Every expert is talking about the importance of protein. Rightly so, protein is important, but equally important is another nutrient not many discuss and that is fiber.

Did you know most people’s diet is deficient in fiber. Most of the calories come from refined grains instead of whole grains and as you process the grains, the fiber content in them is drastically reduced.

Similarly, how many people do you know who are you consuming at least 5 servings of fruits and veggies everyday? No many..right? That’s the reason today’s modern diet is providing a mere 10-12g of fiber. A woman, on average, needs at least 25g of fiber whereas a man needs at least 40g on a daily basis.

Fiber-rich foods like fruits, vegetables, whole grains, and legumes help feed those beneficial bacteria, which are crucial for your digestion.

One pro tip before I move forward: In my 15+ years of experience as a Holistic Nutritionist, I strongly urge you to include a lot of daal and beans like rajma, chhole in your diet.

You will find many experts talking negative about this group of food, that they don’t contain enough protein, or the amino profile is not complete and so on and so forth.

Listen, start viewing every food as a whole. What is the nutrient density of a given food? When it comes to daal, I urge you to consume 400-500g cooked quantity. Make sure it’s of medium consistency. This way you will not only get enough protein from it, but also tons of fiber and it will become very easy to satisfy your daily requirement.

It’s the cheapest way to get enough fiber in your diet, plus tons of other nutrients like non-heme iron besides other host of vitamins and minerals.

Dont skip dal and beans. Please.

Next, let’s talk about fermented foods. These are powerhouses for your gut because they contain live bacteria—aka probiotics—that help balance your gut microbiome. Foods like yogurt, sauerkraut, kimchi, and kefir are full of these good bacteria. They can also be called gut health foods.

Just adding a small serving of these foods a few times a week can make a big difference in how your gut feels. Plus, they can be super tasty once you get used to them!

And they are super low in calories, so you can consume a lot of them, without worrying about the calorie intake.

Tip number three is simple but often overlooked- stay hydrated! Water is essential for digestion and helps your body absorb nutrients. It also helps fiber do its job more effectively.

Drinking enough water keeps your digestive system flowing and prevents constipation, which is no fun for anyone. So, make sure you’re getting at least 8 glasses of water a day—or more, depending on your activity level.

Pro tip: Your urine color is a very good indicator of your hydration levels. A dark yellow color is that you are chronically dehydrated. You also don’t want completely white color, which would indicate a complete lack of B vitamins in your system. You are looking for a slight yellowish colour. More on this topic in some other article.

I know, I know, it’s tempting to grab that sugary snack or fast food meal, but those processed foods can really harm your gut. Sugars and unhealthy fats feed the bad bacteria, which can cause imbalances in your microbiome.

Another Pro tip: This one my students love. Following a 80/20 diet. 80% of calories from whole functional gut health foods. And 20% of calories from whatever foods you like. A stricter version is a 90/10 diet that I personally follow.

Many people try to be perfect, eat boiled foods and salads only and what happens after a week or so, they quit. Dont aim for perfection, instead allow yourself little room to enjoy the unhealthy food. The idea is long term sustainability and enjoybality quotient of your diet.

Got it…lets move on to the final and last tip for good gut health.

Believe it or not, your gut and your brain are directly connected. When you’re stressed, your gut feels it too! This connection is called the gut-brain axis, and when your stress levels are high, it can lead to digestive issues like bloating, indigestion, or even more serious problems.

Simple stress-relief techniques like deep breathing, meditation, or yoga can do wonders for your gut. So, make it a point to find time to relax every day, even if it’s just for a few minutes.

My idea of stress busting activities include Vipassana mediation, less screen time, my bike rides, spending time with my son and family members. It also includes reading a great book and taking up amazing DIY courses to upskill and upgrade myself.

Alright, let’s recap those 5 tips to improve your gut health:

1. Eat more fiber-rich foods.
2. Add fermented foods to your diet.
3. Stay hydrated.
4. Avoid excess sugar and processed foods.
5. Manage your stress.

Remember, taking care of your gut is an ongoing process, but by incorporating these simple habits into your daily routine, you’ll start to notice big changes in how you feel, both physically and mentally.

By the way, overtime, I have identified 18 sign and symptoms that manifest as a result of poor gut health. I have created a free gut health quiz. Higher your score, weaker your gut. Thounsds of people have taken this quiz and figured out their current gut health status. Find the link of the free quiz in the caption below. 

If you have any questions please let me know in the comments below. 

Thank you.

Stay Healthy, Stay Fabulous.