Expert-backed gut health tips: Harvard-trained doctor busts myths and shares the do’s and don’ts for better digestion and overall well-being (Image: Pexels)
Social media has become a place for trends, with plenty of gut health information available. While some of it is true, there’s a lot that does not add up or equate to correct knowledge.
Gut refers to the gastrointestinal (GI) system, whose health is determined by different types of bacteria in the digestive and intestinal tract. It’s both a balance of good and bad bacteria that helps strengthen the gut wall and is responsible for good digestive health.
Gut health, though, is not just limited to digestion; it has an effect on your overall well-being. Harvard-trained doctor Saurabh Sethi recently took to his Instagram account to clarify some of the gut-health trends doing the rounds, suggesting which ones to add and skip
According to Dr Sethi, here’s a breakdown of gut health do’s and don’ts you can actually trust:
| Do’s | Don’ts |
| Eat iron-rich foods | Skip iron sources |
| Pair iron with vitamin C | Drink tea with meals |
| Cook in cast iron | Overcook vegetables |
| Pick nutrient-rich cereals | Eat excessive dairy |
| Include lean meats | Rely on junk food |
In the video, Harvard-trained gastroenterologist Dr Sethi breaks down 10 popular gut health habits—highlighting the ones backed by solid science and worth trying, and calling out the overhyped fads you can skip.
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Dr Sethi says skip these habits for healthy gut:
Carnivore Diet: A diet high in excessive saturated fats and low in fibre impacts cholesterol levels negatively. The Mediterranean diet is rather recommended for maintaining good health as it includes fruits, vegetables, and whole grains, making it a much more nutritious option.
Missing Breakfast Randomly: Breakfast is considered to be one of the most important meals of the day. A protein-rich diet helps sustain energy throughout the day and reduces sugar cravings, leading to fewer blood sugar spikes. It’s never a good idea to skip breakfast.
Coffee in Moderation: According to scientific research, coffee helps protect from Alzheimer’s and heart diseases. It boasts antioxidants and has anti-inflammatory properties that prevent diseases.
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Bananas Cause Mucus: Bananas boast many health benefits. They are rich in nutrients, containing fibre and carbs that help prevent mucus through regular bowel movements. They are good for digestion, heart health, and even support weight loss.
Only Eating What Cavemen Did: A paleolithic diet low in carbs may not be the right choice for weight loss. It basically is a diet followed by prehistoric hunter-gatherers, including fruits, vegetables, fish, eggs, grass-fed meats, nuts, and seeds. It excludes dairy products with starch and can cause nutritional deficiencies.
The Harvard-trained doctor asks to add these habits for a better gut health:
Avoiding Late-Night Meals: Food consumed late at night can cause not one but many problems, beginning with digestive issues and acid reflux. It can further affect your weight and make you prone to diseases.
Fermented Foods Like Kefir and Kimchi: Fermented foods are good for the digestive system. Fermentation leads to better absorption of food in the body, leading to good gut health.
Iron Through Plant + Citrus Combo: Combining iron-rich plant food with Vitamin C helps in better absorption of iron, which might otherwise be difficult. Vitamin C found in oranges and lemons helps with the fast absorption of iron.
Daily Walk for Motility: Walking is known to have several benefits for the overall well-being of an individual. It not only improves digestion but also helps with constipation, bloating, and other issues.
Calmer Morning = Calmer Gut: Beginning your day right has assumed much more importance today. Be it journaling, drinking water, soaking in the sunlight, or meditation, starting your day with any or all of these will help ensure a happy gut.
The takeaway? Consistent, well-rounded care, not drastic fads or quick remedies, is what your gut needs to thrive. Pay attention to foods high in nutrients, drink enough water, and eat with awareness.
Disclaimer: This article provides general health and fitness information. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personalised diagnosis and treatment.