July 21, 2025: Do you have digestive problems like bloating, constipation, or poor gut health? Now is the time to consider your diet. Gut health is significantly influenced by what you eat. Dr. A list of foods that will boost gut health and improve digestion has been provided by Saurabh Sethi, a gastroenterologist in California with over 25 years of clinical experience and training from Harvard and Stanford. Let's look at it.
Lentils:
It is not always necessary to spend a lot of money to improve your gut health. You don't have to spend a fortune to improve your gut health. Lentils are a good example. Dr. Lentils are a low-cost food and Sethi emphasizes their high fiber and prebiotic content. These legumes support smooth digestion, stabilize blood sugar, and nourish beneficial gut microbes. You can improve your overall gut health by adding them to salads or soups. Yogurt is known to be beneficial to gut health. But Dr. Sethi claims that Kefir is superior. He says it has “more diverse probiotics than yogurt.” Kefir with no added sugar is best for digestion. Kefir not only aids digestion but also supports mood and skin health through the gut-skin axis. Adding kefir into smoothies or consuming it straight can provide a potent dose of gut-friendly bacteria.

Chia Seeds:
Chia seeds are high in nutrients. They are loaded with prebiotics, omega-3s, and fiber. The gastroenterologist calls them ‘tiny but mighty’! Their gel-forming fiber soothes the gut lining and improves stool quality, thereby improving your digestive health. A little bit of water soaked tablespoon can make a big difference. Raw or fermented red or purple cabbage: Dr. Due to the microbiome-boosting properties of red or purple cabbage, Sethi suggests including it in the diet. They can be consumed raw or fermented. Fermented cabbage, like sauerkraut, delivers natural probiotics, while raw cabbage provides sulforaphane, which protects the gut lining. You can add them to stir fry, or salads.

Green bananas or cooked, cooled potatoes:
Gut health can be supported by even the most common vegetables in your kitchen. Green bananas and cooked, cooled potatoes are a great addition. They are rich in resistant starch, a prebiotic that feeds beneficial gut bacteria without spiking blood sugar.

Seaweed:
Prebiotic-rich seaweed is a common overlooked food. They also contain a lot of minerals that are good for the gut. Dr. Sethi emphasizes its capacity to restore diversity to the microbiome, particularly following antibiotic use. You can add seaweed to soups or consume it as snacks to support your gut.

Flaxseeds (ground):
Ground flaxseeds are excellent for promoting GI motility. It contains lignans and fiber, both of which improve microbial diversity and gut motility. However, Dr. We are reminded by Sethi to consume them ground rather than whole. You can sprinkle them on oatmeal or yogurt for a hormone-balancing, gut-friendly boost.