Are you struggling with digestive issues such as bloating, constipation, or poor gut health? Well, then it’s time to think about your diet. What you eat plays a significant role in your gut health. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, with over 25 years of clinical experience, has shared a list of foods that will boost gut health and improve digestion. Let’s take a look. LentilsImproving gut health does not necessarily mean that it costs you an arm and a leg. You can improve your gut health without breaking your bank account. Case in point, lentils. Lentils are an affordable food, and Dr. Sethi emphasizes their high fiber and prebiotic content. These legumes support smooth digestion, stabilize blood sugar, and nourish beneficial gut microbes. You can add them to soups or salads and improve your gut health.Kefir
We all know that yogurt is great for gut health. But Dr. Sethi says Kefir is even better. He says it has “more diverse probiotics than yogurt.” Pick plain, unsweetened kefir for its digestive benefits. Kefir not only aids digestion but also supports mood and skin health through the gut-skin axis. Adding kefir into smoothies or consuming it straight can provide a potent dose of gut-friendly bacteria.Chia seeds
Chia seeds are a nutritional powerhouse. They are packed with fiber, omega-3s, and prebiotics. The gastroenterologist calls them ‘tiny but mighty’! Their gel-forming fiber soothes the gut lining and improves stool quality, thereby improving your digestive health. Just a tablespoon soaked in water can make a big difference.Red or purple cabbage (fermented or raw)
Dr. Sethi recommends adding cabbage, either red or purple, to the diet for its microbiome-boosting properties. You can consume them either fermented or raw. Fermented cabbage, like sauerkraut, delivers natural probiotics, while raw cabbage provides sulforaphane, which protects the gut lining. Green bananas or cooked, cooled potatoesEven common vegetables in your kitchen can provide good gut health. Green bananas and cooked, cooled potatoes are a great addition. They are rich in resistant starch, a prebiotic that feeds beneficial gut bacteria without spiking blood sugar.
SeaweedSeaweed, often overlooked, is a prebiotic-rich food. They are also loaded with minerals essential for gut health. Dr. Sethi emphasizes its potential to rebuild microbiome diversity, particularly after antibiotic use. You can add seaweed to soups or consume it as snacks to support your gut.Flaxseeds (ground)
Ground flaxseeds are great for gastrointestinal (GI) motility. It has fiber and lignans, which enhance gut motility and improve microbial diversity. However, Dr. Sethi reminds us to consume them ground, and not whole. You can sprinkle them on oatmeal or yogurt for a hormone-balancing, gut-friendly boost.Disclaimer: The information provided in this article is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making dietary changes or addressing health concerns. Individual results may vary.
