Expert reveals three food combinations to improve gut health

Keeping the gut healthy is a vital part of maintaining overall health. This requires a balanced lifestyle, including proper nutrients and exercise.

On 1 March, Dr Shubham Vatsya, a gastroenterologist and hepatologist at Fortis Hospital, Vasant Kunj, Delhi, shared insights via Instagram.

He explained that a proper diet is not just about the ingested nutrients, but ensuring their effective absorption into the human system.

1. Spinach / dal + lemon

Leafy greens and legumes like dal are rich in iron, yet the body struggles to absorb it from vegetarian sources.

• Raw spinach contains 2.7mg of iron per 100 grams.
• One cup of cooked lentils provides 37% of the daily value of iron.
• “The human body cannot absorb iron from plant-based sources well. However, when you squeeze some lemon into dal, chana or saag, then the vitamin C present in the lemon juice helps the body with iron absorption. This simple step improves both your immunity and energy levels.”

2. Chia and basil seeds + yoghurt

This combination provides two distinct types of dietary fibre alongside essential probiotics.

• Chia seeds contain insoluble fibre to assist bowel movements.
• Basil seeds provide soluble fibre to slow digestion and maintain fullness.
• “The probiotics in dahi and the fibre in chia and basil seeds protect from bloating and constipation. The higher fibre content keeps you full for longer,” stated Dr Vatsya.

3. Turmeric + black pepper

“Curcumin is an active compound in haldi (turmeric), which has very low absorption alone,” explained Dr Vatsya. “However, the absorption of curcumin is increased 2000 times by black pepper. This makes it far more effective for healing the gut and reducing inflammation.”

Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.