8 gut health-improving practices that have Ayurveda’s stamp of approval

To get the better of gut discomposures, turn to these easy habits that have stood the test of time

The gut-skin relationship is increasingly under the spotlight; from inside-out beauty to holistic wellness, every concept is suggestive of the significance of gut health and how it can influence almost every function of your body. Therefore, the wellness-first movement that spurred during the COVID-19 pandemic continues to be the point of convergence; people are considering age-old Ayurvedic practices and following a Sattvic lifestyle along with modern-day preventive measures contemporaneously for improved health and well-being. 

The relationship between gut health and Ayurveda

Ayurveda talked about gut health way before the West even understood its importance, shares Nidhi Pandya, a third-generation Ayurveda expert. “In fact, Sama agni, translated as ‘balanced’ or ‘healthy’ (digestive) fires is a core part of the definition of health in Ayurveda, along with Sama dosha (balanced doshas), Sama dhatu mala kriya (balanced tissues and eliminations) and Prasanna atma, indriya, mana (the senses, mind and soul in a content and blissful state),” explains Pandya. In concurrence Dr Jitendra Varshney, wellness director at Six Senses Vana, shares, “Ayurvedic texts say that as long as the digestive fire in your gut is working well, you will feel vital, energetic and clear-minded.”

“The digestive system as a whole, is based on the constitution of the person, and so the gut will differ,” mentions Dr Lakshman, an Ayurvedic doctor with Soneva Soul. If a person is made out of wind constitution, which is Vata, they may experience constipation, frequent gastric complications and a variable appetite; if a person is made of fire constitution, which is Pita, then Irritable Bowel Syndrome (IBS) is a common problem with frequent diarrhoea and gut upsets upon consuming spicy food or even milk, as lactose-intolerant people generally fall under the Pita constitution; if they are made of water and Earth constitution, which is Kapha, then digestion is slow and they may suffer from piles and weight gain, explains the doctor.

“Ayurveda states that all disease begins in the gut,” says Varshney. “A few of the symptoms of an underperforming gut or digestive tract include bloating, indigestion, allergies, rashes on the skin, and a feeling of heaviness. This can lead to weakened immunity and other health problems, including mental and emotional health issues, if not treated on time. When it comes to Ayurvedic medicine, digestion and gut health are always the first line of treatment, regardless of what your health goal may be,” furthers Varshney, highlighting that the health of your gut is of utmost importance both in the fundamental principles and treatment plan in the school of Ayurveda. We ask three experts to chronicle the best Ayurveda-approved habits to ameliorate poor gut health.

Eat your vegetables cooked: Cook all your vegetables, says Pandya. “Your veggies should be ushna or warm and snigdha or moist. In fact, research says that when our ancestors started cooking their food, they evolved into this humane species—homo erectus. Before that, we were as primitive as other mammals. Not eating raw foods and using and using fire to cook our foods is what keeps us from being primitive.” She also recommends against consuming cold food. “Cold foods hinder the metabolism. We put food in the refrigerator because it prevents the breakdown of substances. When we eat cold foods, they’re much harder to break down and also alter the warm environment of the gut. Lastly, keep away from stale foods as they lack prana, or life.” 

Foods to avoid: “There are some foods that are harder for your body to digest and can lead to digestive toxins to build up, harming the functioning of your gut,” says Varshney. When possible, try to reduce or avoid foods that are frozen, canned, heavily processed or ice-cold, he suggests.

Make use of all the six tastes: According to Ayurveda, the key to eating a balanced diet is to include all six tastes in your diet—sweet, salty, sour, pungent, bitter, and astringent, shares Varshney. “This practice ensures that the body is receiving all the nutrients and food groups it needs. As a result, you will feel more satisfied, which, in turn, can help you to reduce your snack cravings later in the day,” explains the Ayurvedic doctor.

Drink water, but wisely: We’ve all been advised to drink copious amounts of water throughout the day, especially in the scorching heat. However, it’s important to be mindful of how (much) and when you consume water. “If water is taken before food, it helps in reducing body fats; if it is taken along with food, it helps in a healthy digestive system and if taken after food, it causes weight gain,” says Lakshman. On the same lines, Varshney warns, “Drinking cold water with your meal can slow the rate at which your digestive fires—essential for healthy digestion—perform their work of assimilating the food.”

Don’t sleep on lemon: Foods rich in fibre are always a plus for the gut, owing to the nutrient’s digestion-enhancing properties. Lemon—including its peel, pulp and juice—is loaded with pectin, a fibre that encourages the production of digestive enzymes, which, in turn, promotes better digestion. Lemons also have vitamin C, an antioxidant great for the gut microbiome and gastric motility. “On an empty stomach in the morning, drinking a glass of lukewarm water mixed with a teaspoon of raw honey and fresh lemon juice will help to clean your digestive tract and keep it healthy,” believes Varshney. “If you’ve been eating lots of rich, heavy or sugary foods, it may bring down your digestive fire or gut health. The best way to improve your digestive fire before meals is to eat a slice of ginger with freshly squeezed lemon juice and a pinch of rock salt on it,” he adds.

Good eating habits: Some of the most basic and easy-to-incorporate practices are often the most neglected ones. While being cautious of including the good and excluding the bad in your diet is paramount, adhering to simple eating habits can prove to be beneficial. Lakshman recommends chewing food properly, taking meals on time without any disturbance and concentrating on your food and eating slowly and steadily, chewing it properly so it gets mixed with saliva. Varshney adds, “The digestive process may be affected if you watch television or use your phone while eating. The mind and emotions play an important role in the digestion process as well.”

“Divide your stomach into four parts—half filled with food,one-fourth with liquids and the remaining one-fourth to be left empty so as to prevent gastritis. Plus, have a light dinner, most likely before 8 pm—food that is fully cooked and easy to digest. Take gut probiotics and prebiotics like ashtachoornam (a mix of eight spices used to treat various gastric contingencies in Ayurvedic texts) in buttermilk before your meal. Also include pomegranates and sprouts in your lunch as they help in the assimilation of food,” advises Lakshman. 

Opt for timely gut cleanses: Haven’t we all come across elaborate gut detoxification programmes and diets that promise rejuvenated health? Turns out you can follow simple gut-cleansing rituals from time to time using kitchen staples that are easily available. “Take half a spoon of triphalachoornam (a highly-beneficial mix of three myrobalans namely Amla, Haritaki and Baheda) with a spoon of honey and half a spoon of ghee once a week at night for good gut health,” suggests Lakshman. “Every once in three months, indulge in a proper gut cleanse by taking a purgatory pill or powder to clean the digestive system,” he furthers.

Listen to your gut: We’re likely to go overboard and indulge in overeating. At times, we do this intentionally, in the case of palatable meals, and sometimes we end up doing that habitually (or subconsciously) to just comply with our everyday routine. Varshney believes that this might not be the best way to approach your meals. “It is recommended in Ayurveda that you only eat when you are hungry. Instead of planning your meals strictly according to a clock, try checking in with yourself to see if you’re actually hungry or not before eating anything. It is best to hold off on eating if this is the case. If the food that you ate last isn’t fully digested, you don’t want to overload your digestive system with too much work,” he concludes.

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