Your gut health is more than just about digestion; it can influence how well your heart functions, too. Cardiologist and functional medicine expert Dr Alok Chopra recently highlighted this connection in an Instagram post.
“As a cardiologist and functional medicine expert, I’ve seen how gut health impacts overall health — including your heart. These simple lifestyle habits can help you beat post-meal bloating and feel your best,” he wrote in the caption.
To avoid bloating and keep the gut healthier, Dr Chopra suggested a few everyday practices, including eating slowly and mindfully, avoiding carbonated drinks, watching portion sizes, limiting gas-producing foods, taking a gentle walk after meals, and staying hydrated.
These small shifts in daily routine may not only ease bloating but also support better long-term heart health.
But how do they actually work in practice?
Dr Raj Kumar, senior consultant, Non-invasive Cardiology at PSRI Hospital, tells indianexpress.com, “The gut is home to trillions of bacteria, collectively called the gut microbiome. These bacteria play an important role in digestion, immunity, and even in regulating inflammation in the body. When the gut is healthy and balanced, it produces beneficial compounds that protect blood vessels and reduce harmful cholesterol. However, an unhealthy gut can produce toxins that enter the bloodstream, increasing inflammation and raising the risk of heart disease. This link is important to understand because protecting your gut does not just improve digestion—it also lowers your risk of high blood pressure, diabetes, and heart problems.”
Science behind the habits mentioned by Dr Chopra
Dr Kumar explains that chewing slowly helps break down food better, which makes digestion easier and reduces bloating. Avoiding carbonated drinks prevents excess gas from entering the stomach. Controlling portion sizes reduces strain on the digestive system and helps maintain a healthy weight, which directly benefits the heart.
“Limiting foods that cause excess gas can make digestion more comfortable, though these foods are healthy and can be eaten in moderation. Staying hydrated supports smooth digestion and prevents constipation, which reduces stress on the gut. Taking a short walk after meals improves blood circulation and helps the stomach empty more efficiently. People often notice benefits like less bloating, better digestion, and improved energy levels within a few weeks of making these changes,” he explains.
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Other daily lifestyle habits that can be improved
“Yes,” mentions Dr Kumar, adding that eating a diet rich in fibre, such as fruits, vegetables, and whole grains, feeds the healthy bacteria in the gut. Including probiotic foods like yogurt or fermented items can also improve gut balance.
“Getting enough sleep and managing stress are equally important, as poor sleep and high stress can upset gut function and increase inflammation in the body. Regular physical activity not only supports the digestive system but also keeps the heart strong. Small, consistent changes in daily life can go a long way in keeping both the gut and the heart healthy,” he concludes.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.