The Best Foods for Gut Health
Your gut bacteria influence digestion, immunity and even mood. The best way to keep them happy isn’t a supplement — it’s the food on your plate.
Feed your gut bacteria
- Fibre-rich plants — the #1 fuel for good bacteria: veg, fruit, dal, beans, whole grains.
- Variety — a diverse diet grows a diverse, healthy microbiome. Aim for many different plants weekly.
- Fermented foods — curd, chaas, idli/dosa batter, pickled veg (probiotics).
- Prebiotic foods — onion, garlic, banana, oats (feed the good bacteria).
What harms it
A diet high in ultra-processed food, sugar and low in fibre starves good bacteria. So does excess alcohol and unnecessary antibiotics. The single best move for your gut: eat more diverse plants and fibre, and go easy on processed food. Understand the two types: probiotics vs prebiotics.
Quick answers
What foods are best for gut health?
Fibre-rich plants (veg, fruit, dal, beans, whole grains), a wide variety of them, plus fermented foods like curd and chaas.
How can I improve my gut microbiome?
Eat a diverse range of plants and plenty of fibre, include fermented foods, and cut back on ultra-processed food and sugar.
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