How Can Traditional Indian Foods Improve Your Gut Health? Know From Expert

When it comes to gut health, few cuisines are as naturally aligned with digestive wellness as traditional Indian food. Rooted in Ayurvedic principles and generations of culinary wisdom, Indian meals are often designed not just for taste, but for balance, nourishment and healing. From probiotic-rich pickles and fermented batters to fibre-loaded lentils, gut-friendly spices like cumin and ajwain, and soothing herbal teas, traditional Indian foods are packed with ingredients known to support and strengthen the digestive system. These foods not only enhance nutrient absorption but also help in maintaining the right gut flora, reducing bloating, and easing inflammation.

According to Ayurveda, the gut is the cornerstone of overall health and traditional Indian diets have long acknowledged this truth. Seasonal eating, mindful food pairings, and the generous use of digestive spices are all designed to keep the “Agni” (digestive fire) strong. With the growing awareness around gut microbiome and its link to immunity, mood, and metabolism, it's no surprise that age-old Indian recipes are making a comeback in the wellness world. In conversation with The Daily Jagran, Pariksha Rao, Director – Nutrition & Medical Affairs at The Good Bug, shares how traditional Indian foods improve gut health.

Recent studies have demonstrated that gut health encompasses more than just digesting. It affects everything from our mental well-being and energy levels to how our body manages weight. Additionally, a healthy stomach helps control how we burn fat, store energy, and experience fullness. Pariksha Rao states, “ It improves how we absorb nutrients, keeps inflammation in check, and even boosts feel-good hormones like serotonin.” As the gut is actually home to over 70 per cent of our immune system, maintaining gut health is one of the best methods to promote general wellbeing from the inside out.

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Probiotic Powerhouses: Curd And Chaas

Curd (yoghurt) is a gut-friendly staple in Indian households, packed with probiotics that help maintain a healthy balance of gut bacteria. It aids digestion, boosts immunity, and can be consumed on its own or as part of meals. Buttermilk (chaas), another traditional beverage, is lighter and easier to digest, making it ideal for soothing the gut and staying hydrated, especially in warmer months.

Indian kitchens also offer a variety of traditional probiotic-rich preparations beyond dairy. Fermented rice, kanji (a spiced fermented beverage made from mustard seeds or black carrots), Grandma's fermented pickles, and even kefir (a fermented milk beverage that is becoming more and more popular in Indian homes) are all great natural probiotic sources. Pariksha Rao says, “These age-old recipes introduce beneficial bacteria to the digestive system and enhance microbial diversity, contributing to better gut function and resilience.”

Fibre-Rich Staples: Lentils, Whole Grains And Methi

Lentils (dal) are not only protein-rich but also loaded with fibre, acting as prebiotics that feed beneficial gut bacteria. Incorporating fenugreek (methi) seeds into your meals adds soluble fibre that can ease constipation and support digestive health. Replacing refined grains with whole grains like brown rice, quinoa, and millets enhances fibre intake and helps regulate bowel movements.

Traditional Indian Foods Help To Keep The Gut Healthy (Image Credits: Canva)

Spice Therapy: Turmeric, Ginger, Garlic And Ajwain

Indian spices are more than just flavour enhancers. Turmeric’s curcumin has anti-inflammatory effects that soothe the gut. Ginger aids in digestion and reduces nausea, while garlic acts as a natural prebiotic and antimicrobial agent. Ajwain (carom seeds) is often used to ease indigestion, bloating, and gas, making it a household remedy for digestive discomfort.

Coconut: A Versatile Gut Healer

Coconut, whether as oil, milk, or shredded, is rich in medium-chain fatty acids that are easy to digest and have antimicrobial benefits, further supporting gut health.

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From probiotic-rich curd and fermented foods to fibre-loaded lentils, healing spices and nourishing coconut, Indian kitchens are a treasure trove of gut-friendly ingredients. These traditional foods, backed by centuries of culinary wisdom, offer simple yet powerful ways to nurture your digestive system naturally. By consciously incorporating them into your daily meals, you not only support smoother digestion but also boost immunity, enhance nutrient absorption, and foster long-term well-being. In today’s fast-paced world, going back to our roots might just be the most effective way to move forward, starting with a healthier gut, one meal at a time.