Best Gut Healing Foods According to Ayurveda

Spices for gut health

Good gut health is one of the foundational principles of Ayurveda, an ancient healing system originating from India. From intermittent fasting to spicing up your meals, adopting Ayurvedic principles and eating gut healing foods can support your digestion and ease unwanted symptoms. Let’s explore how. 

Ayruveda believes in achieving optimal health by balancing the body, mind, and spirit. The importance of gut health is one of the foundations of Ayurveda, and research shows certain dietary staples used in Ayurveda can have a significant impact on gut health.1 In this article, we’ll explore how Ayurvedic food and lifestyle principles can help improve your microbiome and gut health.

What Is Ayurveda?

Ayurveda is an ancient philosophy and healing system that originated in India more than 5000 years ago. The central pillar of Ayurveda is that every person is made of five different elements: earth, fire, water, air and ether. Those five elements then form three main energies called Doshas. These include Pitta, Vata and Kapha. Doshas influence our physical constitution, personalities and health.

In Ayurveda, it is believed that good health comes from having balanced Doshas, whereas illnesses arise from imbalances. Ayurveda teaches us how to restore good health using a more holistic approach, including diet, nutrition, herbal medicine, yoga, meditation, detoxification practices and other lifestyle modifications.

Ayurveda places a lot of importance on one’s diet, teaching us to eat more whole and unprocessed foods, picking seasonal fruits and veggies, whole grains, legumes, nuts, seeds, and different herbs.¹

Ayurveda also prioritizes our individual constitution and imbalances, and subsequently tailors foods and herbs to each individual. By aligning our body’s unique needs with the natural rhythms of the different seasons in nature, we can achieve overall sustainable health and well-being.

What Is the Concept of Eating in Ayurveda?

Ayurveda focuses on connecting the diet, mind, body and spirit. Ayruvedic nutrition goes beyond thinking about “eating to survive,” and thinking about eating in a way that promotes our health and well-being. What we eat is important, and plays a big role in whether we feel fully nourished or drained. In Ayurveda food doesn’t only have nutritional value, but it also affects the body and mind through its energetic qualities.

According to Ayurveda, food doesn’t only have nutritional value, but it also affects the body and mind through its energetic qualities.

Each ingredient we consume has its own properties, including taste, energy or post-digestive effects. All the ingredients we consume interact with our individual constitution and affect our Doshic balance. Ayurvedic food guidelines are tailored to balance individual Doshas, thereby helping us promote harmony and maintain equilibrium in our body. When we align our diet choices and unique constitution to the current season we can foster optimal health. 

Furthermore, whole and unprocessed foods are at the forefront. Ayurveda prioritises eating fresh fruits and veggies, whole grains, legumes, nuts, seeds, herbs and spices. These foods provide essential vitamins, minerals and phytonutrients.² Furthermore, Ayurveda emphasises mindful eating practices, such as savoring each bite, developing gratitude towards our food, and eating in a calm and relaxed environment.

What are Ayurvedic Doshas?

Ayurveda recommends tailoring your diet and lifestyle habits according to your unique constitution, or Dosha. There are three main Doshas called Vata, Pitta, and Kapha. Every individual is a combination of those three Doshas, and each has it’s own characteristics and recommendations.

  1. Vata is associated with air and ether. It controls movement in the body. Individuals with a dominant Vata Dosha are usually creative, energetic, and enthusiastic. To balance the Vata Dosha, it is recommended to eat warm, grounding foods like cooked grains, root vegetables, nuts, and seeds. When your Vata is unbalanced, you should avoid cold and dry foods.
  2. Pitta is associated with water and fire. It controls digestion and metabolism in the body. Individuals with a dominant Pitta Dosha are usually driven, ambitious, and passionate. To balance the Pitta Dosha, it is recommended to eat cooling, hydrating foods like fresh fruits, leafy greens, coconut, and cucumber. When your Pitta is unbalanced, you should avoid spicy and oily foods.
  3. Kapha is associated with water and earth. It controls stability and structure in the body. Individuals with a dominant Kapha Dosha are usually calm, nurturing, and grounded. To balance the Kapha Dosha, it is recommended to eat light foods like legumes, cruciferous vegetables, spices, and bitter greens. When your Kapha is unbalanced, you should try to avoid heavy and oily foods.
Naturally thin, slenderMedium build, muscularLarger build, gains weight easily
Dry, rough, thin skin
Warm and reddish skin, prone to irritationThick, moist, smooth skin
Light restless sleepModerate sleeperHeavy sleeper
Very active, imaginative mind, enthusiastic, sporadic energyIntelligent, competitive, clear, focused mindEasy going, fun loving, patient, slower moving, resistance to change
Sensitive to cold weatherSensitive to heat and humidityIntolerant of cold, damp environments

What Are the Six Tastes in Ayurveda?

Ayurvedic nutrition is not only about flavors, but it is also about balancing the six different tastes: sweet, sour, salty, bitter, pungent, and astringent. Similar to Doshas, each of those six tastes has unique qualities and effects on our bodies.

  1. Sweet: Sweet foods include rice, wheat, sweet potatoes, carrots, bananas, milk, and ghee. Those foods have a grounding and nourishing effect. You can add natural sweetness to your meals by using maple syrup as a sweetener or by eating desserts made from fruits or whole grains.
  2. Salty: Salty foods include sea salt, seaweed, salty cheeses, celery, and spinach. Those foods can enhance the flavor of food and promote hydration and an electrolyte balance.3 You can use salt to season your dishes and enhance different flavors, or you can incorporate naturally salty ingredients like seaweed into soups and salads.
  3. Sour: Sour foods in Ayurveda include lemons, oranges, yogurt, pickles, vinegar, and tamarind. You can add sour tastes to your meals by using, for example, lemon on salads, vinegar-based dressings instead of mayonnaise or fermented foods like kimchi and sauerkraut.
  4. Bitter: Bitter foods include foods like kale, arugula, turmeric, fenugreek, bitter melon, and dandelion greens. You can include bitter tastes in your meals by including leafy greens into salads or smoothies or by adding different herbs and spices to your soups and stews.
  5. Pungent: Pungent foods include ginger, garlic, black pepper, chili peppers, basil or rosemary. You can improve the pungency of your meals by adding fresh or dried spices and herbs to different dishes or by including spicy sauces like salsa.
  6. Astringent: Astringent foods include beans, lentils, apples, pears, broccoli, and cauliflower. You can balance your meals with astringent tastes by including a variety of beans, lentils and vegetables in your diet, or choose fruits like apples and pears as your snacks or desserts.

Incorporating all six tastes in your diet can help support optimal health.

What is Agni?

Agni is an important concept in Ayurveda, which is often referred to as the “digestive fire”. Ayurveda teaches us that our digestion influences our overall well-being. Agni refers to our body’s ability to metabolize nutrients from the food we consume. Agni also refers to the entire digestive system: from the moment the food we eat enters the mouth to its full journey through the stomach and small intestine, until it is eliminated from our bodies. When our Agni is strong then our digestion is smooth and nutrients are absorbed properly. When Agni is weak, our digestion also becomes weak.

4 Principles for Supporting Digestion in Ayurveda

  1. Eat Mindfully: Ayurveda put a big emphasis on being fully present when we eat the food. Every person should take their time to slowly chew the food properly and savor each bite of the food. By chewing food properly we help to stimulate the production of digestive enzymes and we prepare the body for optimal digestion.4
  2. Choose Agni-Stimulating Foods: Some food and spices are known to support Agni and support our digestion. Examples of food that can stimulate our digestion include ginger, black pepper, cumin, coriander, fennel, and cardamom.5
  3. Manage Stress: In Ayurveda there is a huge empasis on reducing stress. As many research have shown stress has a strong impact on digestive health and it can impair digestion.6 There are a few practices like yoga, meditation or deep breathing that can help to reduce stress and promote relaxation.7
  4. Fasting & Detoxification: Intermittent fasting or cleansing practices can help reset Agni as well as clear accumulated toxins in the body and rejuvenate the digestive system. 8,9

Ayurvedic Foods & Spices Known for their Gut-Healing Properties

In the Ayurvedic diet, there are several Ayurvedic foods and spices that can help to support your gut health and improve your digestion. In the next section, we will look into some powerful herbs that are easily accessible and are easy to integrate into your cooking.

Ayurvedic foods and spices for gut healing


Ginger is a powerful herb for digestive support and it has anti-inflammatory properties that can help relieve any digestive discomfort, bloating and gas. Ginger also possesses carminative (gas relieving) effect, reduces intestinal cramping, and prevents dyspepsia and flatulence.10 These properties come from the many active compounds found in both fresh and dried ginger. Additionally, ginger oil has been shown to possess antibacterial and antifungal properties when used in cooking.27

Furthermore, a study conducted by Xiaolong Wang showed that short-term supplementation of ginger juice increased the Firmicutes-to-Bacteroidetes ratio and Proteobacteria abundance. Firmicutes and Bacteroidetes play important roles in the regulation of host lipid, bile acid, and sugar metabolism. 28

Microbiome Friendly Benefits of Ginger: 

  • Helps relieve digestive discomfort, bloating, cramping & gas.
  • Prevents dyspepsia & flatulence.
  • Increases Firmicutes/ Bacteroidetes ratio & Proteobacteria.


Turmeric has antioxidant and anti-inflammatory properties that can help to reduce inflammation.  In the gut, it favors the growth of beneficial bacteria such as Bifidobacteria and Lactobacilli, whilst also helping with the reduction of pathogenic strains. Curcumin is the active compound in turmeric and it is especially good for gastrointestinal health.11, 12

Curcumin can help manage conditions involving damage from harmful molecules and inflammation, metabolic syndrome, arthritis, anxiety, and high levels of fats in the blood. It might also help manage inflammation and muscle soreness after exercise, which could help people recover and perform better in the future.44

Microbiome Friendly Benefits of Turmeric: 

  • Helps reduce pathogenic strains.
  • Supports growth of Bifidobacteria & Lactobacilli.


Cumin seeds help with digestion by stimulating digestive enzymes and promoting the breakdown of food in the digestive tract.13 Cumin extract can be also effective in improving all IBS symptoms.14 The cumin fruit has various properties including antioxidant, anticancer, antidiabetic and antimicrobial effects. It can be also used to treat diarrhea.45

Microbiome Friendly Benefits of Cumin: 

  • Helps stimulate digestive enzymes.
  • Helps improve IBS symptoms, including relief for diarrhea.


Coriander seeds have anti-inflammatory and anti-spasmodic properties that can soothe gastrointestinal inflammation and alleviate digestive discomfort. Coriander is also used for healing inflammatory conditions like stomatitis, blepharitis, and hot inflammation of the skin.15 Coriander has been used for different stomach and heart diseases. Coriander is also used for indigestion, stomach pain, diarrhea and high blood pressure.46 Coriander seeds are also used to fight intestinal parasites and have anti-inflammatory and antiseptic properties. Some research suggests that coriander seed extracts may help improve glucose tolerance.47 Additionally, coriander was found to change the mix of bacteria in the gut, with higher levels of the helpful Bifidobacterium and Oscillibacter bacteria.48 Bifidobacterium strains which promote gut health and support immune function.20

Microbiome Friendly Benefits of Coriander: 

  • Used for indigestion, stomach pain, diarrhea & high blood pressure.
  • Can alleviate digestive discomfort.
  • Supports growth of Bifidobacterium & Oscillibacter.


Fennel seeds are effective for relieving gas, bloating, and abdominal cramps. They also support the production of digestive enzymes and aid in regulating bowel movements. Fennel also possesses anti-inflammatory, antimicrobial and antiviral properties.16 Fennel seeds and seed oil have various medicinal uses, including treating headache, flu, eye problems, and digestive issues. Tea made from fennel seeds contains essential vitamins and minerals. It is also prescribed to expel hookworms and treat intestinal bacterial infections. Additionally, fennel tea is used as a herbal remedy for colic and digestive discomfort.49

Microbiome Friendly Benefits of Fennel: 

  • Helps relieve gas, bloating & abdominal cramps.
  • Supports the production of digestive enzymes.
  • Aid in regulating bowel movements.


Cardamom stimulates digestion, helps relieve gastrointestinal discomfort, and promotes the absorption of nutrients in the digestive tract. Cardamom also disclose its therapeutic and preventive properties against diabetes.17 ​​It is used as a spice in Ayurvedic preparations and possesses medicinal properties as carminative for stomach ache, diuretic, cardiac stimulant, and antiemetic.35

Besides the antibacterial activity, the essential oil made of cardamom exhibited antidiarrheal effects along with antispasmodic activity. Cardamom extracts have promising potential for being used as preservatives in the food industry, owing to their antibacterial and flavoring properties, and are considered preferred alternatives to synthetic compounds. Cardamom exhibited antispasmodic, antidiarrheal, and antibacterial activities.34

The antibacterial effect of cardamom essential oil against negative bacteria such as Escherichia coli and Pseudomonas aeruginosa has been reported. 34 E. coli commonly resides in human colon and frequently causes diarrhea.34 P. aeruginosa also causes diarrhea, and it may affect immune-deficient or antibiotic-treated individuals, which is difficult to treat due to its innate resistance to several antibiotics.34

Microbiome Friendly Benefits of Cardamon: 

  • Stimulates digestion & helps relieve gastrointestinal discomfort.
  • Promotes the absorption of nutrients in the digestive tract.


Mint leaves have cooling and calming properties that can help relieve indigestion, nausea, and abdominal pain. Mint also have antimicrobial properties that can help preserve a healthy balance of gut bacteria. Mint also offer other beneficial properties such as prevention from cancer development, anti-obesity and anti-diabetic properties.18

Fresh mint has a calming effect and can also relieve spasms, fight germs and reduce pain. Mint leaves are rich in beneficial substances like alkaloids, saponins, organic acids, vitamins, carotenoids, chlorophylls, and essential nutrients. The essential oils in mint are very effective at killing bacteria, including strains of Escherichia coli. 41 Some strains of Escherichia coli can cause illness, particularly if they produce certain toxins. 42

Peppermint has traditionally been used to relieve flatulence, abdominal pain, nausea, vomiting, and morning sickness. Clinical studies have shown that peppermint oil can be effective in treating irritable bowel syndrome, dyspepsia, diffuse esophageal spasm and postoperative nausea. 43

By including these Ayurvedic herbs in your diet you can help to improve your digestion, support your gut health and also relieve digestive discomfort.

Microbiome Friendly Benefits of Mint: 

  • Can help relieve flatulence, indigestion, nausea & abdominal pain.
  • Can be effective in relieving IBS.

Spices for Your Dosha

If you’re wondering what spices are recommended according to your individual dosha, you can see an overview in this table.

CinnamonGreen cardamomCurry leaves
SaffronCumin seedsChili peppers
GingerCorianderMustard seeds
Black pepperMintGinger

Ayurvedic Perspective on Probiotics

Ayruveda has long expressed the the importance of beneficial microbes in maintaining digestive health and immune function. In particular, probiotic foods are a fantastic way to support a good gut community.  

Fermented Foods

Fermented foods are important in Ayurveda as they increase the beneficial bacteria in our gut. Fermented foods undergo a natural fermentation process that improves their digestibility and increases their probiotic content.19 

Traditional Ayurvedic fermented foods include yogurt, buttermilk, fermented rice, and fermented vegetables. These foods are rich sources of beneficial probiotic bacteria such as Lactobacillus and Bifidobacterium strains which promote gut health and support immune function. 20

Fermented Rice (Peya)

Fermented rice water is called peya. Peya is a traditional Ayurvedic remedy. Peya is made by soaking rice in water and letting it ferment overnight. It is used to aid digestion and promote gut health. Fermented rice water contains probiotic bacteria and enzymes that help digestion, ease gastrointestinal discomfort, and enhance nutrient absorption. 39

Fermented rice water has been found to possess probiotic capabilities due to the presence of lactic acid bacteria such as Lactiplantibacillus plantarum and Limosilactobacillus fermentum. These bacteria have been broadly documented for their growth inhibition against pathogenic bacteria.40

Fermented rice water contains antioxidants like inositol, which can reduce hair fall and support hair growth. During fermentation the protein, amino acid and oligopeptide content in rice water increases which leads to its beneficial effects. 40

Fermented Vegetables (Kanji)

Kanji is a fermented vegetable drink used for its probiotic benefits. It’s made by fermenting carrots, beets and other vegetables with water, salt, and spices. Fermented vegetables contains probiotic bacteria, vitamins, and minerals that help support gut health, boost immunity, and improve our digestion. Fermented vegetables also helps maintain a healthy balance of microbes in the gut and promotes overall well-being. Fermentation process can make foods and vegetables more easily digestible and enrich them in certain vitamins and antioxidants. 37

Studies have reported that Lactobacillus is present in fermented veggies. Lactobacilli play a role in fermenting carbohydrates, producing lactic acid, and creating an acidic environment that inhibits the growth of harmful bacteria. They also support immune function by enhancing the gut barrier and producing antimicrobial substances that help defend against pathogens.38

Pickles (Achaar)

Traditional Indian pickles are called achaar. They are made by fermenting vegetables or fruits with salt, spices, and oil. Pickles can add flavor to meals, aid digestion, and provide small amounts of probiotics that support gut health. Studies have reported that Lactobacillus and Weissella are present in pickled food. Lactobacillus and Weissella are important for human health as probiotics, aiding digestion and immune function. The regular consumption of pickles can help to lower cholesterol and prevent gut-borne infections. The microbiome isolated from pickled foods has potential probiotic properties that can prevent hyperuricemia and intestinal inflammation.36

Incorporating fermented foods into the diet is believed to strengthen the Agni, digestive system, improve metabolism and also alleviate digestive discomfort.20 It is recommended to consume these foods in moderation and according to individual constitution and digestive capacity.

Herbal Formulations

Ayurvedic herbal remedies are known as rasayanas, or gut-healing remedies. Herbal remedies can promote digestive health and balance gut microbes.21 These remedies are made up of a combination of herbs that have anti-inflammatory, antimicrobial and immune-modulating properties. Certain Ayurvedic herbs can help the growth of beneficial gut bacteria, while inhibiting the growth of harmful pathogens. These herbs can be combined to create tailored herbal remedies for specific digestive imbalances and individual constitutions. Common Ayurvedic herbs used for gut health include Triphala, Kutaja, Musta, Haritaki and Pippali. 

  1. Triphala: Triphala is a blend of herbs that can help maintain balance in the body, prevent and treat diseases. Scientific studies have found it to be effective in treating various health conditions.22
  2. Kutaja: Holarrhena antidysenterica is a plant that is commonly found in India and is used in Ayurvedic medicine. The seeds of this plant are mainly used as an antidiabetic remedy. Experimental pharmacology has shown that the plant’s seed extract has anti-diabetic properties. The plant also has anti-hyperglycemic and anti-hyperlipidemic activities and can be used to treat leukoderma.23
  3. Musta: Cyperus rotundus is a herb used to treat various conditions such as diarrhea, diabetes, inflammation, malaria, and stomach and bowel disorders. Cyperus rotundus has many medicinal properties, including anti-inflammatory, antioxidant, anti-diabetic, and anti-cancer effects. The roots and tubers contain high concentrations of active ingredients like essential oils, phenolic acids, ascorbic acids, and flavonoids.24
  4. Haritaki: Terminalia chebula Retz is a medicinal plant that grows in India. It is valued in Ayurveda for its ability to prevent and cure diseases. The fruit rind is often used in traditional medicine and is one of the ingredients in Triphala. Haritaki is used for external wound healing, fungal infections, and inflammations of the mucous membrane of the mouth. It is useful in treating asthma, piles, and cough.25
  5. Pippali: Piper longum is used in various medical systems, including Ayurvedic medicine. In Ayurvedic medicine, Pippali is used to relieve inflammation and muscular pain, stimulate appetite, expel gas from the intestines, and to shepherd the placenta after birth. Piper longum has been shown to have a big impact on a variety of illnesses and conditions, including cancer, inflammation, depression, diabetes, obesity and hepatotoxicity. The plant is also useful for treating microbial infections, cardiac disease, and radiation effects.26

These herbs can be consumed as powders, capsules or different mixtures of teas to support digestive health. Ayurveda suggests that by incorporating fermented foods and herbal remedies into the diet the gut microbiome can be balanced and at the same time our digestion can be strengthened.

What Does Ayurveda Say About the Gut?

As we have already mentioned, Ayurveda says that having a healthy gut is important for our overall health. Our gut is the place where our body digests food and gets rid of waste, which keeps us healthy and thriving. 

Here are some things that Ayurveda says can help keep your gut healthy: 

  1. Digestive Fire: Ayurveda says that our gut needs good digestive fire to digest food, create energy and get rid of waste. A balanced agni is important for good digestion and health. 
  2. Importance of Digestive Health: When our gut is healthy, we feel good, have energy and are less likely to get sick. On the other hand, if our gut is not working well, we can have problems like gas, bloating, or constipation.50
  3. Dosha Imbalances: Too much or too little of certain Doshas in our body can cause digestive problems. We can balance Doshas by eating the right foods and doing the right things for our health. 
  4. Role of Gut Microbiome: A balanced microbiome helps in digestion, nutrient absorption, and immune function, while an imbalance can lead to digestive disorders and systemic inflammation. 50
  5. Healing Modalities: Ayurveda suggests various ways to help us keep our gut healthy. We can eat healthy foods, take special herbs, do detoxification, do yoga, meditation, and make good food choices. These things can help us feel better and stay healthy.

What Are the Signs of Poor Digestion in Ayurveda?

Ayurveda identifies poor digestion as an imbalance in Agni which can result in various signs and symptoms in our body. Here are some common signs of poor digestion: 

  1. Indigestion: In Ayurveda, indigestion is characterized by feeling full, uncomfortable or heavy in the abdomen after eating food and may be also accompanied by symptoms such as nausea or acid reflux. If you experience indigestion you should eat mindfully, chew your food slowly and avoid overeating or consuming heavy meals. To support digestion you can add digestive spices like ginger, cumin or coriander to your food. 66
  2. Gas & Bloating: Excessive gas and bloating after meals are signs of poor digestion. This may show incomplete breakdown of food in the digestive tract leading to fermentation and gas production. 51 If you want to reduce gas and bloating, you should consume easily digestible foods and avoid improper food combinations, such as mixing fruits with dairy or eating fruits with other foods. Add carminative herbs like fennel, cardamom and peppermint to your meals. 65
  3. Irregular Bowel Movements: Constipation or diarrhea can indicate poor digestion. Irregular bowel movements may result from sluggish or hyperactive digestive function which can lead to incomplete elimination of waste. 52 To promote regular bowel movements, stay hydrated and consume plenty of fiber-rich foods like fruits, vegetables, whole grains and legumes. 64  
  4. Mood Imbalances: Digestive health is closely linked to mental-emotional well-being. Poor digestion and accumulation of toxins can affect the nervous system, leading to irritability, mood swings, anxiety or depression. 53 To manage mood imbalances, try relaxation techniques such as meditation or deep breathing exercises. 
  5. Mental Fog: Impaired digestion can impact mental clarity and cognitive function. Symptoms such as brain fog, poor concentration, forgetfulness or difficulty making decisions may indicate digestive issues affecting brain health.54 To improve mental clarity, prioritize sleep, maintain a balanced diet and stay hydrated. Practice mindfulness and concentration exercises to enhance focus and cognitive performance.63
  6. Skin Issues: Skin conditions such as acne, eczema, psoriasis or rashes may be related to poor digestion and accumulation of toxins in the body. The skin is a reflection of our internal health, such that digestive imbalances can often manifest as skin disorders. 55 To fight skin issues, support your detoxification. Consume antioxidant-rich foods like berries, leafy greens or turmeric to combat oxidative stress and inflammation in the body.62
  7. Bad Breath: Bad breath can be a sign of poor digestion and accumulation of toxins in the digestive tract. This may result from inefficient digestion and elimination of waste products. 56 To fight bad breath, brush and floss regularly and use tongue scrapers to remove bacteria and debris from the mouth. Add breath-freshening herbs like mint, clove or cardamom to your diet.

What are the Indicators of Ayurveda Gut Health?

In Ayurveda, good digestion is characterized by balanced Agni, efficient digestion of food and regular elimination of toxins. Here are the indicators of good gut health: 

  1. Regular Bowel Movements: When it comes to healthy digestion regular bowel movements are the key. These bowel movements should be well-formed, easy to pass and free of any discomfort and they should occur at least once a day usually in the morning.
  2. Balanced Appetite: A balanced appetite is a good indicator of healthy digestion. You should naturally crave nourishing foods when hungry and feel satisfied after eating.
  3. High Energy Levels: Having a healthy gut can help maintain stable and regular energy levels all day long without any sudden drops or crashes. People with good gut health can enjoy energy without feeling tired or sluggish. 
  4. Stable Mood & Emotions: Gut health plays a significant role in mental and emotional well-being. People with optimal gut health are more likely to have a balanced mood and feel positive emotions. They are less likely to have mood swings and feel irritability or anxiety.
  5. Clear Tongue: A healthy tongue should be pink and clear of any coating. It may have a thin coating in the morning that can be easily removed with tongue scraping. A coated tongue could signify a buildup of toxins in the digestive system. 
  6. Healthy Skin: The condition of your skin and hair can be a reflection of your gut health. Good digestion leads to clear and glowing skin. Your hair should be shiny, strong and with minimal loss or scalp problems.

How Can I Heal My Gut Naturally?

Resetting and healing your gut naturally means changing your diet and lifestyle to help balance your digestion and also eliminate toxins. Here are some natural and Ayurvedic recommendations for resetting your gut: 

  1. Stay Hydrated: Drink warm water (especially on empty stomach) or herbal teas throughout the day to stay hydrated and support your digestion. Avoid ice-cold drinks which can slow down digestion. Drinking warm water first thing in the morning can help start the day with good digestion and detoxification. 57
  2. Manage Stress: Try to prioritize stress management in your daily life. You can try practices like yoga, meditation, deep breathing exercises or mindfulness to reduce your stress levels. Chronic stress can disrupt digestion and impair gut health so finding time everyday to manage stress is essential for healing your gut. 58
  3. Use Digestive Spices: Add spices like ginger, turmeric, cumin, coriander, fennel or cardamom to your cooking. As we already introduced you to the benefits of those spices and herbs, to sum it up – these spices help improve digestion, reduce gas and bloating and support detoxification. 
  4. Eat a Wholefoods Diet: To improve your digestive health it is very important to focus on eating whole and nutrient-dense foods. These include fruits, vegetables, whole grains, legumes, nuts and seeds. These foods provide fiber that helps with bowel movements. You should avoid processed foods, refined sugars and artificial additives as they can worsen gut issues. 59
  5. Include Gut-Friendly Foods: Including gut-friendly foods in your diet can also help with digestion. Foods such as coconut yogurt, kefir, sauerkraut, kimchi, ginger or turmeric are known for their gut-healing properties. These foods provide probiotics, prebiotics and anti-inflammatory compounds that support your gut health. 
  6. Exercise Regularly: Trying to maintain a healthy lifestyle is also very important for gut health. Regular physical activity can promote bowel regularity, reduce stress and support immune function. 60 Adequate sleep allows for optimal rest and repair of the digestive system.61
  7. Try a Kitchari Cleanse: This is a gentle Ayurvedic detoxification that involves eating only one food – kitchari for a few days to a week. Kitchari is an Ayurvedic food which is made of a mix of rice, mung beans and different spices that aid in digestion. Kitchari is easy to digest, provides essential nutrients and supports detoxification while giving the digestive system a break. 

Take Home Message

All in all, consuming a variety of spices, fiber-rich and fermented foods can have notable benefits for your gut health and microbiome. If you are experiencing any unwanted symptoms, its worth looking at your gut for answers. Living in a microbiome friendly way means balancing all the different aspects of your life – your diet, mental and physical health – to ensure true vitality and joy. 


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