Good gut health is more than just avoiding bloating or indigestion. It affects your energy, immunity, and overall well-being. In a recent video, Dr. Saurabh Sethi (a gastroenterologist) shared five often-overlooked foods and habits that can dramatically improve digestion and gut health. He explains each item with scientific reasoning, making it easy to understand why they matter.
5 Food And Habits To Improve Gut Health
1. Ginger (Nature’s Digestive Aid)
Ginger is a powerful ingredient for your stomach. It helps speed up gastric emptying, meaning food moves faster through your digestive system. It also reduces inflammation by inhibiting COX and LOX enzymes. This makes it especially helpful for people struggling with nausea or slow digestion. Adding fresh ginger to meals or drinking ginger tea can give your gut a natural boost.
2. Kefir (The Probiotic Powerhouse)
Kefir is a fermented milk drink packed with over 30 probiotic strains, far more than regular yogurt. These probiotics help restore and maintain a healthy gut microbiome. A diverse gut microbiome is essential for digestion, nutrient absorption, and a strong immune system. Drinking kefir regularly can support overall gut health and prevent digestive issues.
3. Chia Seeds (Feed Your Good Bacteria)
When soaked, chia seeds form a gel that acts as a prebiotic. This means they feed the good bacteria in your gut. In turn, these bacteria produce short-chain fatty acids (SCFAs), which are crucial for maintaining a healthy gut lining. Adding soaked chia seeds to smoothies, yogurt, or breakfast bowls is a simple way to support your gut naturally.
4. Green Tea (A Gut-Friendly Brew)
Green tea contains EGCG (epigallocatechin gallate), a compound that promotes the growth of beneficial bacteria like Akkermansia. This bacteria is linked to reduced gut inflammation and better metabolism. Sipping green tea daily can help improve digestion, lower inflammation, and support metabolic health.
5. Fennel Seeds (Calm Your Digestive System)
Fennel seeds are known for their soothing effect on the gastrointestinal tract. They contain anethole, which relaxes gut muscles and reduces bloating. Studies show fennel seeds can help with conditions like irritable bowel syndrome (IBS) and dyspepsia. Dr. Sethi recommends keeping fennel seeds handy after meals to ease digestion naturally.
Simple Habits For A Healthy Gut
Incorporating these five foods and habits into your daily routine is practical and backed by science. Most people overlook them, yet they can make a big difference in gut health. Dr. Sethi suggests sharing this knowledge to raise awareness about easy, evidence-supported ways to support digestion.
Gut health doesn’t have to be complicated. With ginger, kefir, chia seeds, green tea, and fennel seeds, you can naturally improve digestion, reduce inflammation, and feel more energetic. Start small, stay consistent, and let your gut thrive.
