Struggling with gut issues? Delhi nutritionist suggests 7 simple food combinations for better digestion

Bloating, gas and sluggish digestion can leave you feeling uncomfortable long after a meal. While social media often pushes synthetic supplements, detox juices and restrictive diets as quick fixes, better digestion does not necessarily require extreme measures. The way you combine everyday foods can also influence fibre intake, nutrient absorption, hydration and overall digestive comfort. A balanced, varied diet rich in whole foods remains central to gut health. Delhi nutritionist Lovneet Batra has also shared food combinations on her Instagram handle that may help support smoother digestion.

Buttermilk with roasted jeera

A traditional post-meal combination, buttermilk with roasted cumin can provide fluids while adding flavour without making the drink heavy. Buttermilk may also contain beneficial microbes when prepared from fermented curd, although its probiotic content varies. Cumin is traditionally used to support digestion, making this a light option after lunch.

Fruits with nuts and seeds

Pairing fruit with nuts or seeds brings together carbohydrates, fibre, protein and healthy fats. The fat and protein can slow digestion and may help moderate the rise in blood glucose compared with eating carbohydrate-rich foods alone. Fruits provide fibre, while nuts and seeds add nutrients and unsaturated fats that support a balanced diet.

Green leafy vegetables with extra virgin olive oil

Adding a source of healthy fat to leafy vegetables can improve the absorption of fat-soluble compounds, including carotenoids. Leafy greens also provide fibre and plant compounds that contribute to a diverse, nutrient-rich diet. Extra virgin olive oil can therefore make a simple vegetable meal more nutritionally complete without relying on processed ingredients.

Sprouts with fresh lemon

Sprouts are rich in plant-based protein, fibre and micronutrients, while lemon adds vitamin C. Vitamin C can enhance the absorption of non-haem iron from plant foods, making this combination particularly useful in a balanced vegetarian meal. However, lemon should not be considered an instant solution for gas, as sprouts themselves may cause bloating in some people.

Dal with rice

Dal and rice are a classic Indian pairing because legumes and grains complement each other nutritionally, providing a broader range of essential amino acids than either food alone. Together, they offer carbohydrates, plant protein and fibre. For people prone to gas, portion size, cooking method and individual tolerance can matter as much as the combination itself.

Millets with ghee

Millets provide complex carbohydrates and dietary fibre, while ghee contributes fat and helps make the meal more satiating. Fibre can support bowel regularity and feed gut microbes, but increasing it suddenly may worsen bloating. Ghee contains small amounts of short-chain fatty acids, including butyrate, although it should not be viewed as a treatment for intestinal damage.

Soaked sabja seeds with lemonade

Sabja, or basil seeds, swell when soaked and provide soluble fibre that can add bulk and moisture to the digestive contents. Combined with a refreshing lemon drink, they can be an easy way to increase fluid and fibre intake. However, introduce fibre gradually and drink enough water, as sudden increases may trigger gas or bloating.