From yoghurt to turmeric, lentils and more, include these 7 Indian foods in your diet for a healthy gut

Health benefits of yoghurt: A staple in Indian households, yoghurt is a probiotic-rich food brimming with beneficial bacteria (Image: Canva)

A healthy gut is the cornerstone of a smooth digestion process and overall well-being. Indian cuisine boasts an array of flavoursome dishes that not only tantalise the taste buds but also promote a healthy gut. From the vibrant spices to the diverse range of fermented ingredients, Indian food offers a treasure trove of options packed with probiotics, fibre, and anti-inflammatory properties essential for gut health.

1. Yoghurt (Dahi):

Yoghurt, a staple in Indian households, is a probiotic-rich food brimming with beneficial bacteria. Its consumption aids in maintaining a balanced gut microbiome, improving digestion, and bolstering the immune system. Enjoy it as raita, lassi, or simply as a side dish.

2. Lentils (Dal):

An integral part of Indian meals, lentils are an excellent source of prebiotic fibre, nurturing the growth of beneficial gut bacteria. Rich in protein and fibre, dals aid in digestion and provide a steady release of energy, supporting gut health.

3. Fermented Foods:

Incorporating fermented delights like idlis, dosas, and pickles into the diet introduces probiotics that foster a healthy gut flora. Fermentation enhances nutrient absorption, aids digestion, and promotes a favourable gut environment.

4. Turmeric (Haldi):

The golden spice, turmeric, contains curcumin, renowned for its anti-inflammatory properties. Adding turmeric to Indian dishes not only imparts a distinctive flavour but also supports gut health by reducing inflammation.

5. Whole grains:

Indian cuisine embraces whole grains like brown rice, quinoa, and millets, abundant in fibre that supports regular bowel movements and fosters a diverse gut microbiota. Substitute refined grains with whole grains like brown rice or quinoa in your meals.

6. Cumin seeds (Jeera):

Cumin seeds, a staple spice in local dishes, boast not only a rich, earthy flavour but also digestive benefits. Jeera aids in stimulating the secretion of digestive enzymes, easing bloating, and reducing gas. Incorporating jeera into curries, soups, or tempering for dishes like dal can enhance both taste and gut health.

7. Carom Seeds (Ajwain):

Ajwain, another aromatic spice, contains thymol, known for its anti-inflammatory and antibacterial properties. This makes ajwain effective in alleviating indigestion, reducing acidity, and aiding in relieving stomach discomfort. Carom seeds can be used in tempering for lentils, added to bread, or consumed in infused water for their digestive benefits.

How these Indian foods items benefit your gut

Gut microbiota balance: Probiotic-rich foods like yoghurt and fermented items help maintain a healthy balance of gut bacteria, essential for proper digestion and overall health.

Digestive support: The fibre content in lentils and whole grains promotes regular bowel movements, prevents constipation, and fosters a healthy gut environment.

Anti-inflammatory effects: Spices like turmeric, cumin, and carom seeds possess anti-inflammatory properties, reducing gut inflammation and potentially alleviating digestive discomfort.

Nutrient absorption: Fermented foods aid in better nutrient absorption, ensuring that the body efficiently utilises the nutrients from the food consumed.