Post-Diwali gut issues? AIIMS doctor shares 9 gut-friendly foods you must add to your diet ASAP

After weeks of Diwali feasts, sweets, and late-night snacks, your gut may be waving a little white flag. Harvard-trained AIIMS doctor Dr Saurabh Sethi is here to rescue your digestive system with nine simple, everyday food tips that can restore balance without complicated diets. From smart carbs to fibre-packed seeds and the right eating rhythms, these practical hacks are designed to keep your gut happy and thriving—even after all those festive indulgences.

Gut-friendly foods

Dr Sethi highlights slightly green bananas as a gut-friendly prebiotic, helping nourish beneficial bacteria while keeping sugar spikes low. He further suggests, coffee, in moderation, supports gut motility but can backfire on an empty stomach, triggering reflux or loose stools.

The gastro-specialist recommends eating spices like turmeric, ginger, and fennel, which act as natural anti-inflammatories and support digestion, while plain fermented foods like yoghurt, kefir, or sauerkraut beat sugary probiotic drinks in both nutrition and gut diversity.

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Is white rice good for the gut?

The doctor shared that white rice can be gut-friendly if cooled first, forming resistant starch that feeds your microbiome. Furthermore, he added that berries—including blueberries, raspberries, and pomegranate—reduce oxidative stress and support healthy gut bacteria far better than most capsules. He also recommends chia and basil seeds. These act as natural fibre boosters, forming a gel in the gut to aid smooth digestion and regularity.

Dr Sethi also emphasises that how you eat matters as much as what you eat. Eating too fast, being stressed, or being distracted can hinder digestion and disrupt the gut-brain axis. Finally, your gut thrives on routine: consistent meal times, sleep, and bathroom habits help maintain a healthy microbiome, keeping chaos—and bloating—at bay.