Keep Constipation At Bay; Gut-Friendly Foods To Include In Diet

The digestive system, the intestinal lining, and the immune system all depend on gut health to function properly. Problems with digestion, nutritional deficits, and mental health can all result from a compromised gut. An unhealthy stomach can be brought on by a number of factors, including an improper diet, excessive stress, and the use of certain medications. Restoring and maintaining a healthy gut is important for both physical and mental health, and can be accomplished through measures including eating a balanced diet high in fibre, probiotics, and prebiotics, dealing with stress, and avoiding trigger foods. 

In a recent post, Nat Geo posted an image saying, “If your gut isn't healthy neither are you.” they captioned the post as,“The gut microbiome is made up of all the microbiota that live in our intestinal tracts. These minuscule organisms help the body break down carbohydrates, proteins, and sugars into useful nutrients and process fiber in the colon. More complex relationships between gut microbiota and health exist too—for example, numerous studies have shown that the excess or lack of certain bacteria in the gut have a strong correlation to the onset of diabetes. There’s also a lot of emerging research on another complex element of the gut microbiome—its relationship to the brain, known as the “gut-brain axis."  

Knowing it's crucial to various aspects of our physical well-being, how do you maintain a healthy gut microbiome (or re-balance it after the stomach flu or a few too many slices of cake)? Experts recommend eating foods high in fiber, incorporating fermented foods, and keeping sugar intake low.” 

Here are some gut-friendly snacks you can add to your diet 

Yogurt with Probiotic-Rich Toppings 

Yoghurt is often used in Indian cooking and is a great way to get the probiotics you need for a balanced microbiome in your digestive tract. Try topping it with chia seeds, flaxseeds, or fresh fruit for a healthy dose of fibre and nutrients. 


Dhokla is a steaming snack made from fermented chickpea flour that is light and simple to digest. The probiotic bacteria in fermented foods like dhokla improve digestion and absorption of nutrients. 

Sprouts Chaat 

Sprouts are an excellent source of fibre, vitamins, and minerals, making them a powerful dietary addition. Sprouts chaat is a gut-friendly food that blends the nutritious qualities of sprouts with the tang and flavour of Indian spices. 

Moong Dal Chilla 

The moong dal chilla is a snack that is high in protein and may be used in a variety of ways. It is made from ground split green gramme lentils. It is easy on the digestive system and can be adapted to individual preferences using a wide variety of veggies and seasonings. 

Vegetable Raita 

Vegetable Raita: A side dish made with yoghurt, raita is a refreshing and calming addition to any Indian meal. This particular raita features vegetables. It is loaded with veggies such as cucumber, carrots, and mint, all of which contribute to a healthy gut by providing probiotics, fibre, and antioxidants. 

Turmeric Golden Milk 

Golden milk, which is produced by combining turmeric, milk, and spices, is known to reduce inflammation and improve digestion. Warm it up and sip it to soothe your stomach and provide some much-needed relief.