How to Have a Healthy Gut Microbiome: An Indian Perspective

In recent years, gut health has become a hot topic—and for good reason. Your gut microbiome, made up of trillions of bacteria, fungi, and other microbes, plays a key role in digestion, immunity, mental well-being, and even weight management. So how can you keep it healthy? The good news is, many traditional Indian habits and foods already support a thriving gut.

Here’s how you can improve your gut microbiome naturally—with simple, Indian-friendly tips.

1. Add More Fibre to Your Plate

Dietary fibre is the fuel your gut bacteria love. It helps them grow and thrive, especially the beneficial strains.

Indian fibre-rich foods to eat more often:

·         Whole grains: Brown rice, millets (ragi, jowar, bajra), whole wheat

·         Pulses and legumes: Moong dal, rajma, chana, toor dal

·         Vegetables: Bhindi, lauki, palak, carrots, beetroot

·         Fruits: Guava, apple, papaya, banana (in moderation)

Fibre helps good bacteria multiply, reduces constipation, and supports better digestion.

2. Eat More Fermented Foods

Fermented foods are natural probiotics—packed with live good bacteria that support your gut. Traditional Indian diets have long included fermented items, but they’ve fallen out of favour in modern urban lifestyles.

Gut-friendly Indian fermented foods:

·         Curd/dahi

·         Buttermilk (chaas)

·         Idli/dosa batter (naturally fermented)

·         Kanji (fermented black carrot drink)

·         Pickles (naturally fermented, not the vinegar-based ones)

Including these foods a few times a week can improve gut health and boost your immunity.

3. Limit Processed and Sugary Foods

Fast food, packaged snacks, and sugary treats feed the “bad” gut bacteria, which can lead to inflammation, bloating, and even skin issues. These foods are low in fibre and often high in artificial additives.

What to cut down:

·         Packaged chips, cookies, biscuits

·         Soft drinks and sugar-laden juices

·         Excess maida-based foods like samosas, bhature, white bread

Try replacing them with fruits, nuts, and home-cooked snacks like roasted chana or poha.

4. Stay Hydrated

Water helps in the smooth movement of food through your digestive system and supports the balance of gut flora.

Indian tip:

Start your day with a glass of warm water or jeera water (cumin-infused), which also aids digestion.

5. Manage Stress and Sleep

Gut health is deeply connected with your brain through the gut-brain axis. Stress, irregular sleep, and anxiety can harm the gut microbiome.

Practices to support gut-brain connection:

·         Yoga and pranayama

·         Meditation or mindfulness

·         Regular sleep (7–8 hours a night)

6. Include Prebiotics in Your Diet

Prebiotics are fibres that nourish the good bacteria already present in your gut.

Indian sources of prebiotics:

·         Raw onions

·         Garlic

·         Bananas (especially semi-ripe)

·         Whole grains

·         Methi seeds

Caring for your gut is more than just avoiding junk—it’s about creating a daily lifestyle that feeds and supports the good bacteria your body depends on. With many traditional Indian practices already aligned with gut health, it’s about reintroducing what we already know: eat local, seasonal, fermented, and fibre-rich meals—mindfully and regularly.