Indian Food
for Gut Health
Herbs that Improve Gut Health
Ajwain (Carom Seeds) – Aids digestion, reduces
bloating
Jeera (Cumin) – Helps with acidity, promotes
enzyme secretion
Saunf (Fennel Seeds) – Soothes digestion,
prevents gas
Ginger (Adrak) – Anti-inflammatory, aids
digestion
Turmeric (Haldi) – Reduces gut inflammation,
antibacterial properties
Tulsi (Holy Basil) – Supports digestion, reduces
stress
Coriander (Dhaniya) – Detoxifies, helps with
digestion
Ashwagandha – Helps with gut-brain
connection and stress management
Triphala (Amla, Haritaki, Bibhitaki) – Promotes
bowel movement and gut detox
Prebiotics (Foods that feed gut bacteria)
Whole grains: Jaun (Barley), Jowar (Sorghum), Bajra
(Pearl Millet), Oats
Legumes & Pulses: Chickpeas, Lentils, Rajma,
Moong Dal
Nuts & Seeds: Flaxseeds, Chia seeds, Sunflower
seeds
Vegetables:
Leafy greens: Palak (Spinach), Methi
(Fenugreek), Sarson (Mustard Greens)
Cruciferous veggies: Cabbage, Cauliflower,
Broccoli
Root vegetables: Sweet potato, Carrots,
Beetroot
Other gut-friendly veggies: Lauki (Bottle
Gourd), Pumpkin, Zucchini
Fruits:
Bananas (Prebiotic-rich)
Papaya (Contains digestive enzyme Papain)
Apples (Rich in fiber and pectin)
Berries (High in antioxidants and fiber)
Pomegranate (Boosts good gut bacteria)
Probiotics
(Foods containing live beneficial bacteria)
Fermented Foods:
Curd (Dahi)
Buttermilk (Chaas)
Lassi (Without sugar)
Indian Pickles
(Naturally fermented, not store-bought)
Amla Pickle – Boosts digestion, rich in vitamin C
Mango Pickle (Kacchi Kairi) – Aids gut flora,
must be oil-based
Lemon Pickle (Nimbu ka Achar) – Fermented
with salt, great for digestion
Carrot & Radish Pickle – High in fiber and
probiotics
Kanji (Fermented beetroot & carrot drink)
Idli, Dosa, Dhokla (Naturally fermented batter)
Kimchi (Fermented cabbage, rich in probiotics and
digestive enzymes)
Gut-Friendly Salads
Adding salads to your diet can help improve
digestion and gut health. Here are some Indian-style
gut-friendly salads:
1. Kachumber Salad (Indian Chopped Salad)
Ingredients: Cucumber, tomato, onion, green
chili, lemon juice, black salt
Benefits: High in fiber and enzymes, promotes
digestion
2. Beetroot & Carrot Kanji Salad
Ingredients: Beetroot, carrot, ginger, mustard
seeds, fermented in water
Benefits: Fermented for probiotics, improves gut
bacteria
3. Sprouts Salad
Ingredients: Moong sprouts, chopped
cucumber, tomato, lemon juice, coriander
Benefits: Rich in fiber, prebiotics, and digestive
enzymes
4. Curd-based Vegetable Salad
Ingredients: Curd, cucumber, beetroot, carrot,
roasted jeera powder
Benefits: Contains probiotics from curd,
supports gut health
5. Spinach & Pomegranate Salad
Ingredients: Spinach, pomegranate seeds,
roasted flaxseeds, lemon dressing
Benefits: High in antioxidants, helps gut lining
6. Cabbage & Kimchi Salad
Ingredients: Cabbage, carrots, kimchi, apple
cider vinegar, sesame seeds
Benefits: Fermented foods for probiotic boost
Lifestyle Changes for Better Gut Health
1. Chew Food Properly
Digestion starts in the mouth. Chewing food well
helps enzymes break it down, making digestion
easier and reducing bloating.
Avoid eating in a hurry or while watching
screens, as it leads to poor digestion.
2. Stay Hydrated
Drinking 2-3 liters of water daily helps flush out
toxins and supports digestion.
Start your day with warm water with lemon or
cumin water to kickstart digestion.
3. Eat at Regular Intervals
Irregular eating disrupts gut bacteria balance.
Have meals at the same time every day.
Avoid long gaps between meals, as it can cause
acid reflux and bloating.
4. Limit Processed Foods and Sugar
Processed foods, refined flour, and artificial
sweeteners disrupt gut bacteria.
Opt for whole foods like homemade chapatis,
dals, and fresh fruits instead of packaged snacks.
5. Reduce Stress
Stress directly affects gut health, leading to
issues like IBS and bloating.
Try yoga, meditation, or deep breathing exercises
(Pranayama).
Ashwagandha and Brahmi tea can help reduce
stress naturally.
6. Get Enough Sleep
A disrupted sleep cycle affects digestion and gut
bacteria.
Aim for 7-8 hours of quality sleep.
Avoid screen time at least 1 hour before bed, as
blue light disrupts melatonin production.
7. Exercise Regularly
Physical activity boosts gut motility and prevents
constipation.
Include at least 30 minutes of movement daily:
Walking after meals aids digestion.
Yoga poses like Pavanmuktasana (Wind-
relieving pose) help with bloating.
Strength training improves metabolism and
digestion.
8. Avoid Overuse of Antibiotics & Painkillers
Antibiotics kill both good and bad bacteria,
leading to gut imbalance.
Only take antibiotics when necessary and
consult a doctor before use.
Include probiotic-rich foods (curd, fermented
foods) to restore gut bacteria after medication.
9. Practice Mindful Eating
Avoid distractions while eating (TV, phone,
laptop).
Focus on the flavors, textures, and aromas of
your food to improve digestion
