6 healthy foods to improve gut health: alternatives to white bread, ice cream, sweetened beverages and more

The gut microbiota, which consists of numerous microorganisms including bacteria, viruses, and fungi – plays a vital role in various aspects of our health, where in addition to aiding in digestion and nutrient absorption, it significantly impacts our immune system. An imbalanced gut microbiota can set the stage for inflammation and age-related diseases but the good news is that you can take control of your gut microbiota to support healthy aging.

In an interview with HT Lifestyle, Riya Desai, Senior Dietician, Wockhardt Hospitals, Mira Road, Mumbai, suggests some healthy options for good gut health –

1. Replace white bread with multigrain bread, oats or quinoa.

Wholegrains are high in fibre, which helps improve gut health by nourishing the beneficial bacteria in your gut. Multigrain bread is also rich in seeds which are an excellent source of omega 3 fatty acids that act as antioxidants and provide essential nutrients.

2. Eat lean proteins like chicken, fish or plant-based options instead of processed meats like deli meats or sausages.

Processed meats may contain additives that can disrupt the gut microbiome. However, while consuming lean meats one must remember to eat it grilled or baked or boiled rather than fried, so as to minimise the loss of nutrients due to excessive processing of food. Frying lean proteins will reduce the protein and nutrients and in turn increase the fat content.

3. Replace sweetened beverages with water, unsweetened green or blue pea tea, or water infused with fruit and herbs or spices such as cinnamon.

One can easily consume fresh juices, coconut water, buttermilk, etc. without straining and without adding sugar. Reducing sugar intake can help maintain a healthy gut and avoid excess calories and weight gain.

4. Try different kinds of hummus with crunchy vegetables like carrots, cucumbers or bell peppers, air fried or baked spinach or sweet potato chips instead of potato chips.

Vegetables are rich in fiber and prebiotics, which nourish the good bacteria in your gut. They are also not fried and hence do not cause any harm to the body, hummus adds a dose of protein!

5. Instead of ice cream, use plain Greek yogurt or kefir and add a few pieces of fruit to it.

You can also make some popsicles made from milk or coconut water with chopped or pureed fruits and enjoy healthy ice cream! These dairy products contain probiotics, adding fruit fibers that contain beneficial bacteria that can improve gut health.

6. Eat whole grains like brown rice, quinoa or farro instead of refined grains like white rice.

Whole grains are rich in fiber and resistant starch, which nourish the good bacteria in your gut.

Remember, small changes to your diet can make a big difference in maintaining a healthy gut. Aim for a varied, fibre-rich diet to keep your gut microbiome healthy.