Your intestine does more than digest food. It plays a vital role in everything from immunity and metabolism to energy levels, mood and overall well-being. Yet, many people ignore their gut health until they start experiencing problems like bloating, indigestion, fatigue, irregular bowel movements or frequent hunger pangs.
What many people don’t realize is that the way they eat can be just as important as what they eat. Small, conscious changes in everyday habits can go a long way in aiding digestion, improving nutrient absorption and maintaining a healthy gut.
Dr. Saurabh Sethi, a gastroenterologist and hepatologist with over 25 years of experience and training from AIIMS, Harvard, and Stanford Universities, shared eight gut health facts that can change the way you eat in an Instagram post on June 5. His insights reveal how everyday food choices and eating habits can affect digestion, nutrient absorption, and overall health.
In the caption, she wrote, “Here are 8 gut facts that will change the way you eat. Your gut doesn’t always scream. Learn to listen.”
1. Irregular meal time
The first gut health mistake that Dr. Sethi highlighted was irregular meal timings. According to him, eating at different times every day can disrupt the body’s internal clock and have a negative impact on digestion. He stressed the importance of maintaining a consistent eating schedule to maintain a healthy gut.
“Your gut has its own circadian rhythm. Eat at consistent times every day.” He noted.
2. Beans cause bloating, but only in the beginning
Many people avoid beans because they can cause bloating and digestive discomfort. However, Dr. Sethi points out that this effect is usually temporary. Citing clinical trials, he said about 50% of people were affected by bloating during the first week of regularly eating beans, but that number dropped to only 3-11% by the third week as the gut adjusted to the increased fiber intake.
“As your microbiome adapts, it becomes better at fermenting fiber,” he said.
3. Eating under stress stops digestion process.
According to Dr. Sethi, stress hormones direct blood away from the gut, which can hinder digestion. He advised being more mindful during meals and avoiding distractions like phones while eating. “Put the phone down. Your gut can’t digest in fight-or-flight mode.”
4. Eating late at night can disrupt your stomach’s cleansing cycle
Dr. Sethi explained that the intestine has a natural cleansing mechanism called the migrating motor complex (MMC), which works when the stomach is empty. Eating too close to bedtime can disrupt this process and affect digestion.
“The migrating motor complex only works when your bowel is empty. Stop eating 2-3 hours before bed.”
5. A 10-minute walk after meals improves blood sugar control
Dr. Sethi stressed that taking a short 10-minute walk after eating can significantly improve digestion and help control blood sugar levels. He said this simple habit can reduce post-meal blood sugar spikes by up to 22 percent, making it more effective than many over-the-counter digestive supplements. “Movement is medicine,” he insisted.
6. Your gut makes 95 percent of your serotonin, not your brain
Dr. Sethi explained that most of the body’s serotonin, a key chemical linked to mood and emotional well-being, is produced in the gut. This means that digestive problems like bloating, constipation or intestinal inflammation can directly impact how you feel mentally.
“Heal your gut. Improve your mental health,” he said.
7. Meal sequence changes blood sugar by up to 73 percent.
He explained that the order in which you eat food can dramatically affect blood sugar levels. Eating fiber and protein before carbohydrates at the same meal can significantly reduce glucose spikes, even if the meal remains the same. “Sequence matters,” he wrote.
8. Eating frequently increases the risk of metabolic syndrome by 54 percent.
Dr. Sethi warned that eating too frequently increases the risk of metabolic syndrome. People who eat fast gain more weight, have sharp increases in blood sugar and have poor digestion overall. “Slow down. Chew 20X per piece,” suggests Dr. Sethi.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
