5 foods that promise ‘great gut heath’

Despite recognising the importance of gut health — known to be the building block for immunity and overall vitality — more often than not, we end up ignoring it. But not doing that anymore. Today, we are here with some Ayurveda-approved foods that help improve the function of the gut microbiome. But before listing those foods, let’s understand the importance of gut health.

“We have trillions of good gut bacteria in our intestines, playing a vital role in immunity, digestion, and nearly every bodily function. This includes mental health, immunity, digestion, absorption, endocrine function, and even protection against gastrointestinal disorders, cardiovascular disease, and many cancers. Good bacteria are essential for our well-being,” said Dr Sukhvinder Singh Saggu, director minimal access, gastrointestinal, and bariatric surgery at the CK Birla Hospital, Delhi.

Now, let’s look at the gut-friendly foods listed by Ayurveda expert Dixa Bhavsar Savalia on Instagram.

Ginger

Dry ginger, known as “vishwabheshaja” in Ayurveda, is useful in almost all digestive disorders. “It can be used in wet and dry form, as a juice, decoction, or as an oil. It helps relieve nausea, muscle pain, cough-cold, sore throat, excess fat, bloating, indigestion, inflammation and also reduces LDL and blood sugar levels,” elucidated Dr Savaliya.

Notably, ginger has been used for centuries for its medicinal properties, including its ability to soothe digestive issues. “It contains compounds like gingerol and shogaol, which have anti-inflammatory and antioxidant effects. Ginger can help alleviate symptoms of indigestion, bloating, and nausea by promoting proper digestion and reducing inflammation in the gut,” added Dr Mahesh Gupta, senior consultant, gastroenterology, Dharamshila Narayana Hospital Delhi.

Buttermilk

Buttermilk is a fermented dairy product that contains probiotics — the beneficial bacteria that support gut health.  These probiotics help maintain a healthy balance of gut bacteria, which are essential for proper digestion and immune function. Calling buttermilk a “nectar on Earth”, Dr Savaliya said it is easy to digest, has a sour-astringent taste, improves digestion, and balances excess kapha and vata. It helps with inflammation, digestive disorders, gastrointestinal and spleen disorders, lack of appetite, anaemia, etc added Dr Savaliya.

“Buttermilk also contains lactic acid, which can aid in the digestion of lactose, making it easier for people with lactose intolerance to digest dairy products,” said Dr Gupta.

What is the best time to have it? “In the afternoon with lunch,” suggested Dr Savaliya.

Here’s why buttermilk good for your gut (Source: Getty Images/Thinkstock)

A2 cow ghee

According to Dr Savaliya, cow ghee can help with almost every known disorder (physical and mental) and is easily available. “It’s cold in nature, sweet in taste, alleviates vata and pitta, and is considered auspicious. It improves digestion, nourishes your tissues, strengthens muscles, and improves voice, memory, lustre, hair, skin, fertility, immunity, intelligence, wisdom, and more. It is a food that can be consumed by all at all times,” said Dr Savaliya.

It is rich in butyric acid, a short-chain fatty acid that nourishes the cells lining the gut and helps reduce inflammation in the digestive tract. “Consuming cow ghee in moderation can support a healthy gut lining and improve overall digestive health,” said Dr Gupta.

Is ghee good for you? (Source: Getty Images/Thinkstock)

Rock Sugar (misri)

Mishri or rock sugar is the “purest form of sugar (without chemicals)”, said Dr Savaliya. “Ayurveda uses it as a sweetener in preparation of certain medicines. It’s best to replace white sugar with rock sugar for people with PCOS, obesity, auto-immune disorders, gut issues, etc,” said Dr Savaliya.

While it is still sugar and should be consumed in moderation, Dr Gupta stressed that rock sugar is less processed than refined white sugar and may have some health benefits. “It can provide a quick source of energy and is easier on the digestive system compared to refined sugars, which can cause spikes in blood sugar levels and contribute to gut issues when consumed in excess,” said Dr Gupta.

CCF Tea or cumin, coriander, and fennel tea

CCF tea is a traditional Ayurvedic remedy made from a combination of cumin, coriander, and fennel seeds. Each of these seeds has digestive properties that can help alleviate bloating, gas, and indigestion. Dr Savaliya said that CCF tea helps to reduce menstrual cramps. “It works in all gut issues. It improves appetite, helps manage blood sugar, eases abdominal ache, nausea, and vomiting, and simulates lymphatic flow, reduces inflammation, and promotes mental clarity,” said Dr Savaliya.

 

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A post shared by Dr Dixa Bhavsar Savaliya (@drdixa_healingsouls)

Dr Gupta said that cumin seeds stimulate the production of digestive enzymes, coriander seeds have anti-inflammatory properties, and fennel seeds help relax the muscles of the digestive tract. “Drinking CCF tea regularly can help improve overall digestion and promote gut health,” said Dr Gupta.

Here’s how to make it.

Things to keep in mind

Incorporating these superfoods into your diet can help support a healthy gut and improve digestion. However, it’s essential to consume them as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins for optimal gut health. “Additionally, if you have any underlying health conditions or concerns about your digestive health, it’s best to consult with a healthcare professional before making significant changes to your diet,” said Dr Gupta.

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