8 foods to support healthy gut lining

Jun 9, 2025 BY: Timesofindia

Top foods that heal your gut

Let’s talk about your gut — not just about digestion or bloating, but the gut lining itself. This strong inner layer in your body holds on to the good stuff and blocks out the bad. When it’s strong, you feel more energetic, focused, and less inflamed. But stress, processed food, and even some medicines can weaken it. With a few changes to what’s on your plate, you can slowly help your gut lining get stronger. Here are some simple and tasty desi foods that support it naturally. istock

Homemade ghee

Good old ghee is great for your gut. It has butyrate, a fatty acid that gives energy to the gut lining. It also helps lower inflammation and supports healing. A spoonful on warm rice or a tadka in dal does more than just boost flavour. istock

Soft-cooked rice

Rice is comfort in a bowl, and your gut lining agrees. Especially when it’s soft and well-cooked, it’s easy to digest and gentle on the intestines. Combine it with ghee or curd for a simple, healing combo your belly can handle well. istock

Khichdi with moong dal

This light but powerful dish is gentle on your digestive system. Moong dal is easy to digest and full of protein, and when paired with rice, it creates a soothing meal that gives your gut lining a break while still feeding it right. istock

Amla (Indian gooseberry)

This small tart fruit is full of vitamin C, which helps make collagen — and collagen helps keep the gut lining strong. Eat it as murabba, juice, or in chutney form for a tasty way to care for your gut. istock

Coconut water

Cooling and naturally hydrating, coconut water also contains compounds that help reduce gut inflammation. It supports the overall gut environment and helps maintain the mucosal layer that protects your intestinal walls. istock

Fermented rice water (kanji)

Leftover rice water left to ferment overnight turns into a probiotic-rich tonic. Sipping on this helps grow good bacteria and improve the gut lining over time. Plus, it’s super refreshing in the summer months. istock

Okra (bhindi)

This slimy veggie is full of mucilage, which your gut lining really needs. It helps coat and protect the intestines and soothes any irritation. Lightly sautéed or added to sambar, it’s a gentle gut healer. istock

Homemade bone broth or veg stock

Slow-cooked broths are rich in gelatin and amino acids that directly support the repair of the gut lining. Whether you go for a meat version or a hearty veggie stock, it makes a warm, comforting base for soups or even as a sipping drink. istock

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