When it comes to improving gut health, most people immediately think about foods they need to avoid. Cut down on sugar. Skip processed food. Avoid greasy meals. While reducing certain foods may help in some situations, what you add to your plate can be just as important. Your gut is home to trillions of microorganisms, including bacteria and other microbes, collectively known as the gut microbiome. These tiny residents interact with the food you eat and play an important role in maintaining the gut environment.
The good news is that supporting your gut does not necessarily require expensive supplements or exotic superfoods. Many everyday foods found in an Indian kitchen can contribute to a varied, fiber-rich diet that supports a healthy gut microbiome. Here are simple foods worth adding to your meals.
Curd
Curd is one of the easiest gut-friendly foods to include in an Indian diet. It can contain live microorganisms and is also a useful source of protein and calcium. Choose plain, unsweetened curd instead of flavored varieties that may contain added sugar. Enjoy it with lunch, turn it into a refreshing raita or have a small bowl alongside your regular meal.
Bananas
Bananas are convenient, affordable and packed with carbohydrates and fibre. Less-ripe bananas also contain resistant starch, a type of carbohydrate that is not completely digested in the small intestine and can be used by certain gut bacteria. Add sliced banana to your morning oats, eat one as a quick snack or blend it into a smoothie.
Oats
A bowl of oats can be a simple way to increase your daily fibre intake. Oats contain beta-glucan, a type of soluble fibre that can support digestive health. Some fibres are fermented by bacteria in the gut, producing compounds that help support the gut environment. For a more nutritious breakfast, combine oats with fruits, nuts and seeds.
Dal and Other Pulses
Dal is already a staple in many Indian homes, and for good reason. Lentils, chickpeas, kidney beans and other pulses provide both plant protein and dietary fibre. Their fiber reaches the colon, where it can be used by gut microorganisms. If you are increasing your intake of pulses, do so gradually and drink adequate water, especially if you are prone to bloating.
Fermented Foods
Traditional fermented foods can add variety to the diet. Foods such as fermented vegetables and preparations made from fermented batters, including idli and dosa, are popular examples. The microorganisms present can vary depending on the ingredients and method of preparation, but including a variety of traditionally prepared fermented foods can be part of a diverse eating pattern.
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