I always recommend fermented foods and a high fiber diet for gut health. There are many hormones that are made in the gut including serotonin which 95% is made in the GI tract. Serotonin is our “Feel good” hormone. I always suggest for my patients to eat 1-2 servings of fermented foods daily and a minimum of 30G of fiber per day. Avocados are a great source of fiber!
One key recommendation I often give to clients in India looking to improve their gut health through diet is to incorporate more traditional, fiber-rich foods like dal, whole grains, and seasonal vegetables into their daily meals. Indian cuisine naturally includes a variety of plant-based dishes that are excellent for gut health. For example, dal (lentils) is a staple in Indian households and is packed with both soluble and insoluble fiber. Soluble fiber aids in feeding the beneficial bacteria in the gut, promoting a healthy microbiome, while insoluble fiber helps in digestion and regular bowel movements. I recommend including different types of dals, such as moong dal, toor dal, and masoor dal, to ensure a variety of nutrients and fibers. Additionally, fermented foods like curd (yogurt), idli, dosa, and chaas (buttermilk) are essential components of the Indian diet that contribute probiotics, which are beneficial bacteria, to the gut. These foods help maintain a balanced gut microbiome and improve digestion. For instance, starting the day with a small bowl of homemade curd or having chaas with lunch can introduce beneficial bacteria that support gut health. Whole grains such as jowar, bajra, ragi, and brown rice should replace refined grains in the diet. These fiber-rich grains contain essential vitamins and minerals that support overall health. Including various grains in rotis or as part of a khichdi can improve gut health. Another important recommendation is to incorporate a diverse range of vegetables into meals. Seasonal vegetables like spinach, methi (fenugreek), carrots, and beets provide different types of fibers and phytonutrients that support gut health. Regularly consuming various vegetables, whether in sabzis, soups, or salads, ensures a rich fiber intake and essential nutrients. Finally, I advise clients to drink plenty of water, especially in conjunction with a high-fiber diet, to help the fiber move through the digestive system effectively. Herbal teas like ginger or mint tea can also soothe the digestive tract and promote gut health. In summary, by adopting traditional Indian dietary practices that include a variety of dals, whole grains, fermented foods, and seasonal vegetables, clients can naturally improve their gut health while enjoying the flavors of Indian cuisine.
Co-Founder, Former Personal Trainer & Bodybuilder at Ready4 Health
Answered 2 years ago
I recommend incorporating more fiber-rich foods into their diet, such as whole grains, fruits, and vegetables. Fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy digestive system. Adding foods like oats, apples, and leafy greens can help enhance gut health and improve overall digestion. This simple dietary adjustment supports a balanced microbiome and contributes to better overall health and well-being.
Fermented foods like kimchi, pickles, and sauerkraut are beneficial because they provide probiotics without the potential inflammatory effects of dairy.
As Chief Science Officer at GenCanna, I often recommend fermented foods and drinks to improve gut health for my clients. Adding probiotic-rich foods introduces good bacteria to the gut microbiome, which can help reduce inflammation and improve digestion. For example, one client who struggled with irritable bowel syndrome found relief after adding kefir, kimchi, and kombucha to her diet. Prebiotic fiber feeds the good bacteria in the gut, so I suggest leafy greens, avocados, and starchy veggies like sweet potatoes. Another client improved his gut health by eating avocado toast for breakfast and veggie-packed salads for lunch. Bone broth provides collagen, amino acids, and minerals that repair the gut lining. One client saw a reduction in digestive problems after drinking a cup of bone broth daily. Limiting sugar, processed grains, and artificial additives reduces gut inflammation and supports microbial balance. For most clients, this means focusing on whole foods, quality proteins, and complex carbohydrates in place of junk food.
I recommend clients improve gut health by incorporating a diverse range of whole foods, particularly fiber-rich fruits, vegetables, and fermented products. A varied diet supports a healthier gut microbiome, promoting beneficial bacteria and reducing chronic disease risks. Foods high in fiber serve as prebiotics, while fermented items offer probiotics, enhancing overall gut diversity and health.
I recommend increasing fiber intake through whole foods like vegetables, fruits, and whole grains while incorporating fermented foods like yogurt or kimchi to support gut health.