Gut Health & Ayurveda: Best Foods to Heal from the Inside Out

In Ayurveda, Koshta (gut) refers to the gastrointestinal tract and its functions, particularly bowel movements, while Agni is the digestive fire or metabolic function responsible for transforming food into energy and waste.

According to Ayurveda, every person has a particular prakruti (body constitution) since birth. According to their prakruti, a person's agni and kostha are also decided . So for healthy living, food and diet should be taken according to a person's kostha and agni.

Understanding Gut Health in Ayurveda

According to Ayurveda, imbalanced doshas—Vata, Pitta, and Kapha—can disrupt the digestive system.

• Vata leads to gas, bloating, and constipation.
  
  
• Pitta causes acidity, heartburn, and inflammation.
  
  
• Kapha results in sluggish digestion and heaviness, mucus in stool
  
  

To bring balance, Ayurveda recommends diet, lifestyle changes, herbs, and detoxification through Panchakarma.

Agni (digestive fire):

• Function:
  Agni is responsible for the processes of digestion, absorption, and metabolism of food, converting it into energy and building blocks for the body. 
• Types:
  Pachak Agni can be classified into 3types based on its strength and efficiency,

        1)Tikshna Agni (strong digestion)

        2) Mand Agni (weak digestion)

        3)Visham Agni (irregular digestion)

Koshta (Alimentary Canal):

• Definition:
  Koshta encompasses the entire digestive tract, including the stomach, intestines, and other related organs. 
• Importance:
  Koshta's condition, including its ability to receive, digest, and expel waste, is closely related to Agni's function. 
• Assessment:
  Assessing Koshta (Koshta Pariksha) is important in Ayurveda to understand the nature of bowel movements, which can provide insights into Agni's state and overall digestive health. 
• Types:
  Koshta can be classified into 2 types

          1)Mridu (soft)

          2)Krur koshta(constipated)

Imbalances in either Agni or Koshta can lead to various digestive disorders and other health issues. 

Food habbits for "krur kostha" (hard to digest, or slow bowel movement/constipated)

"Krura Kosthi person need snigdha (unctuous), ushna (warm), and laghu (light but nourishing) food to soften their stools and support Apana Vata."

Ayurveda suggests focusing on foods that are light, easily digestible, and avoid those that can worsen Vata (the dosha associated with hard stools). 

• Warm, cooked foods: Prioritize cooked meals over raw or chilled options.
• 1 spoon cow ghee in lukewarm water daily morning empty stomach. ghee is a sneh that suppress increased vaat dosh in krur kosth person.
• Spices: Use warming spices like ginger, turmeric, and black pepper to aid digestion. 
• Fibre rich diet like apple ,banana, leafy greens, oats etc
• Light grains: Light grains like barley, wheat, and rice are generally considered suitable. 
• Cooked vegetables: Focus on cooked vegetables, particularly those that are not heavy or produce gas. 
• Dry fruits: In moderation, dried fruits like prunes and figs can be helpful. 
• Lighter dairy options: Skim milk and yogurt, rather than heavier dairy like cheese and ice cream, are preferable. 

Foods to Avoid:

• Heavy and oily foods: Avoid fried foods, heavy sauces, and excessive amounts of oil, as they can be difficult to digest. 
• Cold drinks: Cold beverages can worsen Vata and digestive issues. 
• Raw foods: Prioritize cooked foods over raw ones, as they can be harder to digest.
• Heavy legumes: While legumes can be beneficial, some varieties, like soy, can be heavy on the digestive system. 
• Foods that increase vaat dosh: Avoid foods that can cause excessive gas, such as certain beans and cruciferous vegetables. 
  

Food Habits for Mridu Kostha(soft or mild bowel constitution)

In Ayurveda, "Mridu Kostha" (मृदु कोष्ठ) refers to individuals with a soft bowel nature, where the bowels are easily stimulated and they may pass stools 2–3 times a day or get loose stools easily. This type is often seen in Pitta-dominant individuals or those with sensitive digestion.

1. Warm, Light & Nourishing Diet:
2. Prefer lightly cooked foods rather than raw.
3. Include steamed vegetables, soft cooked rice, khichdi, and moong dal
4. Avoid Purgative or Laxative Foods like berries etc
5. Limit intake of excessive fibrous or raw foods, castor oil, or strong purgative herbs like haritaki, as they may cause loose motions.
6. Include Grounding & Strengthening Foods
7. Root vegetables like sweet potato, carrots, and beets.
8. Use Ajwain, Jeera (cumin), Saunth (dry ginger), Hing in small amounts to support digestion without over-stimulating it.
9. Avoid pittvardhak food like curd ,methi, spicy food, etc.
10. Have a glass of takra/butter milk in diet daily
11. Avoid Cold, Oily & Junk Foods:
12. Cold drinks, ice creams, fried foods may aggravate vata and kapha, further weakening digestive fire.
13. have half cup of fennel seed lukewarm water daily in the morning empty stomach.
    
    

Fruits to Prefer:
Well-ripened bananas, papaya, stewed apples – they’re soothing to the gut.
Avoid sour or unripe fruits

Gut-Friendly Ayurvedic Herb

1. Triphala

A powerful blend of three fruits (Amla, Haritaki, Bibhitaki) that gently detoxifies the colon and balances all doshas.(Mridu koshti person should not take triphala frequently)

2. Ajwain (Carom Seeds)

It aids in vaatanuloman.Helps relieve indigestion, gas, and bloating.

3. Fennel (Saunf)

Cools and soothes the gut, reduces acidity,improves appetite.

fennel /sauf is know as best deepan dravya( appetite enhancer) in ayurveda 

4. Licorice (Yashtimadhu)

Heals the gut lining and is excellent for gastritis and ulcers.helpful in vitiliated pitt dosh

✅ Take under guidance of an Ayurvedic doctor.

5. Amla

It is best for pitt dosh .Person suffering from hyperacidity can consume amla daily.

6. Haridra(turmeric)

It has antibacterial and anti inflammatory properties.for detoxification of gut one should chew a small root of raw haldi daily in morning empty stomach

Tips for a healthy gut 

• Avoid adhyasan(practice of eating before the previous meal is digested)
  
  
• Avoid incompatible food combinations (viruddha ahar) like milk + salt, fruit + dairy.
  
  
• “Annasevanam yathashakti” (eat only as much as you can digest).
  
  
• Dont drink excessive water .water should also be consumed according to the koshta and agni.KRUR KOSTHI person should drink around  3 ltrs of water daily while a mrudu kosthi person should drink water according to their  thirst.
  
  
• Avoid Ratrijagran(staying awake for long time in night)Sleep well to allow digestion to reset overnight.
  
  

IBS Ayurvedic Cure

Root cause of IBS is mandagni.The line of treatment for treating IBS is deepan pachan .

Some of the herbs that are helpful in IBS are-

1. Kutaj
2. Bilva
3. Ajmoda
4. Sauf
   

• Pomegranate peel extract kadha is best for IBS .Take 2 glass of water in pan add the peel extract of pomegranate in it and boil it until the water remains half in the pan. Take  this kadha empty stomach daily in morning and evening 
• A soft, warm blend of mung dal and rice with ghee and mild spices(Ajwain,jeera,black salt,turmeric) is easy to digest and deeply nourishing. Ideal during gut cleansing or for people with IBS.
• Cooked seasonal vegetables like bottle gourd (lauki), carrot, and pumpkin are light on the stomach and support bowel regularity.

Avoid :

• Avoid raw salads
• Avoid ,spicy oily ,haevy to digest food
• Avoid milk and milk products .As milk is guru in gun i.e heavy to digest 
• Stress is one of the major cause of IBS .Regular yoga,meditation should be done to keep your mind calm and stress free
• Panchkarma therapies like piccha basti and shirodhara has tremendous effect in IBS.