8 daily habits to improve gut health, according to Harvard- and AIIMS-trained specialist

Struggling with digestion, low energy, or bloating? 8 simple daily habits to improve gut health, support the microbiome, and boost overall wellbeing. (Photo: Pexels)

• Dr Sethi recommends small daily habits for better gut health
• Morning gratitude, sunlight, and post-meal walks boost wellbeing
• Personalised nutrition is key, not generic diets

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In an age when wellness trends seem to change with the seasons, one experienced doctor believes the answer might be extremely simple. According to Dr Saurabh Sethi, Harvard and AIIMS trained MD, MPH in Gastroenterology and Hepatology with 25 years of clinical experience, small, consistent rituals could help reshape health in the coming year.

Someone who has spent decades studying the human gut, Dr Sethi shared his knowledge in an Instagram post recently. He argues that health is rarely transformed by overnight changes. Instead, he points to subtle daily patterns that influence digestion, hormones, sleep, and the microbiome, the bustling ecosystem of bacteria inside our bodies.

He suggests that modern lifestyles, dominated by screens, erratic meals and stress, often disturb this delicate internal rhythm. By restoring a few basic habits, he believes many people could see huge improvements in energy, digestion and long-term wellbeing.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Dr Sethi’s shares a list of 8 small daily habits that could reshape your health

Start the morning with gratitude, not your phone: Before diving into notifications or headlines, Dr Sethi suggests pausing for a brief moment of gratitude. This quiet habit may help reduce morning cortisol levels, calm the nervous system and prepare the digestive tract for the day ahead.

Get 10 minutes of morning sunlight

Exposure to natural sunlight shortly after waking helps reset the body’s circadian rhythm. According to Dr Sethi, this simple routine supports vitamin D production, lifts mood and synchronises the gut’s internal clock with the brain.

Also Read: Healthy habits to start your day right: 10 tiny changes that can make a huge difference

Walk briefly after every meal

A short ten-minute stroll after eating can do more than clear the mind. It stimulates digestion, helps regulate blood sugar levels and prevents the sluggish, heavy sensation that often follows a large meal.

Eat fermented foods several times each week

Fermented foods such as yoghurt, kefir, dahi or kimchi provide natural probiotics that nourish beneficial gut bacteria. Regular consumption can strengthen the microbiome, improving digestion, immunity and even aspects of mental wellbeing.

Add herbs and spices to everyday meals

Rather than relying on bland plates, Dr Sethi encourages generous use of spices like turmeric, ginger, cumin and black pepper. These traditional ingredients may reduce inflammation and support digestion while helping people reach the goal of roughly thirty plant foods each week.

Maintain a 12-hour eating window

Limiting meals to a consistent twelve-hour period, for example from 8 am to 8 pm, gives the digestive system time to rest overnight. This rhythm allows the gut to repair itself and carry out essential metabolic processes.

Include berries in the diet regularly

Berries such as blueberries, strawberries and raspberries are rich in antioxidants and fibre. Dr Sethi recommends rinsing them with baking-soda water before eating. They help nourish beneficial bacteria while lowering oxidative stress in the body.

Also Read: Are your “healthy habits” raising your cortisol? Here’s what you should change

Personalised nutrition instead of following generic diets

Lastly, he warns against blindly copying popular diets. He says that each gut is different and personalised food guidance allows people to identify what genuinely supports their digestion, energy levels, and long-term health.

FAQs on healthy habits to follow daily

1. Who is Dr Saurabh Sethi?

Dr Saurabh Sethi is a Harvard and AIIMS-trained gastroenterologist and hepatologist with over 25 years of clinical experience.

2. What are some simple habits to improve gut health?

Habits like walking after meals, eating fermented foods, including berries, and maintaining a 12-hour eating window support gut health.

3. Why is personalised nutrition important?

Every gut is different; personalised nutrition helps identify foods that truly support digestion, energy, and long-term wellness.

4. How does walking after meals benefit digestion?

A short post-meal walk stimulates digestion, regulates blood sugar, and reduces bloating.

5. Which foods support the microbiome?

Fermented foods like yogurt, kefir, dahi, kimchi, berries, and a variety of herbs and spices nourish beneficial gut bacteria.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.