Many of us eat what we believe are healthy meals yet still wake up feeling bloated, flat or heavy. Medical professionals increasingly link these sensations to inflammation in the gut — a reaction that happens when the lining of the stomach and intestines becomes irritated. That irritation can slow digestion, sap energy, weaken immune function and cause ongoing discomfort.

Dr Pal Manickam, a gastroenterologist based in California, offers reassuring news: small changes at the table can ease gut irritation. He shared practical, food-based suggestions designed to be woven into everyday eating patterns.

Mix Colour, Crunch and Culture on Your Plate

Dr Manickam recommends a straightforward approach:

Colour → Fill meals with vivid fruits and vegetables

Crunch → Include nuts, seeds and whole-food textures

Culture → Add fermented choices such as curd or kefir

He notes these elements soothe the digestive tract and promote the growth of beneficial microbes that help keep digestion balanced.

Five Foods He Favors
1. Leafy Green Vegetables

Greens like spinach, moringa and kale are easy on the gut.
Dr Manickam likens them to a "cooling layer" over the digestive lining.
They help reduce internal heat and irritation, supporting smoother digestion.

2. Berries

Small fruits such as blueberries, strawberries and amla supply antioxidants.
These compounds counteract inflammation and cellular stress in the digestive tract.
Berries also offer natural fibre that feeds beneficial gut bacteria.

3. Turmeric and Black Pepper

Dubbed the "golden pair" by Dr Manickam, turmeric contains curcumin, a powerful anti-inflammatory compound.
Black pepper boosts curcumin absorption.
He recommends incorporating them into dishes or sipping warm water infused with the blend.

4. Fermented Foods

Items like curd, kefir and sauerkraut supply probiotics.
These live cultures help restore the gut lining and enhance digestive resilience.
Including them regularly can reduce bloating and support overall balance.

5. Fatty Fish and Flaxseeds

Sources such as salmon, tuna and flaxseeds provide omega-3 fatty acids.
Omega-3s help dial down inflammation across the body.
They also support heart health and offer sustained energy.

Foods to Limit

Dr Manickam advises cutting back on:

Highly processed foods

Excessive added sugar

Deep-fried snacks

Sugary, artificially flavoured drinks

These items tend to aggravate gut irritation and hinder efficient digestion.

Why Gut Care Matters

When the gut is well supported, the benefits reach far beyond digestion.
A healthy digestive system contributes to:

Stronger immunity

Improved energy levels

Clearer skin

Better mood and sleep quality

Caring for the gut, Dr Manickam says, helps the whole body function more smoothly.