8 gut health secrets from this Harvard-trained gastroenterologist will help boost your mood, digestion, sleep

Health benefits of turmeric, ginger: Turmeric, ginger and fennel reduce gut inflammation and support easier, more comfortable digestion without bloating (Image: Canva)

Feeling constantly bloated, tired or low in mood? Your gut might be the hidden reason. The gut-brain connection directly affects digestion, mood swings, sleep quality and even immunity. Dr Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, uses his Instagram page to explain simple, science-backed ways to improve gut health.

From choosing gut-friendly foods to reducing daily stress, here’s what Dr Sethi wants you to know about keeping your gut, and your mind, healthy and happy.

Your gut and brain are in constant two-way conversation thanks to the vagus nerve. Around 90 percent of your body’s serotonin, the mood-boosting hormone, is actually produced in your gut. This means poor digestion, gut inflammation or unhealthy gut bacteria can quickly affect your mood, emotional balance and even how well you sleep.

Health benefits of fermented foods: Fermented options like kimchi, kefir, sauerkraut and plain yoghurt provide the good bacteria needed for better digestion and stronger immunity

Dr Sethi, in a recent post, explains that common issues like anxiety, irritability and fatigue often have gut health roots. Supporting your gut can create noticeable improvements in emotional and mental wellbeing.

The foods you eat shape your gut bacteria and influence how well your digestive system works. Dr Sethi suggests adding resistant starches, natural probiotics and anti-inflammatory spices to your meals. Slightly green bananas help feed good gut bacteria without causing sugar spikes.

Fermented foods like yoghurt, kimchi and kefir introduce healthy bacteria into your system. Berries such as blueberries and pomegranates provide natural antioxidants and fibre that benefit both gut health and digestion. Choosing real food over supplements often gives longer-lasting results.

• Understand how your gut and brain stay connected every single day: Nearly 90 percent of serotonin comes from your gut, making digestion crucial for emotional balance and energy levels.

• Choose slightly green bananas to feed your gut bacteria: Green bananas contain resistant starch that feeds good gut bacteria while helping to regulate your blood sugar levels.

• Add herbs and spices daily to fight inflammation and improve digestion: Turmeric, ginger and fennel reduce gut inflammation and support easier, more comfortable digestion without bloating.

• Manage daily stress levels to prevent gut damage and discomfort: Chronic stress affects your vagus nerve and gut lining, often leading to poor digestion, bloating and constipation.

• Include fermented foods to boost gut bacteria and mental clarity: Fermented options like kimchi, kefir, sauerkraut and plain yoghurt provide the good bacteria needed for better digestion and stronger immunity.

• Choose berries over probiotic pills for natural gut-loving benefits: Blueberries, raspberries and pomegranates fuel your gut with fibre and antioxidants while fighting oxidative stress.

• Know that daily bowel movements aren’t mandatory but struggling isn’t normal: Anywhere from three times a week to three times a day is considered normal, but pain, bloating or straining isn’t.

• Remember gut health isn’t just a trend, it’s your body’s real foundation: Improving your gut helps with mood, digestion, inflammation, appetite control and better quality sleep.