A good digestive function and gut health define every aspect of your overall well-being. It lets the body break down food and assimilate nutrients to maintain the system healthy. People with a healthy digestive system are less prone to develop problems like constipation, heartburn, indigestion, flatulence, and other severe digestive conditions.
World Digestive Health Day (WDHD) is observed on May 29 annually, across the globe to increase awareness about digestive disorders, and the importance of prompt diagnosis and treatment of gastrointestinal diseases. The health event was first established in 2004 to earmark the 45th anniversary of the establishment of the World Gastroenterology Organization. World Digestive Health Day 2023 theme is “Your Digestive Health: A Healthy Gut From The Start”, which encourages the need for a healthy diet in the uplifting optimal digestive function and microbiome health. The main goal of this health event is to support a healthy lifestyle and promote the understanding of the importance of maintaining a healthy gastrointestinal (GI) tract.
The gastrointestinal tract is an important organ that offers nutrients, boosts the immune system and sustains the intestinal microbiota. The dietary requirements of the GI tract change right from newborn, through infancy, childhood and adulthood. Thus, knowing the normal functions of the GI tract and diet will assist in identifying when to get GI care for symptoms.
Role Of Gut Microbiome
The microbiome is a group of microorganisms including bacteria, fungi, parasites and viruses that live together in the gastrointestinal tract, mainly in the small and large intestines. The microbiota network is distinct, influenced by DNA and exposed to microorganisms during birth and via breast milk. Environmental exposures and diet can vary the microbiome, impacting overall health.
Though most microbes are beneficial, some may be harmful and dysbiosis can happen when there is interference in the balance of the microbiome, resulting in a higher risk of disease. 
How Does Diet Affect The Microbiome?
Well, diet can affect the way one’s microbiota functions, specifically a high-fibre diet. Diet holds a key role in determining the type of microbiome development in the colon compared to the roles of genes, environmental triggers, and medication play. Microbiota existing in the colon ferment dietary fibre, releasing short-chain fatty acids (SCFA), which reduce the pH of the colon, producing an acidic environment that supports the growth of good microbiota and restricts the growth of harmful bacteria. The pleiotropic effects of SCFA include triggering the immune system and regulation of blood glucose and cholesterol levels.
Powerful Foods For Gut Health
Incorporating some of these wholesome gut foods into a diet regimen supports immensely in optimising overall gut health and functions, these include:
Fibre-Rich Foods
Foods laden with fibre like fruits, vegetables, whole grains, beans, and legumes may assist to feed gut-friendly bacteria, letting them thrive and grow, thus improving the healthy functioning of the digestive system.
Also Read: Gut Health: 5 Must-To Add Foods In The Diet To Debloat Naturally-Infographic
Eat Rainbow Platter
Having a rich array of colourful fruits and veggies is an ideal way to make sure you get the broad spectrum of vitamins and minerals you need. These foods are packed with phytochemicals and bioactive compounds that contribute largely towards sustaining good GI health and functions. The host of phytochemicals found in coloured fruits and veggies can aid to promote the production of a diverse range of good bacteria in your gut.
Prebiotics
Garlic, onion, chickpeas, beans, artichoke, and banana are special dietary fibres called prebiotics that good bacteria in the gut feed and thrive.
Also Read: Prebiotics: 5 Awesome Foods That Uphold Gut Health-Infographic
Probiotics
The presence of live bacteria in foods like yoghurt, kombucha, kefir, and tempeh contributes greatly to the healthy functioning of the gut microbiota. Also, probiotics are available in the form of supplements with a wide range of bacterial strains and a high strength of bacteria.
Polyphenols
Polyphenols are antioxidant compounds found in plant foods like berries, purple carrots, spinach, green tea, grapes, and dark chocolate. These polyphenols are broken down by gut bacteria to make compounds that can promote immune functioning and brain health.
Gut Health Foods To Include
Some of the best gut health-supporting foods that should be part of your daily diet regimen, that help maintain your gut microbiome at its strongest and distinct. Adding some of these foods confers the growth of good bacteria in your gut, these include:
- Avocado
- Lentils
- Oats
- Chia seeds
- Almonds
- Garlic
- Onions
