Gut health: How acid reflux, fatty liver and inflammation are linked to chronic diseases

Also read | Acid reflux causes, symptoms, treatment: Keep away from alcohol, fizzy drinks, juices and chocolates

Fatty liver: Non-alcoholic fatty liver disease (NAFLD) is closely linked to poor diet, excess sugar consumption, and a sedentary lifestyle. When excess fat accumulates in the liver, it interferes with insulin regulation, increases cholesterol levels, and triggers systemic inflammation, all of which raise the risk of type 2 diabetes and heart disease. “Nearly 70 percent of individuals with type 2 diabetes also have NAFLD. This highlights how closely liver health is connected to metabolic function and overall well-being,” he says.

Gut inflammation: Inflammation in the gut often results from imbalanced gut bacteria (dysbiosis), processed foods, chronic stress, and overuse of medications. Persistent inflammation is a major driver of autoimmune disorders, obesity, and even neurological conditions like Alzheimer’s disease. “A disrupted gut microbiome weakens immune defenses and promotes widespread inflammation. This is why gut issues are common among patients with rheumatoid arthritis, lupus, and inflammatory bowel disease,” the expert says.

Dr Vatsya suggests these 8 lifestyle changes to protect gut health, prevent chronic disease

Adopt a gut-friendly diet: A gut-friendly diet consists of whole grains like brown rice and quinoa, fibre-rich fruits and vegetables like leafy greens and apples, fermented foods like yogurt and kefir, and healthy fats from avocados, nuts, and olive oil. “A fibre-rich diet is key for maintaining a healthy microbiome. It helps regulate digestion, prevents fatty liver, and reduces inflammation linked to chronic diseases,” Dr Vatsya suggests.

Also read | 10 home remedies to cure acidity, acid-reflux, heartburn

Avoid processed foods and refined sugar: Processed foods and excess sugar promote inflammation and disrupt gut bacteria. Artificial sweeteners like aspartame and sucralose can also negatively impact gut microbiota. “Instead, opt for natural sweeteners like honey or jaggery and focus on whole, unprocessed foods,” he says.

Maintain a healthy weight: Obesity increases the risk of acid reflux, fatty liver, and gut inflammation. Maintaining a healthy weight through a balanced diet and regular physical activity significantly lowers the risk of metabolic disorders. Engaging in at least 30 minutes of brisk walking, yoga, or strength training daily can help regulate gut function. Dr Vatsya shares, “Excess body weight, especially around the abdomen, worsens acid reflux and fatty liver. Even a 5-10 percent reduction in weight can improve gut and liver function.”

Manage stress effectively: The gut and brain are closely connected. Chronic stress alters gut microbiome balance, leading to inflammation and worsening gut issues. Stress-reducing activities such as meditation, yoga, deep breathing exercises, and ensuring 7-9 hours of quality sleep can regulate gut function. According to Dr Vatsya, “Stress reduction is a powerful tool for improving gut health. A relaxed mind supports a healthy digestive system.”

Also read | Heartburn and bloating? Here's how stress and acid reflux feed off each other

Stay hydrated: Adequate hydration supports digestion, liver detoxification, and microbiome balance. Drinking 8-10 glasses of water daily, along with herbal teas, chaas, and buttermilk, can improve gut health. Dr Vatsya informs, “A well-hydrated body keeps the digestive tract functioning smoothly and prevents constipation.”

Consume fermented foods and probiotic supplements: Probiotics help replenish beneficial bacteria, while fermented foods provide live cultures that enhance gut health. Including fermented foods like kimchi, sauerkraut, and kombucha in the diet can help balance gut bacteria. “Including probiotics in your diet can improve digestion, reduce inflammation, and support immune function," he says.

Limit antibiotic and NSAID use: Overuse of antibiotics disrupts gut bacteria balance, leading to increased inflammation and digestive issues. Frequent use of NSAIDs like ibuprofen can damage the gut lining, increasing GERD and leaky gut risk. Dr. Vatsya advises, “Use antibiotics and painkillers only when medically necessary. Instead, opt for natural anti-inflammatory foods like turmeric and ginger,” he adds.

Get regular health check-ups: Routine liver function tests, glucose monitoring, and inflammatory markers can help detect issues early and prevent long-term complications. Regular screenings for liver function, glucose levels, and inflammatory markers such as CRP and ESR can help track gut-related health risks. Dr Vatsya states, “Early detection through blood tests and imaging can help prevent complications before they become severe.”

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.