8 Gastroenterologist approved foods for digestive health that most are missing

When you've been eating healthy and exercising more just to be able to have a smooth-functioning digestive system and overall health, why not be even more precise with your diet? A healthy diet not only involves avoiding harmful ingredients but also includes healthy foods that target specific health areas.In terms of gut and digestive health, Dr Saurabh Sethi, MD, MPH, a board-certified gastroenterologist trained at Harvard, Stanford and AIIMS shared 8 foods he wished more people ate and why. Find them out below!

According to the doc, the green vegetable is rich in sulforaphane, which supports liver detox and gut microbes. Additionally, it also reduces inflammation. The sulforaphane in the vegetable inhibits the production of inflammatory substances and the antioxidants, vitamins and minerals in it protect the body from oxidative stress, heart diseases and support bone and digestive health, as per a 2023 study published in Antibiotics.

Beets beat them all. These root vegetables are packed with nitrates which improve blood flow and betaine which supports liver health and digestion. A 2021 research published in Food Science & Nutrition found that beetroots have betalains and nitrates that eliminate oxidative and nitrative stress, along with reducing LDL (bad) cholesterol. Additionally, consumption of the vegetable can also enhance athletic performance and reduce muscle soreness.

Sweet Potatoes are going to be fam-favourites with the winter season setting in. It seems their component beta carotene is rich in fibre and antioxidants. Their consumption aids increased gut bacteria and improves bowel movements. Sweet Potatoes are gaining popularity in the US as a healthy vegetable that has essential nutrients such as fibre, vitamin A, potassium and manganese that provide it antioxidant, anti-diabetic, anti-inflammatory and other beneficial properties, as per a 2022 research published in the Journal of Food.

Leafy greens including spinach are packed with magnesium, folate and prebiotic fibres that help diversify and elevate the gut bacteria. Research published in Clinical Nutrition Research in 2015, spinach and other leafy vegetables are rich in dietary nitrate which lowers the risk of cardiovascular disease and reduces blood pressure.

Another cruciferous powerhouse is Brussels sprouts which have fibre and other compounds that may reduce colon cancer risk along with other benefits. According to a 2022 study published in Biomedicine & Pharmacotherapy, cruciferous vegetables such as Brussels sprouts have sulforaphane which is successful in chemoprevention in colon cancer patients.

An uncommon yet important suggestion it seems. Cauliflower is low in calories and rich in choline which is vital for liver and brain function. Truly, the vegetable is enriched with sulforaphane which has anticancer properties and choline which improves brain health.

Carrots are much-loved vegetables and deservingly so. These orange roots are high in carotenoids and fibre which are beneficial for eye and skin health and feed the gut microbes. As per a 2024 study published in the International Journal of Food Properties, the carotenoids, polyphenols and vitamins in carrots have shown anticarcinogenic, antioxidant and immunity-boosting qualities.

This vegetable is highly popular in Indian households but it seems it's time for it to travel to the kitchens in the West. Bitter melons have a unique set of phytonutrients that support metabolism, control blood sugar and improve gut health. According to a 2016 study published in Seminars in Cancer Biology, several studies quoted bitter melon's effectiveness in improving glucose tolerance, reducing blood glucose and lowering haemoglobin levels in people with type II diabetes.

Lastly, the top doc recommended adding these vegetables to your meals this week and seeing how they improve your health. Not only do they fill up the plate but also fuel the gut, liver and overall health. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.