With Elora

Guide to Gut
Wellness

Simple everyday habits
For a happier gut

Woman resting beside a glass of lemon water

Your gut doesn’t need a complicated diet.

It needs consistency

Build a Gut-
Friendly Plate

Try to include these regularly:

01 Fibre-rich carbs

Brown rice grains

Brown rice

110 kcal/100g cooked · Complex carbs for steady, lasting energy.

Rolled oats

Oats

150 kcal/100g · Rich in fiber, keeps you full, supports heart health.

Millet grains

Millets

120 kcal/100g cooked · Gluten-free, iron-rich, gentle on digestion.

An assortment of whole grains and beans

Whole grains

140 kcal/100g cooked · Fiber-packed, supports gut health & metabolism.

02 Vegetables

Sliced carrots

Carrot

40 kcal/100g · Rich in beta-carotene, supports eye & skin health.

Sliced cucumber

Cucumber

15 kcal/100g · Hydrating, low-cal, aids detox & digestion.

Fresh leafy greens

Greens

25 kcal/100g · Packed with vitamins & fiber, supports immunity & gut health.

Sliced beetroot

Beetroot

45 kcal/100g · Boosts blood flow, iron-rich, natural energy lift.

03 Fruits

A halved papaya

Papaya

40 kcal/100g · Aids digestion, rich in enzymes & vitamin C.

A halved pomegranate

Pomegranate

83 kcal/100g · Antioxidant-rich, supports heart & skin health.

A halved apple

Apple

52 kcal/100g · Fiber-rich, supports gut health & heart wellness.

A halved pink guava

Guava

68 kcal/100g · High in fiber & vitamin C, boosts immunity.

04 Probiotic foods

Curd

60 kcal/100g · Probiotic-rich, supports gut health & digestion.

Buttermilk

40 kcal/100g · Light, hydrating, aids digestion & cooling.

A wooden spoon filled with curd

Other traditionally
fermented foods

30–50 kcal/100g (avg) · Rich in probiotics, boosts gut & immune health.

05 Healthy fats

Nuts & Seeds

550–600 kcal/100g (small portions ideal) · Healthy fats & protein, supports heart & brain health.

Nuts, sesame seeds and oils arranged around a plate

Sesame

570 kcal/100g (use sparingly) · Rich in calcium & healthy fats, strengthens bones.

Cooking Oils
(in moderation)

120 kcal/tbsp · Essential fats for hormone balance & nutrient absorption.

Don’t Forget These 5 Daily
Habits

your Daily 5 Habits

  • Drink
    enough water
  • Eat enough
    fibre
  • Sleep well
  • Move your body
  • Eat slowly

Easy Gut-Friendly Swaps

Instead ofTry
Refined cerealsOats / whole grains
White bread frequentlyWhole-wheat bread
Sugary drinksWater / unsweetened buttermilk
Packaged snacksFruit + nuts
Very low-fibre mealsAdd vegetables + whole grains
Skipping meals &
overeating later		Regular balanced meals

Go Easy on These

You don’t necessarily need to completely eliminate them but limit frequent/excessive intake of: