Top 7 Gut-Friendly Indian Foods

Having a strong and healthy gut is crucial for smooth digestion and overall well-being. Indian food is not just delicious; it also offers many options that are good for your gut. With probiotics, fiber, and anti-inflammatory properties, Indian dishes promote digestive health.

Top 7 Indian Foods that are Good for Your Gut Health

Yoghurt (Dahi)

Yoghurt, a dietary cornerstone in Indian households, emerges as a probiotic powerhouse teeming with beneficial bacteria. Its regular consumption plays a pivotal role in maintaining a balanced gut microbiome, enhancing digestion, and fortifying the immune system (1). Whether relished as raita, lassi, or a simple side dish, yoghurt offers a delicious and nutritious addition to the Indian diet.

Lentils (Dal)

Integral to Indian culinary traditions, lentils present an outstanding source of prebiotic fiber, nurturing the growth of beneficial gut bacteria (2). Abundant in both protein and fiber, dals not only aid in digestion but also provide a sustained release of energy, actively supporting gut health.

Fermented Foods

Indulging in fermented delights such as idlis, dosas, and pickles introduces probiotics that foster a flourishing gut flora. The process of fermentation not only enriches the nutritional profile of these foods but also contributes to enhanced nutrient absorption, improved digestion, and the creation of a favorable gut environment (3).

Turmeric (Haldi)

The golden hue of turmeric harbors curcumin, celebrated for its potent anti-inflammatory properties. Beyond imparting a distinct flavor to Indian dishes, turmeric plays a crucial role in supporting gut health by mitigating inflammation (4).

Whole Grains

The embrace of whole grains like brown rice, quinoa, and millet in Indian cuisine is a testament to their fiber-rich composition. These grains facilitate regular bowel movements, prevent constipation, and foster a diverse gut microbiota (5). Substituting refined grains with wholesome alternatives like brown rice or quinoa amplifies the nutritional value of Indian meals.

Cumin Seeds (Jeera)

A staple spice in local culinary creations, cumin seeds not only contribute an earthy flavor but also harbor digestive benefits. Jeera aids in the stimulation of digestive enzymes, alleviating bloating and reducing gas (6). From curries to soups and tempering for dishes like dal, incorporating jeera enhances both taste and gut health.

Carom Seeds (Ajwain)

Ajwain, another aromatic spice, houses thymol, recognized for its anti-inflammatory and antibacterial properties. This makes ajwain effective in mitigating indigestion, reducing acidity, and providing relief from stomach discomfort (7). Whether used in tempering for lentils, added to bread, or consumed in infused water, carom seeds offer digestive benefits with a flavorful twist.

How Indian Food Items Benefit Your Gut

Gut Microbiota Balance

Probiotic-rich foods like yoghurt and fermented items contribute to maintaining a healthy balance of gut bacteria, crucial for proper digestion and overall health.

Digestive Support

The fiber content in lentils and whole grains promotes regular bowel movements, prevents constipation, and fosters a healthy gut environment.

Anti-inflammatory Effects

Spices like turmeric, cumin, and carom seeds possess anti-inflammatory properties, reducing gut inflammation and potentially alleviating digestive discomfort.

Nutrient Absorption

Fermented foods aid in better nutrient absorption, ensuring that the body efficiently utilizes the nutrients from the food consumed.

References:

1. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome
   
   Le Roy CI, Kurilshikov A, Leeming ER, Visconti A, Bowyer RCE, Menni C, Falchi M, Koutnikova H, Veiga P, Zhernakova A, Derrien M, Spector TD. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome. BMC Microbiol. 2022 Feb 3;22(1):39. doi: 10.1186/s12866-021-02364-2. Erratum in: BMC Microbiol. 2022 Feb 28;22(1):66. PMID: 35114943; PMCID: PMC8812230.




2. Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health
   
   Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R. Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients. 2022 Apr 21;14(9):1726. doi: 10.3390/nu14091726. PMID: 35565693; PMCID: PMC9100130.




3. Health benefits of fermented foods
   
   Şanlier N, Gökcen BB, Sezgin AC. Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2019;59(3):506-527. doi: 10.1080/10408398.2017.1383355. Epub 2017 Oct 20. PMID: 28945458.




4. Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin
   
   Scazzocchio B, Minghetti L, D’Archivio M. Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin. Nutrients. 2020 Aug 19;12(9):2499. doi: 10.3390/nu12092499. PMID: 32824993; PMCID: PMC7551052.




5. The Effects of Moderate Whole Grain Consumption on Fasting Glucose and Lipids, Gastrointestinal Symptoms, and Microbiota
   
   Cooper DN, Kable ME, Marco ML, De Leon A, Rust B, Baker JE, Horn W, Burnett D, Keim NL. The Effects of Moderate Whole Grain Consumption on Fasting Glucose and Lipids, Gastrointestinal Symptoms, and Microbiota. Nutrients. 2017 Feb 21;9(2):173. doi: 10.3390/nu9020173. PMID: 28230784; PMCID: PMC5331604.




6. Black Cumin (Nigella sativa L.): A Comprehensive Review on Phytochemistry, Health Benefits, Molecular Pharmacology, and Safety
   
   Hannan MA, Rahman MA, Sohag AAM, Uddin MJ, Dash R, Sikder MH, Rahman MS, Timalsina B, Munni YA, Sarker PP, Alam M, Mohibbullah M, Haque MN, Jahan I, Hossain MT, Afrin T, Rahman MM, Tahjib-Ul-Arif M, Mitra S, Oktaviani DF, Khan MK, Choi HJ, Moon IS, Kim B. Black Cumin (Nigella sativa L.): A Comprehensive Review on Phytochemistry, Health Benefits, Molecular Pharmacology, and Safety. Nutrients. 2021 May 24;13(6):1784. doi: 10.3390/nu13061784. PMID: 34073784; PMCID: PMC8225153.




7. Carum copticum L.: a herbal medicine with various pharmacological effects
   
   Boskabady MH, Alitaneh S, Alavinezhad A. Carum copticum L.: herbal medicine with various pharmacological effects. Biomed Res Int. 2014;2014:569087. doi: 10.1155/2014/569087. Epub 2014 Jun 25. PMID: 25089273; PMCID: PMC4096002.

Source-Medindia