gut bacteria. They improve gut bacteria diversity, reduce inflammation, and lower the risk of colon cancer. Adding onions to soups, salads, or stir-fries is an easy way to enjoy their benefits (Image: Canva)
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Bananas: They provide resistant starch, a prebiotic that supports gut bacteria growth, and help maintain the gut's pH balance. They are particularly effective in easing digestive issues such as bloating, constipation, and diarrhea. Slightly green bananas are especially rich in prebiotics, making them a great choice for gut health (Image: Canva)
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Almonds: They are packed with fibre, healthy fats, and polyphenols that promote the growth of beneficial gut bacteria. They improve gut barrier function, preventing leaky gut syndrome, and support the production of short-chain fatty acids, which reduce inflammation. A handful of raw, unsalted almonds is a healthy and easy snack (Image: Canva)
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Chia seeds: These are loaded with soluble fibre, which slows digestion and nourishes gut bacteria. When mixed with liquid, they form a gel-like consistency that soothes the gut lining and promotes regular bowel movements. This makes them particularly effective for managing constipation and IBS symptoms. Soaking chia seeds in water or milk before consumption increases their digestibility (Image: Canva)
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Ginger: It contains gingerols and shogaols, which promote efficient digestion by speeding up stomach emptying and reducing gut inflammation. It is effective in reducing nausea, bloating, and gas, and its anti-inflammatory properties protect the gut lining. Fresh ginger can be added to teas, soups, or smoothies for maximum benefit. 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 (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.
