If you've ever felt the discomfort of a sluggish digestive system, you know the relief that comes from getting things moving. Instead of reaching for a quick-fix laxative, top-tier gastroenterologist Dr. Saurabh Sethi—who holds training from prestigious institutions like AIIMS, Harvard, and Stanford—recommends a simpler, more natural approach: your grocery list. Dr. Sethi recently shared a list of 10 gut-friendly powerhouse foods that can help you achieve natural, instant relief and establish long-term digestive wellness. This isn't just about fibre; it's about enzymes, water content, and gut bacteria.

The Fibre-Rich Heavyweights

Constipation is often a sign that your body needs more bulk and lubrication. These first few items are champions of fibre, making them essential for a smooth bowel movement.

• Chia Seeds: These tiny seeds are a gut-health miracle. They're packed with soluble fibre, and when soaked, they form a gel-like substance. This gel absorbs water, which softens the stool and provides bulk, making it easier to pass. Dr. Sethi advises soaking them before consumption to maximise their benefits.

• Lentils: A staple in many diets, lentils are an excellent source of both soluble and insoluble fibre. They not only add significant bulk to stool but also help to boost gut motility (the movement of food through your digestive tract), keeping everything on a regular schedule.

• Oats: Especially rich in beta-glucan, a type of soluble fibre, oats create a soft, viscous gel in the intestines. This gel not only promotes regularity but also feeds your beneficial gut bacteria, leading to a healthier, happier gut over time.

• Flax Seeds: Like chia seeds, ground flax seeds are a fantastic source of both soluble and insoluble fibre and omega-3 fatty acids. Adding them to your smoothies or oatmeal acts as a gentle, natural laxative and aids in smooth passage.

The Enzyme-Driven Fruit Remedies

Nature's most delicious solutions come in the form of certain fruits. These aren't just high in fibre; they contain specific enzymes that actively help break down food and stimulate the bowels.

• Kiwi: Beyond its fibre content, kiwi contains the unique enzyme actinidin. Research highlights that consuming kiwi can effectively stimulate bowel movement and improve overall digestive function, making it a powerful natural remedy.

• Papaya: This tropical fruit is loaded with papain, an enzyme known for its ability to break down proteins and aid digestion. Eating ripe papaya can help to clear the digestive tract and provide natural relief from sluggishness.

• Prunes (Dried Plums): The age-old remedy. Prunes are highly effective due to their high content of sorbitol, a natural sugar alcohol that draws water into the colon, effectively softening the stool, combined with a good dose of insoluble fibre.

• Pears: Often overlooked, a single medium pear offers substantial fibre. The combination of fibre and natural sorbitol in pears gives them a gentle, laxative-like effect, aiding in a more comfortable and regular bowel movement.

Essential Greens and Hydration Boosters

Regularity isn't just about what you eat, but how well your system is supported by minerals and greens.

• Spinach: This leafy green is a hidden gem for the gut. It's rich in magnesium, a mineral that acts as a natural osmotic laxative by drawing water into the intestines, and, of course, contains plenty of fibre.

• Water: Dr. Sethi consistently stresses that without adequate hydration, even the best fibre-rich diet will fail. Fibre needs water to swell and create the soft bulk required for easy passage. Aim for at least eight glasses daily to help your gut gold foods do their job!

By integrating these ten powerful, everyday foods into your diet, you can support your digestive system without relying on medication, echoing Dr. Sethi's focus on evidence-based, sustainable wellness from the inside out.
Read Also: The Anti-Diet Star: Akshay Kumar’s Secret to Age-Defying Vigor (Yes, He Eats Jalebis)
Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!
HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!