Leading gastroenterologist shares 7 micro habits to improve your gut health

Keeping gut health in check should be of prime importance. A healthy gut is a sign of overall well-being and when something goes amiss, it can be telling sign of potential problems in future. Gastroenterologist Dr Pal recently took to Instagram to share small habits that can do good for one’s gut health and overall health.

The habits he has shared are something that all of us know, and yet we tend to ignore them, simply because we take our health for granted and don’t understand how small things can make a huge difference.

Chew food
Dr Pal said one must chew their food properly. Like every bite you take, you should chew it 20 to 30 times. It may sound a tad hard, but think of the benefits it offers. From boosting digestion, reducing bloating to maximizing absorption of nutrients, there are so many benefits of chewing food.

Mindful eating
He also advised eating food until you’re 80% full. When you do this, you start practicing mindful eating. This habit can help curb inflammation and you will also stop feeling slugging after having meals.

Walking after meals
Is a 10 minute walk after every walk too much of an ask? No, right? This one habit when done regularly can bring a slew of positive changes. It will keep your blood sugar level in check, help boost digestion and also make you feel active through the day.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Fermented food
Another good thing that you can do for your gut is adding fermented foods like curd, dosa batter, kimchi and kefir to your diet. You must have these things at least 3 times a week if you want your gut to feel nourished. The doctor also advised that people must include one fruit and three vegetables to their diet if they want their gut health to improve.

Eat during 12-hour eating window
One must carefully plan their day in such a way that they eat only during the 12-hour eating window. For instance, one can eat during 8 am to 8 pm window and avoid eating anything at all the rest of the time. This way one call allow for one’s digestive system to rest, repair and detoxify naturally.

Take a look at the post:

Sleep
Sleep is one of the important pillars of health and it does play an important role in how your gut health is. When you regularly sleep on time, it allows for microbiomes to regenerate properly. If one sleeps late at night, it can impact one’s digestion poorly and also give rise to cravings.

Read daily
Dr Pal highlighted that just like your physical well-being, your mental well-being is important too. He said that one should read 5 to 10 pages on a daily basis, as it can help calm one’s mind and make one feel more at ease.

Also read: From walking with a stick to now doing pilates at 86, know Salman Khan’s step mother’s fitness secret

FAQs on how to keep gut health in check:

1. Why is gut health important?
A healthy gut supports digestion, immunity, and even mood balance.

2. What foods help improve gut health?
Fiber-rich foods, probiotics (like yogurt and kefir), and prebiotics (like bananas and oats) nourish good bacteria.

3. Can stress affect gut health?
Yes, chronic stress can disrupt digestion and harm healthy gut bacteria.

4. How much water should I drink for good digestion?
Aim for plenty of water daily to help food move smoothly through your digestive system.

5. Should I take probiotics every day?
They can help, but it’s best to get them from food first and consult a doctor before using supplements regularly.

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.