A healthy gut shapes more than digestion – it impacts energy, immunity, mental clarity and overall well-being. As people look for natural ways to feel their best, ancient wisdom offers surprising insights that are still relevant today. Ayurveda, known as the “science of life,” is an ancient Indian system that focuses on maintaining balance between body, mind, and spirit. At the center of this philosophy is Agni, the digestive fire, which controls how well the body absorbs nutrients and maintains overall health. A strong, balanced agni is considered the key to preventing disease and maintaining energy.
In this article, we highlight seven practical Ayurvedic practices that can strengthen digestive fire and promote gut health. According to Ayurveda expert Dr. Pratap Chauhan, these simple, time-tested methods have supported well-being for centuries and continue to provide practical solutions in today’s busy world.
7 Ayurvedic Practices to Support Your Gut Health Naturally:
Here are 7 Ayurvedic practices that can help you keep your digestion balanced:
1. Triphala before sleeping:
Triphala powder is a traditional Ayurvedic herbal mixture made from the dried fruits of three plants: Amalaki (Gooseberry), Bibhitaki and Haritaki. It has been used for centuries in Ayurveda to aid digestion and increase appetite, reports the National Library of Medicine. It tones the digestive system, promotes regular bowel movements and gently detoxifies the colon. It is not a laxative, it is nutrition.
How to consume: Dr. Pratap Chauhan tells Health Shots that taking one spoon of Triphala powder with warm water before sleeping keeps your stomach calm.
2. Copper-charged water:
Copper charged water is water stored in a pure copper vessel for several hours (usually overnight) before consumption. This practice originates from Ayurveda, where copper is used to purify water, aid liver function, and maintain a healthy gut.
How to consume: Start your day with a glass of this water on an empty stomach. Dr. Chauhan, who is also the founder of Jiva Ayurveda, says that the taste may be a little metallic, but it naturally cleanses and awakens your system.
3. One spoon ghee on an empty stomach
Ghee is a clarified butter made by slowly melting butter to remove water and milk solids, leaving behind pure, golden fat. It is a natural prebiotic that nourishes healthy gut bacteria. It lubricates the lining of the intestine, promotes bile secretion, and supports smooth elimination.
How to consume: To reduce acidity and aid digestion, mix one teaspoon of desi cow ghee in warm water and drink it first thing in the morning every day.
4. Applying asafoetida oil on the navel
Asafoetida oil, also known as asafoetida oil, is extracted from the resin of the Ferula plant. In Ayurveda, it is valued for its powerful digestive properties. Massaging around the navel, an important energy center associated with digestion, provides relief from swelling and heaviness.
How to practice: Dr. Pratap Chauhan recommends gently massaging a drop of asafoetida oil inside the navel before sleeping, which helps your stomach feel lighter.
5. Soak feet with hot tamarind
Tamarind is a tart, slightly sweet fruit commonly used in Indian cuisine and traditional remedies. In Ayurveda, tamarind is valued for its digestive and cleansing properties. As Dr. Pratap Chauhan explains, soaking them in warm tamarind water helps in expelling excess heat from the body which increases digestive problems. It is especially beneficial after a heavy meal or a stressful day.
How to practice: Dr. Pratap says, mix tamarind pulp in hot water and soak your feet for 15-20 minutes. Best before sleeping.
6. Yoga and Squat Position:
Movement plays an important role in promoting better digestion. Ancient Indians used squat toilets, allowing natural posture for complete evacuation. Yoga asanas like Pawanmuktasana (wind-relieving pose) and Trikonasana (triangle pose), recommended by Dr. Pratap, massage your intestines and stimulate peristalsis. Even adopting a squat position can help with bowel movements.
How to practice: Combine squat position with Pawanmuktasana (wind-relieving pose) daily to reduce abdominal bloating and improve gut health.
7. Eating mindfully:
In the rush to finish the meal, we often forget that peace and meditation are the keys to good digestion, a truth that Ayurveda has emphasized for centuries. Mindful eating focuses on being fully present during meals – chewing slowly, avoiding distractions, and appreciating the flavors and aromas of food. This exercise helps activate digestive enzymes and improve nutrient absorption for better gut health.
How to practice: Sit quietly, chew well, eat hot and freshly prepared food and avoid mixing too many different things in one meal. Give your stomach space after eating to aid smooth digestion and absorption of nutrients.
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
Ayurvedic Indian methods for gut health
- Which Ayurvedic habits are most effective in maintaining a healthy gut?
Practices include drinking warm water with desi ghee, taking Triphala, using asafoetida in cooking, practicing mindful eating, and following a balanced daily routine.
- How does Triphala benefit digestion?
Triphala, a mixture of three fruits, gently stimulates digestion, promotes regular bowel movements, balances gut bacteria and helps detoxify the digestive system.
- Can mindful eating really improve gut health?
Yes. Eating slowly, avoiding distractions, and chewing thoroughly activates digestive enzymes, increasing nutrient absorption, thereby supporting overall digestive health.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
