Boost gut health: 10 healthy habits to prevent bloating, constipation, irritable bowel syndrome

An unhealthy gut can trigger inflammation, which is linked to various chronic diseases like obesity, diabetes, and heart disease. an unhealthy gut can trigger inflammation, which is linked to various chronic diseases like obesity, diabetes, and heart disease. (Image: Canva)

Gut health is crucial because it plays a key role in digestion, immunity, and overall well-being. The gut contains trillions of bacteria, fungi, and other microorganisms, collectively known as the gut microbiota, which help break down food, absorb nutrients, and produce essential vitamins. A healthy gut microbiome also strengthens the immune system, protecting against infections and diseases. Moreover, research suggests a strong connection between gut health and mental health, often referred to as the "gut-brain axis." Imbalances in the gut can lead to issues like bloating, constipation, or irritable bowel syndrome (IBS) and may also contribute to mood disorders, including anxiety and depression.

Additionally, an unhealthy gut can trigger inflammation, which is linked to various chronic diseases like obesity, diabetes, and heart disease. Maintaining gut health through diet and lifestyle choices is therefore vital for ensuring proper bodily function and long-term health. Mumbai-based Dr Rashmi Khullar suggests 10 easy ways to clear your gut.

Stay hydrated

Water is essential for digestion and nutrient absorption. It helps break down food and softens stool for smoother bowel movements. Proper hydration also supports the mucosal lining of the intestines, which acts as a barrier to harmful substances. Aim for 8-10 glasses daily.

Eat fibre-rich foods

Dietary fibre, found in fruits, vegetables, whole grains, and legumes, promotes healthy digestion by adding bulk to stool, easing its passage through the intestines. It also feeds beneficial gut bacteria, encouraging the growth of a diverse microbiome. Include both soluble and insoluble fibres for balance.

Include probiotics

Probiotic foods like yoghurt, kimchi, and kombucha contain live bacteria that can help balance your gut microbiota, promoting better digestion and overall health. These good bacteria aid in breaking down food, enhancing nutrient absorption, and preventing harmful bacteria from colonising the gut.

Limit processed foods

Processed foods often contain artificial additives, preservatives, and high levels of sugar, which can disrupt the gut microbiota. These foods are difficult to digest and can lead to inflammation. Opt for natural, whole foods to reduce strain on your gut and support a healthy balance of microbes.

Add prebiotics

Prebiotics are non-digestible fibres that feed beneficial gut bacteria, helping them flourish. Foods like garlic, onions, bananas, and asparagus are rich in prebiotics, supporting a diverse and resilient microbiome. Regular intake can boost digestion, immunity, and gut health by promoting bacterial growth.

Also see | Bond with your gut: 7 ways to improve your digestive system, boost mental health

Practice mindful eating

Eating slowly and mindfully allows your digestive system to process food more efficiently. Chewing thoroughly helps break down food before it reaches the stomach, reducing bloating and indigestion. Mindful eating also prevents overeating, which can overburden the gut and slow digestion.

Exercise regularly

Regular physical activity enhances gut motility, aiding the movement of food and waste through the digestive tract. Exercise also lowers inflammation and reduces stress hormones, both of which can negatively affect gut health. Activities like walking, yoga, or cycling can boost gut function.

Reduce stress

Chronic stress affects the gut-brain axis, leading to digestive issues like bloating, gas, or irritable bowel syndrome (IBS). Relaxation techniques such as deep breathing, yoga, or meditation can reduce stress levels, calming the gut, and improving overall digestive health by balancing the microbiome.

Get enough sleep

Poor sleep patterns can disrupt your circadian rhythm, affecting gut health. A consistent sleep schedule allows your body to repair itself, including the digestive system. Sufficient sleep (7-9 hours) supports the balance of gut bacteria and ensures that digestion functions efficiently during the day.

Avoid overuse of antibiotics

While antibiotics fight infections, they also wipe out beneficial gut bacteria. Overusing them can lead to imbalances in your gut microbiota, weakening immunity and digestion. Only take antibiotics when prescribed by a doctor and consider taking probiotics afterwards to restore healthy bacteria levels.

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