Cancer AIIMS gastroenterologist reveals 9 food facts for better gut health: Why slightly green bananas are best

That banana sitting in your fruit basket may look innocent, but its colour could secretly be shaping your gut health. According to Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, slightly green bananas are actually better for digestion than overripe ones. Surprising, right?In a recent Instagram post, Dr. Sethi shared nine fascinating food facts that flip common diet beliefs on their head. From everyday staples like rice to nutrient-packed berries and chia seeds, his insights highlight how small food choices can make a big difference for your health.The real eye-opener? Most of these changes don’t require expensive superfoods or supplements, just a smarter look at what’s already in your kitchen. Whether it’s choosing the right ripeness of fruit or rethinking how you cook rice, tiny tweaks can lead to better digestion, improved energy, and overall well-being.Dr Sethi captioned his post: “Here are 9 things I refuse to gatekeep about everyday foods.” His goal? To bust food myths and show people how simple dietary tweaks can improve digestion, energy, and long-term health. Let’s break down each of his nine key takeaways.Greenish bananas contain resistant starch, which acts like fibre and supports the growth of healthy gut bacteria. Overripe bananas, on the other hand, are higher in sugar and may not be as beneficial for your digestion. So, the next time you pick a banana, choose one with a hint of green for better gut health.Many people assume rice leads to weight gain, but Dr Sethi explains it’s about portion and preparation. When cooled and reheated, rice develops resistant starch that improves gut health and helps maintain blood sugar levels. Pairing rice with vegetables and proteins also balances the meal.Blueberries, strawberries, and raspberries aren’t just tasty; they’re loaded with antioxidants that fight inflammation and support heart and brain health. Regular consumption can also boost your immunity while satisfying your sweet cravings more healthily.These small seeds are rich in omega-3 fatty acids, fibre, and protein. Chia helps regulate bowel movements, keeps you full longer, and improves heart health. Just one spoon added to smoothies, yoghurt, or even water can deliver impressive benefits.Fermented foods like yoghurt are packed with probiotics, which help balance gut bacteria. Regular intake can reduce bloating, support digestion, and even enhance your immune system. Just be careful to choose plain yoghurt without added sugar.Almonds, walnuts, and cashews are excellent sources of healthy fats and protein. They reduce cholesterol, improve memory, and keep you energised throughout the day. A small handful daily is enough to reap their benefits without overloading on calories.Spinach, kale, and other leafy greens are packed with vitamins, minerals, and fibre. They support detoxification, improve iron levels, and promote glowing skin. Eating them lightly cooked or blended into smoothies maximises nutrient absorption.Replacing refined cooking oils with extra virgin olive oil can boost heart health and lower inflammation. Rich in monounsaturated fats and antioxidants, it’s a staple of the Mediterranean diet, which is linked to longevity.Drinking enough water is one of the simplest yet most overlooked health tips. Proper hydration supports digestion, flushes toxins, improves skin health, and keeps your energy levels steady throughout the day.Dr Sethi’s food facts prove that you don’t always need fancy superfoods or strict diets to stay healthy. Instead, making smart choices with everyday foods, like picking slightly green bananas, adding more probiotics, or swapping oils, can make a big difference for your gut and overall well-being.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read|5 Indian foods that increase risk of diabetes, heart disease and obesity