The Gut Health Trend: Indian Foods That Improve Digestion Naturally - Part 9
How Poor Gut Health Can Trigger Autoimmune Diseases
By Saranya – Dietician, Nutrition Educator, Diabetes Educator
Most people think autoimmune diseases start in the immune system. But in many cases, the problem starts in the gut.
As a dietician with 20+ years of experience, I have seen many clients with thyroid disorders, rheumatoid arthritis, psoriasis, IBS, and other autoimmune conditions. One common factor in almost all of them is poor gut health.
This connection is rarely explained clearly. Let’s understand it in simple words.
ЁЯзм What Is an Autoimmune Disease?
An autoimmune disease happens when the body’s immune system mistakenly attacks its own tissues.
Examples include:
Thyroid disorders (Hashimoto’s thyroiditis)
Rheumatoid arthritis
Psoriasis
Lupus
Inflammatory bowel disease
The big question is: Why does the immune system get confused?
The answer often lies in the gut lining.
ЁЯз▒ The Gut Lining and the “Leaky Gut” Concept
Your intestine has a protective lining that acts like a filter. It allows nutrients to pass into the blood and blocks harmful substances. When gut health is poor due to wrong food habits, stress, infections, or processed foods, this lining becomes weak. Small gaps develop in the lining. This is called “leaky gut.”
Because of this:
Undigested food particles enter the bloodstream
Toxins and bacteria leak into the blood
The immune system reacts strongly
Over time, this constant immune reaction can lead to autoimmune conditions.
❌ Foods That Damage the Gut Lining
Regular intake of these foods weakens the gut barrier:
Highly processed foods
Excess sugar and bakery items
Deep-fried foods
Excess maida (refined flour)
Packaged snacks and junk food
Excess tea/coffee on an empty stomach
Preserved and artificial foods
These foods disturb gut bacteria and increase inflammation.
✅ Foods That Help Repair the Gut
The good news is that the gut lining can heal with the right foods.
Include more of:
ЁЯег Probiotic Foods
Curd, buttermilk, fermented idli/dosa batter
ЁЯМ╛ Prebiotic Foods
Banana stem, garlic, onion, yam, chicory root, bran
ЁЯеЧ Fiber-Rich Foods
Vegetables, fruits, greens, millets, whole grains
ЁЯМ┐ Digestive Spices
Jeera, ginger, turmeric, ajwain, fennel
ЁЯНЫ Simple Traditional Indian Meals
Home-cooked food is the best medicine for the gut.
ЁЯМ┐ Simple Daily Habits That Support Gut Healing
Eat at fixed timings
Chew food slowly
Avoid overeating
Sleep well
Walk after meals
Manage stress through breathing or yoga
These habits reduce stress on the gut and help the lining repair naturally.
✨ Final Thoughts
Autoimmune diseases do not develop overnight. They build slowly when the gut is repeatedly damaged for years. By focusing on gut health, you are not only improving digestion—you are protecting your immune system. Healing the gut is one of the most important steps in managing and preventing autoimmune conditions.
ЁЯФФ Coming Next in This Series
In the next blog, we will explore how your gut health plays a major role in the aging process. You will learn why digestion, nutrient absorption, and gut bacteria balance decide your energy, immunity, and strength as you grow older.
ЁЯСЙ Don’t miss Blog 10:
“Gut Health and Aging – Why Your Digestion Decides How You Age”
By Saranya – Dietician, Nutrition Educator, Diabetes Educator
About the Author
Saranya is a Dietician and Nutrition Educator with 20+ years of experience promoting traditional, practical, and sustainable food habits for better health. strongly believes that consistency and traditional diets are the key to long-term health and never recommends shortcuts for any health issues.
Read more practical nutrition articles at: https://saranyanutritionist.blogspot.com/
Need guidance? Connect with Saranya for personalised diet support. Whatsapp link
⚠️ Disclaimer :For educational purposes only. Consult a professional for individual health advice.
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