Foods that Improve Digestion and Boost Gut Health

SadaNews - Dr. Surab Sethi, a gastroenterologist trained at Harvard and Stanford, recommends consuming specific foods to enhance gut health and digestion. Among the most notable are lentils, kefir, chia seeds, and red or purple cabbage, for their probiotic and prebiotic benefits.

Green bananas, cooked and cooled potatoes, seaweed, and ground flaxseeds also contribute to the balance of the gut microbiome and improve digestive function.

According to the Times of India, Dr. Sethi, a gastroenterologist in California, states that it is time to reassess one's diet as what one eats plays a vital role in gut health. He advised Dr. Sethi to include a list of foods that can enhance gut health and improve digestion, as follows:

1. Lentils

Lentils are a budget-friendly food, and Dr. Sethi emphasizes their richness in fiber and prebiotics. Lentils are legumes that support smooth digestion, maintain stable blood sugar levels, and nourish beneficial gut microbes.

2. Kefir

While yogurt is beneficial for gut health, Dr. Sethi states that kefir is superior. He says it contains "more diverse probiotics than yogurt." Plain unsweetened kefir can be chosen for its digestive benefits.

Kefir aids digestion and also supports mood and skin health through the gut-skin axis. Kefir can be added to smoothies or consumed directly, providing an effective dose of beneficial gut bacteria.

3. Chia Seeds

Chia seeds are known for being rich in fiber, omega-3 fatty acids, and prebiotics. Dr. Sethi describes them as "small but powerful," as their gel-like fibers soothe the intestinal lining and improve stool quality, thereby enhancing digestive health. A tablespoon soaked in water makes a significant difference.

4. Red or Purple Cabbage

Dr. Sethi recommends adding cabbage, whether red or purple, to the diet for its microbiome-boosting properties.

It can be consumed fermented or raw. Fermented cabbage, such as sauerkraut, provides natural probiotics, while raw cabbage offers sulforaphane, which protects the gut lining.

5. Green Bananas or Potatoes

Green bananas and cooked and cooled potatoes are excellent additions. They are rich in resistant starch, a prebiotic that feeds beneficial gut bacteria without raising blood sugar levels.

6. Seaweed

Seaweed is renowned as a prebiotic-rich food. It is also high in essential minerals for gut health. Dr. Sethi emphasizes its ability to rebuild microbiome diversity, especially after antibiotic use. Seaweed can be added to soups or eaten as snacks to support bowel movements.

7. Ground Flaxseeds

Ground flaxseeds are excellent for digestive movement. They contain fiber and lignans, which enhance bowel movement and improve microbial diversity. Dr. Sethi stresses the importance of consuming them ground, not whole. Ground flaxseeds can be sprinkled on oatmeal or yogurt to improve hormone balance and gut health.