Doctors often recommend including gut-friendly items in the diet because our gut health is connected to our overall health. Such foods also aid in the development of our immune system. So, we reached out to Nutritionist Dr. Rohini Patil, Author of The Lifestyle Diet, and asked her to share some gut-friendly food recommendations. Dr Patil says,  

Eating junk foods such as pizza and burgers on occasion is acceptable, but shouldn’t become a habit. Bacteria living in the gut plays a significant role in digesting, weight control and immunological function. What you eat not only supports you but also sustains the billions of bacteria that live in your gut.


Read on to know 7 foods that support the gut.

1. Khichdi

This dish can help calm your stomach. The restorative fats and fiber in the ghee and dal balance out the high glycemic load in the rice. The meal is recommended in the satvik diet for a good and healthy gut, as well as for other perks like fiber intake. Khichdi relieves constipation, loose bowel movements and vomiting. When you add veggies to your khichdi, the nutritional content and health benefits increase dramatically.

2. Besan Kadhi

Commonly known as kadhi, it is high in magnesium and fiber, both of which are important for gut health. It’s also used to treat period cramps, constipation and weight loss at home.

3. Curd Rice

Curd rice is regarded as one of the most effective home treatments for digestive issues. Curd’s microbial properties make it a good treatment for indigestion. Curd is high in beneficial bacteria that aid digestion and help with weight loss. White rice is easy to digest and absorbs all of the flavours of curd without compromising its nutritional value. Curd rice helps to maintain a healthy microbial balance in the body.

4. Idli

For centuries, this famous South Indian dish has been used to boost digestive health. Idlis are a healthy meal option because they are low in calories and contain a lot of gut bacteria. When eaten with chutney that contains fermented foods, the probiotic benefits are amplified. Idlis are easy to eat for both children and adults due to their texture and flavor.


5. Murabba Amla

Amla promotes digestion and breaks down food into smaller particles, in addition to promoting the improved absorption of nutrients from food. This murabba‘s high fiber content makes it ideal for digestive and gastrointestinal issues such as constipation and gastritis.

6. Dhokla

Your bowel movements will improve, and your energy levels will rise as well upon consuming dhokla, since it aids in the balance of gut bacteria. Dhokla‘s texture and flavour make it simpler for older persons and toddlers to eat.

7. Buttermilk

It is a byproduct of the cream-churning process. When cream or milk is churned into butter, it leaves behind a non-fat, thin, and slightly acidic residue. This is how traditional, handmade buttermilk (known in Indian households as chhaas) is commonly characterised. Probiotics or live bacteria are found in buttermilk and are beneficial to our gut health and digestion. Irritable bowel syndrome, according to a growing body of evidence, can be treated with probiotic foods or drinks.


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