When it comes to maintaining your health, doctors usually have the best advice. Dr Karan Rajan, also known as Dr Karan Raj, is an NHS surgeon who has gained a massive online following of over 5.3 million on TikTok, where he frequently shares his wisdom.
In a recent video, Dr Raj, who often discusses gut health issues, revealed four foods that research suggests we should incorporate into our diet to “improve gut health, according to research,” including two that he consumes daily. He first suggested eating kiwi, stating that “research has shown” it can be “as effective as psyllium husk and prunes in alleviating bloating and constipation symptoms”.
According to Dr Raj, kiwi is high in soluble fibre, which “promotes softer stool and increases stool frequency without the associated side effects of some laxatives”. He then recommended drinking coffee, noting that many people are unaware of its “gut benefits”.
“Coffee has been consistently linked with a reduced risk of fatty liver disease and the development of liver cirrhosis and chronic liver disease,” he explained. Coffee also contains soluble fibres and polyphenols, the latter of which act as “prebiotics”, nourishing good bacteria in your gut.
It’s also believed that all types of coffee, including decaf and instant, can help alleviate constipation.
Dr Raj has revealed that he tries to consume a delicious savoury snack daily – mixed nuts, including almonds, walnuts and pistachios. “Having a mixture of nuts gives you a diverse range of prebiotic fibres which promote microbial diversity in your gut” he explained.
He also cited studies suggesting that regular consumption of nuts, around 20 to 30g per day, is linked with a reduced risk of colorectal cancer. Furthermore, Dr Raj shared his love for yoghurt, a food item he consumes daily and is “loved by every gastrointestinal surgeon, doctor or dietician”.
To boost your gut health, he recommends opting for yoghurt containing live active cultures, which can “add to your good microbial load”. He elaborated that consuming yoghurt has been proven to alleviate symptoms of IBS (irritable bowel syndrome), and “can even improve lactose digestion in those who are lactose intolerant”.
To avoid issues such as constipation, heartburn and IBS, it’s crucial to eat the right foods that are beneficial for our gut. The NHS advises loading up on fibre to prevent constipation, aiming for 30g a day, including foods like wholemeal bread, brown rice, beans and oats.