Not probiotics or yoghurt: Harvard-trained gastroenterologist reveals 5 underrated foods for better gut health, digestion and metabolism

Gut health has become one of the biggest wellness buzzwords in recent years, yet digestive issues such as bloating, constipation, irregular bowel movements and sluggish metabolism continue to affect millions of people. Instead of addressing the root cause through a balanced diet, many often rely on quick fixes such as detox teas, juice cleanses, probiotic supplements or digestive pills that offer only temporary relief. Long-term gut health depends largely on everyday food choices that nourish beneficial bacteria. Highlighting this, Harvard-trained gastroenterologist Dr Saurabh Sethi recently shared 5 underrated gut-friendly foods in his latest Instagram post that he wishes more people would add to their plates.

Chia seeds

Tiny but nutritionally dense, chia seeds are packed with dietary fibre and heart-healthy omega-3 fatty acids. Just two tablespoons provide around 10 grams of fibre, making them an excellent choice for supporting digestive health. When soaked in water, they absorb liquid and develop a gel-like consistency that slows the absorption of glucose, helping promote steadier blood sugar levels while also encouraging regular bowel movements. Nutrition experts recommend adding soaked chia seeds to yoghurt, smoothies or overnight oats for maximum benefits.


Hummus

Made primarily from chickpeas, hummus is a rich source of prebiotic fibre, which serves as food for beneficial gut bacteria. According to research, prebiotic-rich foods encourage the growth of healthy microbes that produce short-chain fatty acids during fermentation. These compounds help maintain the intestinal lining, reduce inflammation and support overall digestive health. Besides being good for the gut, hummus also provides plant protein, healthy fats and essential minerals, making it a nutritious snack or spread.

Baked and cooled potatoes

Potatoes are often overlooked in conversations about gut health, but the way they are prepared can make a significant difference. When cooked potatoes are cooled, part of their digestible starch converts into resistant starch, which passes through the small intestine undigested before being fermented by beneficial bacteria in the colon. This process supports a healthier gut microbiome and may improve insulin sensitivity. Interestingly, experts note that reheating cooled potatoes does not significantly reduce their resistant starch content.

Edamame

Edamame, or young soybeans, offers an uncommon combination of dietary fibre and complete plant protein, containing all nine essential amino acids. This pairing supports not only digestive health but also muscle maintenance and metabolic function. The fibre helps nourish beneficial gut bacteria, while the protein contributes to satiety and stable energy levels. Whether enjoyed steamed, added to salads or mixed into grain bowls, edamame is an easy and nutrient-rich addition to a balanced diet.