When it comes to gut health, most of us tend to focus solely on what’s on our plate. But according to Dr Saurabh Sethi, a US-based gastroenterologist, the key to a healthier gut might lie in everyday foods we often overlook or misunderstand.
In a post shared on Instagram, he listed nine insights that he says he refuses to gatekeep, each backed by both science and experience. From the surprising benefits of cooling down white rice to why your gut prefers slightly green bananas over ripe ones, Dr Sethi’s tips are practical and easy to incorporate into a daily routine.
Dr Adithya V. Naragund, senior consultant in GI and HPB Surgery at Cytecare Hospitals, Bengaluru, helps decode each of the nine suggestions made by Dr Sethi:
‘Bananas (slightly green) are a gut win’
According to Dr Sethi, “They’re rich in resistant starch that feeds your good gut bacteria without spiking your blood sugar.”
Dr Naragund says, “Slightly underripe bananas are rich in resistant starch, which acts as a prebiotic. This means it feeds the good bacteria in your gut.” They also help regulate digestion and promote fullness. These can be sliced into breakfast bowls or blended into smoothies.
‘Coffee can help your gut or hurt it’
Agreeing with what Dr Sethi mentioned in his post, Dr Nagarund tells indianexpress.com that coffee, in moderation, stimulates the movement of the digestive tract and has been linked to a healthier balance of gut bacteria. It also has antioxidant properties that support liver health.
“However, overconsumption may lead to acidity, jitteriness, or disturbed sleep, so two to three cups a day is generally considered safe for most people. Having coffee without milk can be gentler on digestion for many people, as it reduces the risk of bloating and lactose-related flatulence,” states Dr Nagarund.
‘Spices aren’t just flavour, they are medicine’
Dr Sethi mentions that turmeric, ginger and fennel help reduce inflammation, support digestion and protect your gut lining.
Concurring, Dr Nagarund mentions that in Indian cooking, these are already widely used, but their medicinal benefits are maximised when used fresh and in moderation. For example, turmeric with a pinch of pepper enhances absorption.
‘Plain yoghurt is better than sugary probiotic drinks’
While both contain probiotics, Dr Nagarund mentions that plain yoghurt avoids the added sugars and preservatives often found in packaged probiotic drinks. “Regular consumption of plain yoghurt helps maintain a healthy gut microbiome. It can be consumed with meals, added to fruit bowls, or taken as a mid-morning snack.”
‘White rice isn’t the villain, if you cool it first’
Cooling cooked white rice increases its resistant starch content, Dr Sethi informs, which is beneficial for gut bacteria. “This makes dishes like curd rice or leftover rice salads good options. It also helps lower the glycemic impact. While cooled white rice has benefits, excess consumption, especially in diabetic patients, is not advisable. Moderation is key,” states Dr Nagarund.
‘Berries are gut gold’
Dr Sethi recommends consumption of blueberries, raspberries and pomegranate. “Berries are packed with antioxidants and polyphenols that promote the growth of good gut bacteria. They are also rich in fibre. A handful of blueberries or strawberries can be added to breakfasts, smoothies, or eaten as a snack,” suggests Dr Nagarund.
‘Chia and basil seeds = gut fibre boost’
These seeds swell when soaked and are excellent sources of soluble fibre, Dr Nagarund says, which aids digestion and promotes regular bowel movements. They can be added to water, yoghurt, or smoothies after soaking for at least 20 minutes.
‘How you eat matters as much as what you eat’
“Slow down,” says Dr Sethi. Dr Nagarund agrees and mentions that eating in a relaxed setting, chewing thoroughly, and avoiding distractions can improve digestion and reduce bloating. Mindful eating also helps in better absorption of nutrients and reduces the risk of overeating.
‘Your gut loves routine’
Regular meal timings and sleep patterns support the natural rhythm of the digestive system. “The gut microbiome functions more efficiently when it follows a predictable schedule. Eating at consistent times and avoiding late-night snacking can have a positive impact on digestion and overall gut health,” concludes Dr Nagarund.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
The key to a healthier gut might lie in everyday foods we often overlook (Source: Freepik) 
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