Doctors say that, aside from diet, some of our everyday habits, from how often we eat to how long we spend on the loo, may sabotage our digestive health
Gut health is essential to our overall wellbeing – it’s linked to everything from digestion to nutrient absorption and keeping our immune system ticking over. Digestive issues also frequently send us to the doctor.
Dr Deepali Misra-Sharp, a GP and women’s health specialist from Birmingham, says that digestive discomfort is one of the most common complaints she sees in general practice — from bloating and indigestion to more persistent issues like reflux.
A balanced diet rich in fibre, fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients necessary to maintain the integrity of the gut lining. It will also ensure an adequate intake of vitamins, minerals, and antioxidants, which help protect the gut cells from damage and support overall gut health.
But doctors say that, aside from diet, some of our everyday habits, from how often we eat to how long we spend on the loo, may sabotage our digestive health. We spoke to doctors to discover what habits we should adopt to maintain a healthy gut.
You skip meals or eat irregularly
Maybe you’re a fan of intermittent fasting, but GP Dr Ravina Bhanot says skipping meals or taking long breaks between eating can affect digestion and how well food moves through your digestive system.
As Bhanot explains, “When we eat, it triggers the gastrocolic reflex, a natural response where the stomach tells the gut to move waste along. Your body may skip out on this cue if you don’t eat too often. If hydration and fibre is low, the bowel can become more sluggish and increase the chances of constipation, bloating and discomfort.”
Bhanot knows intermittent fasting works well for some people as it can improve insulin sensitivity and reduce inflammation. “However, if someone experiences bloating whilst doing intermittent fasting, it may be worth adjusting the fasting window and adding gentle movement to help digestion.” For optimal digestive health, Bhanot recommends aiming for meals at regular intervals.
You are overeating sugar and its substitutes
It’s tempting to reach for a sweet treat, especially when the post-lunch slump hits and you need an energy boost, but foods high in refined sugar could harm your gut if eaten too frequently. Dr Leke Asong, NHS GP and gut health specialist says, “Sugar disrupts the delicate balance of the gut microbiome, causing inflammation in your gut which can damage its protective mucus layer and harm the good bacteria that we all need.”
High-sugar foods don’t just include the usual suspects like sweets and cakes, though. Asong says to look out for alternative names for sugar when you’re out shopping, such as maltodextrin, corn syrup, and fruit concentrate.
The news isn’t great if you’re thinking of swapping out sugar for an artificial sweetener. Some studies indicate that regular consumption of artificial sweeteners may disrupt gut microbiota, altering the balance of beneficial bacteria. Moreover, polyol sweeteners (such as xylitol and maltitol) can cause digestive issues like bloating and diarrhoea at high consumption levels. Asong recommends reducing added sugars, instead opting for stevia and monkfruit, which are extracted from plants.
You pop painkillers on an empty stomach
Ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs) can significantly relieve pain and inflammation. But NSAIDs aren’t risk-free. Their potentially most dangerous side effect is irritation of the stomach lining, which protects the stomach from the acid it produces to help digest food; this can lead to ulcers and bleeding in the stomach and other parts of the gastrointestinal tract.
Dr Suzanne Wylie, GP and medical adviser for IQdoctor, says, “To reduce this risk, it’s essential to take NSAIDs with food or milk, which can help buffer the stomach, and to avoid prolonged or excessive use. Where possible, consider alternative pain relief such as paracetamol, especially for those with a history of digestive issues.”
You’re scrolling on the loo
Leave your devices behind when you head to the bathroom, says colorectal surgeon Simon Brown, as too much time spent on the toilet when you’re not pooing can cause health issues. Spending time scrolling on the loo leaves you open to the risk of haemorrhoids, as the increased pressure from prolonged sitting affects your blood circulation.
“Sitting on the toilet forces your rectum into a lower position than if you were sitting on a couch or chair and the positioning causes a one-way value where blood enters, but blood really can’t go back,” Brown says. As a result, the veins and blood vessels surrounding the anus and lower rectum become enlarged and engorged with blood, increasing the risk of haemorrhoids.
Brown’s advice is simple: Leave all devices and distractions out of the bathroom, and if you don’t have a bowel movement within five minutes of trying, don’t force the issue. Get up and move around, as exercise can help stimulate the bowels to move.
You’re not sleeping well
According to GP Dr Ash Kapoor, a nutritionist and longevity specialist at Levitas, deep sleep triggers key repair hormones that rebuild your gut lining, calm inflammation, and support a healthy microbiome. Without it, you risk your gut health.
“Poor sleep raises cortisol, the stress hormone that damages your gut barrier, disrupts gut bacteria, and sparks systemic inflammation. Your gut microbiome depends on your body’s natural day-night rhythm. When sleep is irregular or poor, this delicate ecosystem goes out of balance, leading to bloating, poor digestion, immune dysfunction, and mood issues,” says Kapoor.
Kapoor recommends aiming for 7-8 hours of restorative sleep, getting into a regular sleep pattern and reducing screen time after dark.
You go to bed too soon after eating
Dr Misra-Sharp says lying down too soon after eating, which many of us are guilty of, can significantly impact digestive function and symptom control.
Misra-Sharp explains, “After a meal, your stomach produces acid to help digest food. Normally, this acid stays in the stomach, but when you lie down too soon, the absence of gravity makes it easier for acid to escape upwards into the oesophagus. This results in heartburn, regurgitation, sour taste in the mouth, and even night-time coughing or wheezing — symptoms that can severely disrupt sleep and quality of life.”
You should wait at least two to three hours between your last meal and lying down. Remaining upright during this time harnesses gravity to support digestion and reduce reflux.