Doctor shares 5 healthy foods to prevent gut dysbiosis and how to include them in your diet: Fermented rice to fish | Health

In an interview with HT Lifestyle, Dr Narendra K Shetty, chief wellness officer, Ksemavana Naturopathy and Yoga Centre, shared how important the gut microbiome is for overall health.

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He said, “Did you know? There are trillions of microorganisms present in the human body. Research has shown that, when compared to human cells, bacterial diversity is actually greater. When there’s an alteration in gut bacteria, it can lead to a condition called gut dysbiosis.”

Dr Narendra K Shetty shared a detailed guide that covers all the gut-healthy foods that can prevent gut dysbiosis:

1. Fermented rice

• Fermented ganji is a traditional probiotic that contains coliform bacteria and other species of bacteria that help in digestion, reduce bloating and constipation, and also enhance nutrient absorption.
• It also helps cool the body.

How to prepare fermented ganji:

• Take boiled rice, add water, and leave it overnight. By the next morning, it gets fermented.
• Add shallots and curd to it and consume it every alternate day for a month.

2. Kalonji seeds (black cumin)

• They contain a bioactive compound called thymoquinone, which has anti-inflammatory and antioxidant properties.
• Studies have shown that regular intake of kalonji seeds helps smooth the stomach lining and improves overall gut health.

How to take:

• Boil 1 tsp of kalonji seeds in 1 litre of water and sip it throughout the day.

3. Sabja seeds and chia seeds

• These are high in fibre, which helps prevent constipation. They also have prebiotic effects that feed the healthy bacteria in your gut.

How to take:

• Soak sabja seeds in water for 15 minutes.
• Then add the soaked seeds to the coconut milk, mix in some cut fruits, let it sit for 15 minutes, and consume.

4. Green leafy vegetables

• Greens like kale, spinach, beet greens, and bok choy contain a compound known as sulfoquinovose, a type of sugar that helps nourish healthy bacteria.
• These vegetables are also rich in magnesium, which aids gut movement.

How to take:

• Include them in salads, soups, and juices.

5. Collagen-rich foods

• Foods such as bone broth, citrus fruits, and fish are rich in omega-3 and help reduce inflammation, balance stomach acids, and strengthen the gut lining.

How to take:

• Cook fish in coconut milk.
• Consume mutton or chicken broth.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.