Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford University, has shared a list of 8 vegetables that can help improve your gut health, liver function, and overall wellbeing.
He explains that a healthy diet is not just about proteins, fats, and carbohydrates — vegetables play a very important role too. They are rich in fibre, vitamins, antioxidants, and plant compounds that keep your digestive system strong and help your body detox naturally.
Let’s take a look at the vegetables Dr. Sethi recommends and why they’re so good for you 👇
🥦. Broccoli
Broccoli is rich in a compound called sulforaphane, which helps your liver remove toxins from the body.
It also supports a healthy gut microbiome (the good bacteria in your stomach) and helps reduce inflammation.
👉 Tip: Eat it lightly cooked or steamed to keep its nutrients.
2. Beetroot
Beetroot is full of nitrates, which improve blood flow and support heart and liver health.
It also contains betaine, a nutrient that helps your liver break down fats and aids digestion.
👉 Tip: You can eat beetroot raw in salads or drink it as juice.
🍠 3. Sweet Potato
Sweet potatoes are loaded with fibre and beta-carotene, a powerful antioxidant.
They help feed good gut bacteria, promote smooth digestion, and support a healthy bowel.
👉 Tip: Boil or bake them instead of frying for a healthier meal.
🌿 4. Spinach and Leafy Greens
Leafy greens like spinach, kale, and methi (fenugreek) are full of magnesium, folate, and prebiotic fibre.
These nutrients improve gut bacteria, give you more energy, and support heart health.
👉 Tip: Add them to soups, dals, or smoothies.
🥬 5. Brussels Sprouts
Brussels sprouts are another cruciferous vegetable like broccoli.
They are high in fibre and contain natural compounds that may reduce the risk of colon cancer.
👉 Tip: Roast or sauté them for better taste while keeping nutrients intact.
🥦 6. Cauliflower
Cauliflower is a low-calorie vegetable that’s high in choline, an important nutrient for brain and liver function.
It’s also very versatile — you can mash, roast, or even make cauliflower rice.
👉 Tip: Add it to curries or soups to make your meals healthier.
🥕 7. Carrots
Carrots are rich in carotenoids, which help keep your eyes and skin healthy.
They also contain fibre that feeds good gut bacteria, improving digestion.
👉 Tip: Snack on raw carrots or add them to salads and sabzis.
🍈 8. Karela (Bitter Gourd)
Bitter gourd, or karela, is a powerhouse for blood sugar control.
It has unique phytonutrients that help boost metabolism and improve gut health.
👉 Tip: If you don’t like the bitter taste, soak it in salt water before cooking.
🌿 Final Advice from Dr. Sethi
Dr. Sethi says these vegetables do much more than fill your plate — they fuel your gut, liver, and entire body.
He suggests that even if you start by adding one or two of these veggies to your daily meals, you’ll notice positive changes in your health.
