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By combining fermented foods, prebiotic-rich staples, and gut-friendly spices, you can naturally improve digestion, support immunity, and maintain a healthy microbiome.
Dals are excellent sources of prebiotics because they contain resistant starch and soluble fiber. (AI Generated)
Gut health is no longer just a wellness trend , it is a cornerstone of overall health. The balance of microorganisms in your gastrointestinal tract, collectively known as the gut microbiome, plays a pivotal role in digestion, immunity and even mental well-being. Disruptions in this delicate ecosystem can contribute to bloating, digestive disorders, fatigue and mood imbalances. So how can you naturally nurture a healthy gut microbiome?
According to Dr. Arpit Bansal, a laparoscopic surgeon and oncologist at Jeevan Jyoti Hospital, Prayagraj, adopting a gut-friendly diet is the first step toward improving digestive health and overall wellness. In an interview with Hindustan Times, he emphasised, “A healthy gut isn’t built by fancy powders — it’s trained daily by simple, living foods that feed good microbes, strengthen the intestinal barrier and reduce inflammation through short-chain fatty acids (SCFAs).”
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Fermented Foods: The Backbone of a Healthy Microbiome
Dahi and Chaas (Curd and Buttermilk)
Traditional ferments like curd and buttermilk are rich in live cultures such as lactobacillus, which help improve lactose digestion and reinforce the gut lining. Dr. Bansal said, “Rich in live cultures like lactobacillus, these traditional ferments improve lactose digestion, reinforce the gut lining and balance immunity. Always try to go for plain, unsweetened versions.” Including these staples daily can strengthen immunity and support balanced microbial growth.
Idli and Dosa Batter (Fermented Rice and Lentils)
The fermentation process in idli and dosa batter pre-digests carbohydrates and proteins while increasing mineral absorption. Dr. Bansal notes that “Fermentation pre-digests carbs and proteins, improves mineral absorption, and seeds the gut with beneficial lactic acid bacteria. The microbial metabolites remain active even after you steam them.” These dishes are not only easy to digest but also help maintain a robust gut microbiome.
Prebiotic Powerhouses: Feed Your Good Bacteria
Dal and Legumes (Moong, Masoor, Rajma, Chana)
Dals are excellent sources of prebiotics because they contain resistant starch and soluble fiber. They help nourish butyrate-producing bacteria, molecules crucial for soothing gut inflammation. Dr. Bansal explains, “Dals are prebiotics full of resistant starch and soluble fibre. They feed butyrate-producing bacteria, the major molecule that soothes inflammation and fortifies gut walls.”
Cooked-Then-Cooled Rice (Curd Rice, Poha)
Cooling cooked rice transforms its starch into resistant starch, which is fermented by gut bacteria into SCFAs. Dr. Bansal adds, “When rice cools, its starch crystallises into ‘resistant starch’, which microbes ferment to SCFAs. This reduces gut pH, regulates sugar peaks and minimises inflammation.” This makes it an excellent addition to meals for lasting digestive health.
Raw Banana (Kaccha Kela)
Green bananas are rich in resistant starch and pectin, feeding beneficial microbes especially after gut disturbances or antibiotic use. Dr. Bansal mentions, “Green bananas contain a wealth of resistant starch and pectin — wonderful for feeding up helpful species, particularly after antibiotic treatment or gut upset.”
Nutrient-Dense Grains and Spices
Millets (Ragi, Jowar, Bajra)
Millets provide fiber and polyphenols that act as ‘microbe trainers’, enhancing both metabolic health and microbial diversity. According to Dr. Bansal, “Apart from fibre, their polyphenols behave as ‘microbe trainers’, enhancing metabolic indicators and microbial diversity. They take time to digest, maintaining gut and glucose stability.”
Turmeric (Haldi)
Curcumin in turmeric directly influences gut bacteria, reducing inflammation and oxidative stress. Dr. Bansal explains, “Curcumin directly affects the microbiome, decreasing inflammation and oxidative stress while increasing microbial diversity. When taken with black pepper, it becomes more absorbable.”
Onion and Garlic
Both onion and garlic are rich in inulin and fructooligosaccharides, functioning as natural prebiotics. Dr. Bansal says, “Rich in inulin and fructooligosaccharides, they function as natural prebiotics that specifically support lactobacillus and bifidobacteria, two important factors in gut balance and general metabolic health.”
Fenugreek (Methi)
Fenugreek seeds and greens contain soluble fiber that nourishes gut bacteria while regulating sugar absorption. Dr. Bansal notes, “The soluble fibre galactomannan in methi seeds slows down the absorption of sugars and provides nourishment for gut microorganisms. Methi seeds can be soaked or the greens can be sautéed to increase their prebiotic activity and ease the digestive tract.”
Fermented Elixirs: Boost Microbial Diversity Naturally
Kanji (Black Carrot Ferment)
Kanji, a traditional Indian fermented drink, is rich in lactic acid bacteria. Dr. Bansal calls it “A seasonal probiotic elixir, kanji teems with natural lactic acid bacteria that helps in digestion and builds resilience. It’s India’s age-old answer to kombucha.” Including this in your diet introduces diverse microbes to your gut.
How to Incorporate These Foods Daily?
Dr. Bansal advises a simple daily approach: “Anchor one fermented food (dahi, idli, or kanji) and one resistant starch source (dal, cooled rice, or raw banana) in every meal. Season liberally with haldi, garlic, and methi — and let your microbes do the rest.”
By combining fermented foods, prebiotic-rich staples, and gut-friendly spices, you can naturally improve digestion, support immunity, and maintain a healthy microbiome.
About the Author
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha…Read More
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha… Read More
September 13, 2025, 09:32 IST
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