Daijiworld Media Network – New Delhi

New Delhi, Sep 5: Maintaining a healthy gut starts with everyday food choices, and several commonly available foods may help support digestion and a balanced gut microbiome.

Board-certified gastroenterologist Dr Saurabh Sethi recently shared five foods he recommends for supporting gut health in an Instagram video. His list includes yoghurt, fermented foods, slightly green bananas, papaya and fibre-rich legumes.

Yoghurt, dahi and buttermilk are naturally fermented foods that contain beneficial bacteria and may support diversity in the gut microbiome. They may also help with common digestive complaints such as bloating and heartburn.

Fermented foods such as kimchi, sauerkraut, kanji and idli are another option. Fermentation partially breaks down starches, potentially improving the availability of certain nutrients while supporting beneficial gut bacteria.

Slightly green bananas contain resistant starch, which passes through digestion and serves as fuel for beneficial bacteria in the colon. This process can promote the production of short-chain fatty acids such as butyrate, which play an important role in colon health.

Papaya is also recommended because it contains papain, an enzyme that helps break down proteins. According to Dr Sethi, the fruit may support digestion and smoother bowel movements and can be useful for people dealing with constipation.

Fibre-rich legumes such as chickpeas, lentils and beans complete the list. Their fibre acts as a prebiotic, providing nourishment for beneficial bacteria that produce short-chain fatty acids and support the gut barrier.

Including a variety of fermented foods and fibre-rich plant foods as part of a balanced diet can help support overall digestive health.