Top 10 Foods to Naturally Improve Gut Health in India

May 12, 2025

Your gut, often referred to as your second brain, plays a pivotal role in your overall well-being, influencing everything from digestion and immunity to mood and energy levels. You can cultivate this complex environment within you in a tasty and efficient way by consuming natural and traditional Indian meals.

In India, we have access to an array of nutrient-dense foods that can work wonders for our gut health. It contributes to improved digestion, enhanced immunity, and even a brighter mood. Incorporating these readily available ingredients into your daily diet can be a delicious and effective way to cultivate a happy and healthy gut from within.

Let's explore ten remarkable Indian foods that can help you achieve optimal gut health naturally.

1. Yogurt (Dahi)

Yogurt, or dahi as it is lovingly known across India, stands out as a readily available and delicious probiotic powerhouse. The live and active cultures present in traditionally made yogurt introduce beneficial bacteria to your gut. These microorganisms can help to balance your gut microbiome and promote a healthier digestive system.

The benefits of incorporating yogurt into your diet extend beyond just taste. Regular consumption can aid in the digestion of lactose, making it easier for some individuals to tolerate dairy.

Furthermore, the probiotics in yogurt can contribute to a stronger immune system by supporting a healthy balance of gut flora. Make sure to choose plain, unsweetened yogurt to maximize its gut-friendly benefits and avoid unnecessary added sugars.

Transitioning from a general understanding of gut health to specific dietary choices, let's explore another fermented dairy product integral to Indian cuisine.

2. Buttermilk (Chaas)

Buttermilk, also known as chaas, is a refreshing and digestive-friendly beverage commonly enjoyed in India, especially after meals.

Traditionally, chaas is the liquid left behind after churning butter, making it naturally rich in probiotics. This tangy drink not only hydrates you but also introduces beneficial bacteria to your gut, helping to aid digestion.

The light and cooling nature of chaas makes it particularly appealing in India's warmer climate. Spices like cumin, ginger, and mint are often added, which further enhances its digestive properties and flavour.

Incorporating chaas into your daily routine is a simple yet effective way to support a healthy gut microbiome and improve overall digestion.

To maintain the health of your entire body, including your stomach, it's essential to eat a balanced diet. Adding fiber-rich foods to your diet, along with a probiotic from The Good Bug, can give your microbiome the variety it needs to function optimally.

Moving beyond dairy-based probiotics, let's explore a fermented vegetable that holds a significant place in Indian culinary traditions.

3. Fermented Vegetables (Achar)

Indian pickles, or achar, are a diverse and flavorful category of fermented vegetables that can contribute to a healthy gut. The traditional fermentation process used to make achar encourages the growth of beneficial bacteria. These probiotics can help to diversify your gut microbiome and support healthy digestion.

The variety of achar across India is astounding, ranging from spicy mango and lime pickles to tangy carrot and mixed vegetable versions.

Opting for traditionally fermented, oil-based pickles over vinegar-based ones will help you get the probiotic benefits. Enjoying small amounts of achar with your meals can add flavor and contribute to a healthier gut.

Watch this to know how probiotics and the gut microbe are essential for you!

Having explored the tangy world of fermented vegetables, let's now turn our attention to a staple grain that offers significant prebiotic benefits.

4. Lentils (Dal)

Lentils, also known as dal, are a cornerstone of the Indian diet and a fantastic source of prebiotic fiber. Prebiotics are non-digestible compounds that feed the beneficial bacteria in your gut, helping them to flourish. Including a variety of dals in your daily meals can significantly improve your gut health.

The soluble and insoluble fiber in lentils adds bulk to your stool, promoting regular bowel movements and helping to prevent constipation.

Furthermore, the fermentation of fiber by gut bacteria produces short-chain fatty acids, such as butyrate, which nourish the cells lining your colon. With countless regional variations and preparations, incorporating dal into your diet is both nutritious and delicious for your gut.

If you need a boost, consider enhancing your gut health with products from The Good Bug. Their range of probiotics and prebiotics can effectively complement your antioxidant intake.

Let's explore a flavorful spice known for its potent anti-inflammatory and gut-soothing properties.

5. Turmeric (Haldi)

Haldi, another name for turmeric, is a bright yellow spice used extensively in both traditional Ayurvedic medicine and Indian cuisine. Curcumin, its main ingredient, has potent anti-inflammatory and antioxidant qualities that may benefit gut health. Beneficial bacteria can thrive in a more balanced environment when stomach inflammation is reduced.

It's simple to incorporate turmeric into your everyday cooking; it can be added to veggies, curries, and even haldi doodh, which is warm milk.

Its calming qualities can support a healthy gut lining and lessen the symptoms of digestive pain. Enjoy the positive effects of turmeric for a healthier and more contented digestive system.

Moving from a powerful spice to a cooling herb, let's discover another natural remedy commonly used in India for its digestive benefits.

6. Ginger (Adrak)

Ginger, also known as adrak, is a common ingredient in Indian cuisine and a well-known remedy for digestive issues.

Its natural anti-inflammatory and carminative properties can help to soothe the digestive tract & relieve symptoms like bloating and nausea. A healthy digestive process is crucial for maintaining a balanced gut microbiome.

You can easily put ginger into your diet through ginger tea, adding it to curries and stir-fries, or even chewing on a small piece after meals.

Its warming and comforting properties make it a valuable ally for your gut health, promoting smooth digestion and overall comfort.

Also read: Improving Gut Health and Digestion with Diet and Lifestyle

Having explored the benefits of ginger, let's now turn our attention to a fiber-rich fruit that is widely enjoyed in India.

7. Bananas (Kela)

Bananas, or kela, are a readily available and affordable fruit across India, offering a gentle source of prebiotic fiber. Particularly green, unripe bananas contain resistant starch, a type of prebiotic fiber that feeds good gut bacteria. Including bananas in your daily diet can support a healthy gut microbiome.

The soft texture of ripe bananas makes them easy to digest, while the prebiotic fiber in both ripe and unripe bananas nourishes your gut flora.

They are a convenient and nutritious snack that contributes to overall gut health and regularity. Make bananas a regular part of your fruit intake for a happy gut.

From a familiar fruit to a less common but equally beneficial grain, let's explore the prebiotic power of millets.

8. Millets (Bajra, Ragi, Jowar)

Millets, such as bajra, ragi, and jowar, are ancient grains that have been a staple in Indian diets for centuries. These grains are naturally gluten-free & rich in prebiotic fiber, making them excellent for promoting gut health. The diverse range of nutrients in millets also supports overall well-being.

Incorporating millets into your diet can be done in various ways, from making rotis and bhakris to using them in porridges and pilafs. Their high fiber content aids digestion and feeds beneficial gut bacteria, contributing to a balanced gut microbiome. Rediscover the nutritional power of these ancient grains for a healthier gut.

Having explored the benefits of millets, let's now turn our attention to a leafy green vegetable with notable prebiotic properties.

9. Fenugreek Leaves (Methi)

Fenugreek leaves, also known as methi, are a slightly bitter, leafy green vegetable commonly used in Indian cooking.

They are a good source of soluble fiber, which acts as a prebiotic, helping to support the growth of good bacteria in your gut. Including methi in your diet can contribute to a healthier gut microbiome.

You can enjoy methi in various dishes, such as curries, sabzis, and parathas. Its unique flavor adds depth to your meals, while its fiber content promotes healthy digestion and nourishes your gut flora. Enjoy the mildly bitter benefits of methi for a more contented stomach.

Finally, let's explore a traditional Indian spice blend known for its digestive properties.

10. Asafoetida (Hing)

Asafoetida, also known as hing, is a potent and pungent spice commonly used in Indian cuisine, particularly in dishes featuring lentils and vegetables.

It is well-known for its carminative properties, which can help to reduce bloating, gas, & other digestive discomforts. While not a direct source of probiotics or prebiotics, its ability to aid digestion creates a more favorable environment for a healthy gut.

If you frequently suffer from bloating, try The Good Bug’s Bye Bye Bloat

A pinch of hing added to your cooking can make a significant difference in how your digestive system functions. By alleviating digestive issues, hing indirectly supports a healthier gut environment. Use this powerful spice judiciously to enhance both the flavor and digestibility of your meals.

Signs of an unhealthy gut

An unhealthy gut can affect many aspects of your well-being. Here are some common signs that your digestive system might need attention:

Bloating: Frequent bloating after meals could indicate an imbalance in gut bacteria.
Indigestion: Difficulty digesting certain foods or frequent heartburn may signal gut issues.
Fatigue: A sluggish gut can contribute to feeling tired or low energy throughout the day.
Skin Problems: Gut health can impact your skin, leading to conditions like acne or eczema.
Frequent Illness: Since a large portion of your immune system resides in the gut, digestive issues can lead to more frequent illnesses.

If you're experiencing any of these symptoms, it's worth considering changes to your diet or incorporating gut-friendly foods like sauerkraut, hing, and probiotics to support a healthier gut.

Improving gut health naturally is both achievable and enjoyable, thanks to the rich array of Indian foods readily available in every household.

India's traditional food provides a treasure trove of gut-friendly options, from the probiotic goodness of yogurt and buttermilk to the prebiotic power of lentils, bananas, and millets.

You can improve digestion, strengthen your immune system, and promote overall well-being by regularly incorporating these nutrient-dense foods into your daily meals.

A healthy gut is the baseline of a healthy life, and Indian food's bright flavors and therapeutic qualities will put you on a delectable path to improved internal health.

For those ready to go on a journey toward better health, explore The Good Bug's selection of probiotics and prebiotics, & gain daily insights through expert advice from The Gut Academy. Begin enhancing your well-being today