Best Foods for Gut Health: Doctor-Approved Picks

Maintaining gut health is important, and small changes to your food intake can make the difference. In the latest health news, Dr. Karan Rajan a gastrointestinal surgeon and popular content creator. He listed his four favorite foods to boost gut health — and you might not expect his list.

His favorite gut-friendly foods include a handful of fruits and drinks and snacks and probiotics, which are kiwi, coffee, mixed nuts, and yogurt. All have been backed by science for having different digestive benefits. To read more on gut health, Dr. Palleti Siva Karthik Reddy, a Consultant in Internal Medicine at Koshys Hospital in Bengaluru.

Kiwi: The fiber-filled fruit containing digestive enzymes

Kiwi is not only a delicious tropical fruit — but is also a natural digestive booster. Dr. Reddy remarks that a medium kiwi contains 2–3 grams of dietary fibre. It can help with fluctuations of regular bowel movements and motility of the gut. Kiwis have a digestive enzyme—actinidin—that is helpful to digest proteins, particularly in patients with delayed gastric emptying.

According to the research, eating two kiwis per day for four weeks can produce significant improvement in bowel regularity. To gain the most benefit from this fruit, it is best to eat them whole. It includes the skin—as much as possible to enhance fiber intake. As Kiwis have a laxative effect, don’t eat too many, or you may have an episode of Diarrhea!

Coffee: More Than A Morning Jolt

Regular and decaffeinated coffee can significantly increase colonic activity and decrease intestinal transit time. This can help with the prevention of constipation! Coffee contains high levels of polyphenols, which are prebiotics that enhance the growth of healthy gut bacteria (Bifidobacterium).

Dr. Reddy recommends only 1-2 cups of coffee (i.e. 240ml-360ml) per day to enjoy the benefits for gut health and avoid negative side effects such as heartburn or restless feelings.

It is also best to drink coffee at meals and limit sugar and cream (which can diminish prebiotic effects).

Nuts: A Snack That Helps Digestion

A serving of mixed nuts (like walnuts, almonds, and pistachio) can give you 3–5 grams of fiber in a 30 g serving. Nuts contain prebiotic properties that support beneficial gut bacteria. Generally, walnuts have been shown to increase microbial diversity, an important marker of a healthy gut.

Once the daily serving size of nuts is about 30-40 grams. Dr. Reddy also suggested soaking nuts first, which can help to decrease the phytic acid content (a type of anti-nutritional factor in nuts that prevents nutrient absorption). Lots of nuts played in its ways and good. If you are really trying to enjoy it, avoid flavored or salted nuts since they have added sugars or sodium.

Yogurt: Probiotic Superstar

Yogurt with live active cultures is one of the best food you can eat for your gut microbes. It helps to replace beneficial bacteria, including Lactobacillus and Bifidobacterium, especially after taking antibiotics.

Eating between 150–200 grams of plain yogurt a day should give a nice dose of probiotics. Dr. Reddy cautioned to read the labels for “live and active cultures” and avoid yoghurts that are packed with sugars and artificial flavoring.

Forming Daily Habits Around Gut Friendly Meals

Incorporating these four foods for gut health does not require a drastic change in your lifestyle. Dr. Reddy recommends adding two kiwis to their breakfast bowl, or snacking on in mid-morning. Coffee may be enjoyed with several nuts for an energy boost and good digestion. Yogurt may be used as a snack, dessert, or added to a smoothie.

On the other hand, gut health does not rely solely on food to eat every day. Drinking enough water – 2-3 litre/half to three-quarters of a gallon – is necessary to support gut health. Eating a wide variety of fibre sources like leafy greens, legumes, and fermented vegetables supports healthy digestion. Engaging in regular physical activity, managing stress and sleep, is important for gut health as well.

Dr. Reddy states, “Try and avoid overeating, and if possible, your individualized nutrition plan or needs, as these foods help gut health, and your gut needs a balance for improvement.”

While we cannot promise that you will alleviate your digestive discomforts or improve your health altogether, if you apply the gut-friendly principles we described here daily and choose to keep going, these principles can provide you with a sound, practical, and sustainable foundation for your health journey.