Gastro doctor Dr Pal shares 7 Indian foods that may support your gut lining: From moringa to green banana

Your gut lining is constantly renewing itself, making the food you eat an important part of maintaining a healthy digestive system. Gastro doctor Dr Pal has shared seven familiar Indian foods that may provide nutrients and compounds that support the intestinal barrier. From turmeric and curd to dal, raw banana and amla, his list focuses on fibre, fermented foods, polyphenol-rich ingredients, protein and healthy fats that can support overall gut health through everyday meals.

Turmeric may support the intestinal barrier

Turmeric is a staple in many Indian kitchens, and Dr Pal highlighted its active compound, curcumin, for its potential role in gut health. According to the gastro doctor, turmeric can help protect the intestinal barrier, while curcumin may help reduce inflammation and support proteins known as tight junctions. These proteins help maintain the barrier between the gut and the rest of the body.

Dr Pal suggested that regular use of turmeric in dals, curries and vegetables may help maintain a healthier gut barrier over time.

Curd can support the gut microbiome

Curd or dahi is another everyday Indian food that Dr Pal included on his list. He explained that the gut lining does not function in isolation and works closely with the bacteria living in the digestive tract.

Curd contains beneficial bacteria that may support the intestinal barrier and encourage mucus production. A healthier gut microbiome can also produce compounds that nourish the cells lining the intestine.

Including curd as part of a balanced diet can therefore add fermented foods to your daily meals.

Lentils and legumes provide fibre and nutrients

Dal is a familiar part of Indian diets and can also provide nutrients that support gut health. Dr Pal explained that gut cells need fuel as they continually replace themselves. Lentils and legumes provide fibre along with amino acids such as glutamine, which he described as an important fuel source for cells lining the intestine.

Their fibre can also feed beneficial gut bacteria, which produce compounds that help maintain the integrity of the gut barrier.

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Green banana is rich in resistant starch

Raw banana, also known as green banana, offers another gut-friendly ingredient. Dr Pal pointed to its naturally high content of resistant starch. Gut bacteria ferment resistant starch and produce butyrate, a short-chain fatty acid that serves as an important fuel source for colon cells.

According to Dr Pal, butyrate can help support tight junctions, mucus production and healthy renewal of the gut lining. This makes raw banana a potentially useful addition to a fibre-rich diet.

Ghee can be used in moderation

Ghee also features on Dr Pal's list, although he stressed moderation. Ghee contains small amounts of butyric acid, a short-chain fatty acid associated with colon health. However, Dr Pal noted that most butyrate is produced by gut bacteria when they ferment fibre.

He added that ghee can still form part of a balanced diet supporting intestinal health and provides fat-soluble vitamins involved in normal cell growth. The key, according to his advice, is to use it moderately.

Amla provides vitamin C and polyphenols

Amla, or Indian gooseberry, is another traditional food that Dr Pal recommends for its nutrient profile. He highlighted its vitamin C content and several polyphenols, including gallic acid, ellagic acid, emblicanin and quercetin. These compounds may help reduce oxidative stress that can affect the intestinal barrier while supporting normal tissue repair.

Dr Pal also noted that the polyphenols in amla may promote the growth of beneficial gut bacteria, adding another potential benefit for gut health.

Moringa leaves offer several beneficial compounds

Drumstick leaves, commonly known as moringa, round out Dr Pal's list. The leaves contain flavonoids, isothiocyanates, polysaccharides and phenolic acids. According to the gastro doctor, these compounds may help support tight junction proteins, reduce inflammation and maintain the protective mucus layer of the gut.

Moringa may also nourish beneficial gut bacteria, which produce short-chain fatty acids that help maintain a healthy intestinal barrier.

What should you eat for better gut health?

Dr Pal's broader message goes beyond these seven foods. He pointed out that the gut lining naturally renews itself every few days, and overall dietary patterns matter when supporting gut health. He recommends paying attention to getting enough fibre, fermented foods, polyphenol-rich plants, protein and healthy fats.

One traditional combination he highlighted is moong dal khichdi with turmeric, ghee and curd. The simple meal brings together several of the gut-supportive nutrients and food groups mentioned in his advice.