US gastroenterologist explains: 7 foods for the intestines

California gastroenterologist Dr. Saurabh Sethi has highlighted some everyday foods that positively impact gut health. Offering a comprehensive list of foods, from light green bananas to plain yogurt, and from spices like turmeric, ginger, and fennel to chia and basil seeds, Dr. Sethi emphasizes that a healthy diet nourishes the gut microbiome, reducing inflammation and improving digestion. "The food you eat is medicine for your body," says Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist and liver disease specialist. Dr. Sethi emphasizes that the impact of gut health on overall health is becoming increasingly important, and he says that some foods, often overlooked in daily life, are gut-friendly.

Dr. Sethi notes that slightly green bananas, in particular, are an ideal source of prebiotics for the gut microbiome. Green bananas, which contain resistant starch, provide nourishment for beneficial gut bacteria, but he cautions that overripe bananas are high in sugar and should therefore be avoided.

Coffee both increases intestinal motility and contributes positively to liver health. However, Dr. Sethi cautions that excessive coffee consumption on an empty stomach can lead to reflux, anxiety, and diarrhea. It's recommended to consume 1-2 cups daily, preferably with food, and without added sugar.

Dr. Sethi explains that spices like turmeric, ginger, and fennel not only add flavor to dishes but also reduce inflammation and strengthen the intestinal wall. Regular and balanced consumption of these spices is said to support intestinal health.

Fermented foods play a significant role in gut health. Dr. Sethi says that probiotic sources like plain yogurt, kefir, and sauerkraut, which contain no added sugar, inhibit the growth of harmful bacteria and increase the diversity of beneficial bacteria in the gut.

While white rice is often avoided due to weight and health concerns, Dr. Sethi emphasizes that this isn't the right approach. He explains that for white rice to reap its benefits, consuming it chilled increases resistant starch levels and supports the gut microbiome.

Dr. Sethi states that forest fruits such as blueberries, raspberries, and pomegranates reduce oxidative stress and nourish the good bacteria in the gut, thanks to the high fiber and polyphenols they contain, and points out that these fruits may be more effective than probiotic supplements.

Dr. Sethi states that chia and basil seeds absorb water and form a gel in the intestines, thus facilitating digestion and helping to nourish the beneficial bacteria in the intestines.

This article is written for general informational purposes only and should not be considered medical advice. ntv.com.tr is not responsible for any self-diagnosis made by readers based on the content of this article. If you have any concerns about your health, consult your doctor.