7 Indian foods in your diet for a healthy gut

7 Indian foods in your diet for a healthy gut

7 Indian foods in your diet for a healthy gut

From yogurt to turmeric, lentils, and more are responsible for a healthy gut. Adding these Indian foods to your diet will smoothen your digestion process. Taste buds are tantalized by the variety of delicious Indian dishes, which are also healthy for the gut. There are many options for gut health in Indian food, from the vibrant spices to the fiber-rich fermented ingredients.

In order to achieve gut health, you must incorporate the right foods into your diet. A variety of foods in Indian cuisine can contribute to a healthy gut. Here are seven traditional Indian foods that contribute to a healthy gut and digestive system.

Indian foods in your diet for a healthy gut

1. Yogurt (Curd):

India’s curd, or yogurt, is a staple in all households. Probiotics are beneficial bacteria that support diet for gut health and weight loss and are found in this fermented dairy product. Providing your body with probiotics promotes optimal digestion and nutrient absorption by balancing good and bad bacteria. Adding curd in your daily diet can contribute to a healthy gut flora.


2. Fermented Foods:

The fermented foods found in Indian cuisine are not only delicious but are also beneficial for gut health. Fermented batter is used to make dosas, idlis, and dhoklas. Through fermentation, complex molecules are broken down, making them easier to digest and improving nutrient absorption. A diverse and resilient microbiome is fostered by fermented foods.

3. Turmeric:

Indian cooking commonly uses turmeric, a bright yellow spice containing curcumin. As an antioxidant and anti-inflammatory compound, curcumin contributes to gut health. It is believed that turmeric’s natural anti-inflammatory properties can alleviate various digestive issues caused by chronic inflammation in the gut. Turmeric can help support healthy gut foods when added to curry dishes or golden milk.

4. Ginger:

It helps relieve nausea, soothe the digestive tract, and reduce inflammation, making it a common spice in Indian kitchens. As a flavor enhancer in different dishes or a component of chai (spiced tea), ginger can be easily incorporated into your diet to promote gut health and improve taste.


5. Whole Grains:

Various millets, brown rice, and quinoa are often included in traditional Indian diets. They contain a lot of fiber, which helps prevent constipation and promote regular bowel movements. In addition to acting as a prebiotic, fiber also provides fuel for your gut bacteria. A diverse diet for a healthy gut microbiome can be supported by a diet rich in whole grains.

6. Lentils and Legumes:

Indian cuisine relies heavily on lentils and vegetables, such as dal and chana (chickpeas), as excellent sources of protein and fiber. In addition to aiding digestion, fiber supports gut health. Besides the nutritious content of lentils and legumes, they contain resistant starch, a prebiotic that supports the growth of healthy bacteria.

7. Ajwain (Carom Seeds):

An important component in Indian cooking is ajwain, also known as carom seeds. It contains thymol, an antispasmodic and antiinflammatory compound with digestive benefits. The digestive properties of ajwain can make your food digest faster, whether it is added to dough or stirred into a tadka for a tadka.

How these Indian foods items benefit your gut

Gut microbiota balance: It is crucial for a healthy digestive system and overall health to consume probiotic-rich foods like yogurt and fermented items.

diet for a healthy gut

Digestive support: A healthy gut environment is facilitated by lentils and whole grains, which contain fiber that will promote regular bowel movements and prevent constipation.

Anti-inflammatory effects: Several spices contain anti-inflammatory properties, including turmeric, cumin, and carom seeds, which may alleviate digestive discomfort by reducing gut inflammation.


A healthy gut can be supported by eating these seven Indian foods. In addition to being delicious, Indian cuisine offers numerous digestive benefits due to its diverse array of flavors and ingredients. Several foods contribute to gut health, including probiotic yogurt, turmeric, and digestive-soothing ginger. Maintaining a resilient and thriving digestive system can be a tasty journey when you embrace a well-balanced and varied Indian diet.

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