Food can be fuel and medicine. When it comes to gut health, what you eat has a significant impact on your gut health. Studies have consistently pointed out that ‘
You are what you eat’. According to Dr. Saurabh Sethi, a California-based gastroenterologist and liver specialist, trained at Harvard and Stanford, some everyday foods that we tend to overlook can promote gut health. Here is a list of foods shared by the gut doctor that can nurture the gut microbiome, reduce inflammation, and improve digestion. Let’s take a look.




Bananas are bae



Bananas are your gut’s best friend. According to Dr. Sethi, slightly green bananas are a gut-friendly choice. This fruit is rich in resistant starch , which acts as a prebiotic, feeding the beneficial gut bacteria without causing blood sugar spikes. However, he has cautioned about picking slightly green ones instead of overripe fruit, as the latter is ‘mostly sugar’.




Coffee calling



Coffee is good for both the gut and liver. This beverage can boost motility and feed the beneficial microbes. However, the gut doctor has warned about overconsumption. Too much coffee, especially on an empty stomach, can trigger reflux, anxiety, or cause loose stools. It’s best to stick to one or two cups daily, ideally with food, and also avoid added sugar, which takes away the benefits.




Spice it up


Ever heard of food acting as medicine? Well, this could be it. Spices like turmeric, ginger, and fennel are more than flavour enhancers. Dr. Sethi reveals that they reduce inflammation, support digestion, and strengthen the gut lining. However, keep in mind that moderation is key to reaping the benefits. “I take all 3 daily,” he said.




Yogurt for gut health


Yogurt is great for boosting gut health. Ditch the sugary probiotic drinks, and instead pick plain yogurt, kefir, or sauerkraut. These fermented foods can deliver diverse bacterial strains without added sugars that feed harmful bacteria. However, it is important to opt for unsweetened ones.




White rice is not the villain



People, these days, are terrified of white rice. Those on a weight loss journey, as well as those looking to boost their gut health, tend to keep their distance from white rice. However, Dr. Sethi assures that white rice is not the villain. But you will get the benefits only if you cool it first. “Cooled rice forms resistant starch, which acts like fiber and supports your microbiome. It's why leftover rice is often easier to digest,” he says.





Bring in the berries



Blueberries, raspberries, and pomegranates are the superstars when it comes to gut health. These berries reduce oxidative stress and feed the good bacteria in your gut. In fact, these berries often outperform probiotic supplements, according to Dr. Sethi. Their high fiber and polyphenol content in these berries supports a healthy microbiome.

Chia and Basil Seeds = Gut fiber boost


Yes, all that hype around chia seeds and basil seeds is true. “They absorb water, form a gel in the gut, and support smooth digestion,” Dr. Sethi
says. These seeds are high in fiber and help with better digestion, and also feed the beneficial bacteria in your gut.