Poor Food Choices
While several factors affect your gut, there is one that stands out: your food choices. The kind of food you eat plays a vital role in determining your stomach health.
Dr Gupta says, “Many people are unaware that their everyday choices can slowly damage gut health. One of the biggest culprits is a poor diet.”
He warns that eating too many processed foods, high in sugar and unhealthy fats, can disrupt the balance of good and bad bacteria in the gut. “Processed foods and those high in added sugars can feed harmful bacteria in the gut. Refined carbs like white bread and pastries offer little nutritional value and can disturb microbial balance. Fried foods and foods high in saturated or trans fats can be inflammatory, while dairy products may trigger symptoms in people with lactose intolerance.”
He further adds that high-FODMAP foods, like beans and certain fruits, can cause discomfort in sensitive individuals.
Eating A Low-Fibre Diet
It is important to note that a low-fibre diet also weakens gut health because fibre feeds beneficial bacteria in the gut, says Dr Gupta.
According to a study published in the journal Microorganisms, when our body doesn’t get enough fibre, it can throw off our gut balance, which may contribute to problems like obesity, type 2 diabetes, and other health issues.
Interestingly, how our gut reacts to fibre depends on the type of fibre we eat, how much of it we get, and for how long, researchers further noted.
Some of the fibre-rich foods include fruits, vegetables, and whole grains, and you can also include probiotic-rich foods like yoghurt or kimchi to help balance your gut microbiome.
Skipping Meals
Several studies claim that skipping meals or following intermittent fasting can be beneficial for gut health by promoting a healthier gut microbiome, reducing inflammation, and strengthening the gut lining. However, it is important to note that the experience isn’t the same for everyone and may backfire in some people.
According to Dr Gupta, irregular eating habits can have a significant impact on your digestive health. “When you skip meals or eat at inconsistent times, your digestive system gets confused. This can reduce the production of digestive enzymes, making it harder for your body to break down food efficiently. It also affects gut motility, which may lead to constipation or bloating.”
Therefore, skipping meals can stress the body, and stress itself can interfere with digestion. Additionally, these habits may disturb the gut microbiome, increasing the risk of gas, indigestion, and irregular bowel movements.
Taking Too Much Stress
Chronic stress has also been linked to stomach problems.
A 2011 study published in the Journal of Physiology and Pharmacology found that stress may lead to digestive issues like Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), acid reflux, ulcers, and food sensitivities. Researchers also shared that stress affects gut movement, increases sensitivity, weakens the gut lining, reduces blood flow, and alters the balance of gut bacteria.
Therefore, Dr Gupta highlights the importance of managing stress. He says, “By reducing stress, you allow your digestive system to function more smoothly. Techniques like meditation, yoga, deep breathing, and regular exercise help calm the nervous system and enhance the communication between the brain and gut, often called the gut-brain axis. This results in better digestion, fewer symptoms, and a healthier microbiome.”
Also Read: Why Being Stressed Causes Stomach Pain In Some People
Lack Of Adequate Sleep
Interestingly, gut issues can also arise from insufficient sleep. Poor sleep can disrupt the gut microbiome, leading to gut dysbiosis and symptoms like bloating, constipation, and diarrhoea. According to the National Heart, Lung, and Blood, experts recommend that adults sleep between 7 and 9 hours a night. However, it is important to know that sleeping more than 9 hours doesn’t necessarily mean it is harmful or good. What matters is how well-rested you feel after a night’s rest.
Overuse Of Antibiotics
Antibiotics are medicines that help treat bacterial infections. However, excessive use of antibiotics can not only kill the harmful bacteria but also destroy beneficial bacteria that are essential for digestion and immunity. “This leads to an imbalance in the gut microbiome, which can trigger digestive issues and even increase the risk of infections like Clostridioides difficile,” warns Dr Gupta, adding that frequent or prolonged antibiotic use can also contribute to antibiotic resistance and long-term damage to gut flora, potentially resulting in chronic gut issues.
Leading A Sedentary Lifestyle
A sedentary lifestyle refers to long periods of inactivity, either sitting or lying down without any movement. This could involve watching TV for prolonged hours, using computers or phones, or playing video games. Lack of physical activity can negatively affect gut health by decreasing microbial diversity, slowing digestion, and increasing the risk of gut-related cancers.
A 2023 study compared sedentary railway workers to more active colleagues and found that those who moved less had a less diverse gut microbiome. They had more of some bacteria (like Firmicutes) and fewer of others, along with notable shifts in gut fungi. These changes also affected how gut microbes processed nutrients.
Conclusion
In today’s fast-paced life, we often ignore what our gut is trying to tell us. As Dr Gupta points out, habits like poor diet, high stress, and lack of movement can quietly harm gut health. The good news is even small changes like eating more fibre, sleeping well, and staying active can make a big difference. Taking care of your gut isn’t just about digestion; it’s about feeling better every day.