Fermented foods like idli, dosa, dhokla, kanji, and homemade curd contain live cultures that support the gut microbiome. Dal and legumes feed beneficial bacteria through prebiotic fibre. Ginger and turmeric have anti-inflammatory effects on the gut lining when used regularly in cooking.
A diverse diet is the most important factor for a healthy gut microbiome. Eating 30 or more different plant foods per week, including spices, herbs, nuts, and seeds, measurably increases bacterial diversity.