As we all know by now, food plays a major role in our overall health – and additionally, the health of our gut. When someone has good gut health, that means the function and balance of bacteria in the gastrointestinal tract are all working properly.

All food is ultimately broken down in the gut into a simple form that can enter the bloodstream and be delivered as nutrients in our bodies. A healthy gut contains healthy bacteria and immune cells that fight off bacteria, viruses and fungi. It also communicates with the brain through nerves and hormones.

Sooraj Tejaswi specializes in gut health and offers some healthy foods to keep your gut happy:

• In general, fresh vegetables and fruits are excellent choices. Nuts, seeds and legumes like beans and lentils are excellent sources of protein and fiber.
• Chicken and fish are preferable to red meats. When you do cook meats, avoid charring them to reduce the risk of stomach and colon cancers.
• Try to reduce drinking excess caffeine and alcohol, and stay away from fatty foods. This can help control symptoms of acid reflux.
• Use common sense and avoid getting carried away by food trends that promise magical results.

Tejaswi is a lifelong vegetarian but he does eat and drink some dairy products. Here are 10 guidelines he follows for a healthy gut:

1. Avoid eating out. If you do eat out, don’t go to buffets that can lead to overeating.
2. Drink water throughout the day. I add lime and a pinch of salt to my water to replenish electrolytes.
3. Avoid diet drinks and sugar-free, low-fat foods. Artificial sweeteners can cause bloating. In addition, low-fat foods don’t satisfy hunger and can promote overeating.
4. Eat nuts daily, but in moderation. A small handful is enough.
5. Eat a variety of whole grains and lentils.
6. Eat fresh vegetables and fruit daily.
7. Stop eating when full. (My father always taught me that my stomach is not a dumping ground for excess food.)
8. Eat homemade yogurt.
9. Buy one piece of candy or cake at a time to satisfy your sweet tooth. I never keep extra sweets at home to avoid binging.
10. Go to the farmers market weekly for seasonal veggies and fruits.