Want improved gut health? AIIMS trained gastroenterologist suggests 5 foods to add in your diet

Gut health is closely linked to what we eat, and some everyday foods can support the balance of bacteria in the digestive system. From fermented foods to fibre-rich legumes and certain fruits, a handful of familiar options can make useful additions to a gut-friendly diet.

, a board-certified gastroenterologist trained at Harvard, Stanford and AIIMS, recently shared five foods he recommends for in an Instagram video. His list includes yogurt, fermented foods, slightly green bananas, papaya and fibre-rich legumes, each offering a different way to support the gut.

Dr Sethi’s top choice: Yogurt or dahi with buttermilk. “These naturally fermented foods have good bacteria that can help support gut microbiome diversity,” he explains.

They may also help with digestive problems such as heartburn and bloating, according to the gastroenterologist.

The next group is fermented foods like kimchi, sauerkraut, kanji and idli.

"Fermentation partially breaks down starches, making certain nutrients more bioavailable and supporting a healthier gut microbiome," says Dr Sethi.

In this article, we look at how fermentation can impact the bioavailability of some nutrients, while also helping the bacteria that live in the gut.

Another food Dr Sethi recommends is a slightly green banana. It has resistant starch in it which is a source of food for good bacteria in the colon. A fully ripe banana does not have this.

He says it can help make short-chain fatty acids, such as butyrate, which are important for colon health.

Papaya is also on the list, thanks to its papain, an enzyme that aids in protein breakdown.

Papain helps with protein digestion and can aid smoother bowel movements, says Dr Sethi. Papaya also helps with constipation, he says.

Last of all, there are the fibre-rich legumes such as chickpeas, lentils and beans.

But these foods are prebiotics which feed bacteria that produce short chain fatty acids, says Dr Sethi. In turn, these bacteria support the gut barrier function.