4 Powerful Foods That Can Dramatically Improve Gut Health and Banish Bloating Fast

Surgeon Dr. Karan Rajan, better known as Dr. Raj, has revealed four foods and drinks that can help reduce bloating and ease constipation without resorting to medication. Bloating is a common issue, often linked to excessive gas in the gut, but it can also be caused by conditions such as constipation, food intolerance, coeliac disease, or irritable bowel syndrome (IBS).

Dr. Raj shared his recommendations with his five million TikTok followers, offering natural alternatives to ease discomfort, reports the Mirror.

“Four foods that can improve your gut health, according to research, and the last two I eat every single day,” Dr. Raj explained in his TikTok video.

Kiwi Fruit

Dr. Raj called kiwi fruit one of his “all-time favorites” for gut health. Research has shown that it is as effective as psyllium husk and prunes in relieving bloating and constipation. “Kiwi is particularly rich in soluble fiber, which promotes softer stool and increases stool frequency without the associated side effects of some laxatives,” he said.

Coffee

Many people enjoy coffee daily but may not realize its benefits for digestive health. Dr. Raj noted, “Coffee has been consistently linked with a reduced risk of fatty liver disease and the development of liver cirrhosis and chronic liver disease.” He explained that coffee contains both soluble fibers and polyphenols, which act as prebiotics to feed healthy gut bacteria. “Coffee may also improve gut motility making it beneficial for reducing constipation.” For those looking to reduce caffeine, Dr. Raj added that decaf coffee and even instant coffee offer the same benefits.

Mixed Nuts
Dr. Raj emphasized the importance of eating a variety of nuts, including almonds, walnuts, and pistachios. “Having a mixture of nuts gives you a diverse range of prebiotic fibers, which promote microbial diversity in your gut,” he said. Research has suggested that regular nut consumption, around 20 to 30 grams a day, may help reduce colorectal cancer risk by improving gut health and reducing inflammation.

Yogurt
Yogurt is widely recommended by gastrointestinal experts, and Dr. Raj agreed. He advised choosing yogurt that contains live active cultures, like lactobacillus and bifidobacterium, to support gut health. “Yoghurts have been shown to alleviate symptoms of IBS. They can even improve lactose digestion in those who are lactose intolerant,” Dr. Raj explained.

However, Dr. Raj cautioned that while these foods can help with bloating, persistent or severe bloating could be a sign of a more serious condition, such as bowel or ovarian cancer. The NHS advises seeking medical attention if you have concerns.