Written By Anjali Goel

Gut health is extremely important. All of your food travels down to your stomach. Stomach breaks it down into nutrients, vitamins and other energy sources and then the bloodstream takes it to your whole body. This process can only work with ease if you have a healthy gut. 


Various food items that are gifted to us by nature contain gut beneficial qualities. Some of these food items are listed below –




Yogurt, also spelled as Yoghurt, is the gut’s best friend. It is made by fermenting the bacteria, known as “Yogurt Cultures,” present in the milk sugar, also known as Lactose, into lactic acid. This lactic acid lowes the pH level of the milk which causes the proteins to coagulate. 


Some forms of Yogurt contain live bacteria or Probiotics like Bifidobacteria and Lactobacillus, which can have a huge positive impact on one’s digestive health. It increases the number of good bacteria in the intestinal tract and facilitates direct consumption of live bacteria. It can also help with lactose tolerance, constipation, diarrhoea, inflammatory bowel disease and colon cancer.


Yogurt is also rich in proteins, calcium, various vitamins and minerals which makes it highly nutritious and a perfect fit for your balanced diet. It also has some additional health benefits like strengthening the immune system, increasing heart health, promoting weight-loss and preventing osteoporosis. For an average individual, one serving of Yogurt per day is enough.




Ginger is a good pal of your stomach. And what’s a better way to consume ginger other than ginger tea. It is made by infusing dried or fresh ginger in hot water for a few minutes. This adds the essential oils of ginger in that hot water, into which, other essentials of tea are added. 


Ginger tea best works for easing the digestive discomfort. It also helps with nausea and morning sickness issues. It helps in improving the efficiency of usual flow of the body. Drinking a cup of warm and flavorus ginger tea before or during a meal can improve digestive health and prevent heartburn, stomach ache and indigestion. This is because the root stimulates saliva flow, bile and gastric juice production, which jump starts the breakdown of the food you eat. You can include ginger tea in your diet by consuming it first thing in the morning and then after heavy meals to ease digestion. You can also add honey and lemon in it for better results. 




Apple Cider Vinegar is said to be a natural reliever for bloating. However, there is less to no evidence for it. Research shows that it can help with bloating for some people.  It’s high acidic levels can do the work for some people.


On the other hand, ACV helps with various other stomach issues. Apple Cider Vinegar is rich in acids. This high acidic level can increase the amount of acid in the stomach which helps in digestion. ACV is also an antimicrobial agent. This means that it may help kill bacteria in the stomach and intestine when consumed. Excess of bacteria in the stomach releases heavy amounts of gases that leads to bloating. So, ACV can help with your bloating problems. 


You can add Apple Cider Vinegar in your diet by taking a mixture of 1 tablespoon of ACV and a glass of warm water before and after a meal. 




You should add Papaya in your summer diet. Papaya, on an empty stomach, can be magical for your overall health and especially for your gut health. 


This soft yellow orange sweet fruit is rich in fibers and various other nutrients and vitamins. This helps in reducing the belly fat and cholesterol levels in the body. Apart from that, papaya is said to help in clearing the digestive tract of toxins when consumed on an empty stomach. Due to the presence of digestive enzymes, it clears your gut and improves the bowel movement. Papaya is also known to keep away digestive disorders like bloating, upset stomach and constipation. To enjoy all these benefits, eat a cup filled with Papaya everyday in the summer before having breakfast (on an empty stomach). 




Olive oil, especially extra virgin olive oil, is really beneficial for your stomach, intestine and pancreas. For those who suffer with digestive problems, taking regular medication can be an exhausting task. This regular consumption of heavy doses of medicine can affect your overall health. Rather, you can switch to Olive Oil and see the difference yourself. 


Olive Oil helps with heartburn caused by the consumption of food that is rich in high-fats. Heartburn is a burning sensation in your stomach, throat or esophagus. A lot of middle aged people suffer from this burning sensation. Olive oil helps in reducing the gastric acid possible for heartburn. It also kills Helicobacter Pylori, which is a bacterium that resides in your stomach and is responsible for causing stomach ulcers and stomach cancer. You can either add olive oil while cooking your food, or in your salad. Some people believe that olive oil gives best returns when a spoonful of it is consumed on an empty stomach. 




Bananas are loved by everyone. It is a really good food item to fill your tummy. One should consume 2-3 bananas everyday to keep their overall health good. 


These yellow sticks of yumminess are rich in fibers. Basically, there are 2 types of fibers present in a banana i.e. Pectin and Resistant Starch. Resistant Starch escapes digestion and ends up in your large intestine, where it becomes food for the good bacteria in your gut. Pectin, on the other hand, helps in preventing colon cancer. Bananas also help with constipation. When bananas are well-ripened, they contain a fiber that helps in restoring and maintaining bowel functions. They are a natural source for improving the movement of waste through the bowels. A pro tip, don’t consume bananas on an empty stomach as it results in an imbalance in your digestive system.  


If you are experiencing gut health problems such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting or you simply want to take care of your stomach, then you must add these food items in your daily doses. We hope you found the article helpful.

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