POOR gut health has been linked to a host of health problems, from mental health disorders to even cancer.
It’s also said to increase your risk of diabetes, as well as insomnia, arthritis, and skin conditions like psoriasis.
Dr Saurabh Sethi has shared the eight habits he uses for his own gut health[/caption]
Nearly half of us experience signs that our digestive systems are struggling – like bloating, constipation, or diarrhoea.
But what can we actually do to fix it?
Just like with weight loss, there’s no magic solution.
No detox, cleanse, or supplement will transform your gut overnight, despite what some TikTok hacks claim to do.
But you can make a real difference by following a few simple steps each morning, one gut doctor has suggested.
Dr Saurabh Sethi, a gastroenterologist has shared the eight habits he uses for his own gut health.
1. Drink water before coffee
Before you rush to make your first coffee of the day, make sure you’ve had at least one glass of water, Dr Saurabh said.
Drinking water after waking helps replace fluids lost overnight and supports digestion by keeping the gut lining hydrated.
Proper hydration also helps food move smoothly through the intestines and prevents constipation.
Caffeine, on the other hand, can have a mild diuretic effect, meaning it increases fluid loss.
Having water first helps offset that and reduces the risk of dehydration, which can slow digestion and cause bloating.
2. Get morning sunlight
Getting out first thing in the morning helps reset the body clock, which controls digestion as well as sleep and energy, the expert said.
Research shows that early light exposure boosts serotonin, a hormone that lifts mood and supports gut movement.
“Step outside for five to 10 minutes within an hour of waking up,” Dr Saurabh added.
3. Morning breathwork
Just a few minutes of deep belly breathing before breakfast can help calm your gut and mind, the expert said,
Slow, controlled breaths activate the vagus nerve, which connects the brain and digestive system, he explained.
According to the Cleveland Clinic, this relaxation response can ease bloating, cramping, and indigestion.
4. Prebiotic boost
Start your day right by making sure you eat food that will feel the good bacteria in your gut, Dr Saurabh said.
Oats or a slightly green banana are great options, both are packed with prebiotic fibre that nourishes your gut microbes.
These bacteria turn the fibre into compounds that strengthen your gut lining and reduce inflammation.
5. Protein and fibre-packed breakfast
A breakfast rich in protein and fibre helps balance blood sugar and keeps your gut microbes happy, Dr Saurabh added.
Try Greek yoghurt with berries and chia or flax seeds, or eggs with veggies and a glass of kefir.
Protein keeps you full and supports muscle repair, while fibre feeds the good bacteria in your gut, helping digestion and reducing inflammation.
Why gut health is so important
YOUR gut microbiome is the ecosystem of microorganisms – including bacteria, fungi and viruses – that live in your intestines.
Dr Emily Leeming, a leading microbiome scientist and dietitian, said: “Your gut microbiome influences every aspect of your health and has the capacity to signal to your brain influencing your mood and how well you think.”
With that in mind, here are all the ways the gut and brain interact.
- People who are lonely tend to have lower diversity of gut bacteria, often linked with poor health.
- Scientists can predict whether a two-year-old is likely to have early symptoms of anxiety if their mum had a less diverse gut microbiome during her third trimester.
- Your gut bacteria are a key factor in healthy ageing, and they influence your immune system’s response, for better or worse.
- When a woman’s oestrogen levels are high, their microbiome tends to be more diverse, with lower diversity of bacteria in menopause and later life.
- Research shows antibiotic use is linked to early puberty in girls, but not boys.
- Women in Asia tend to experience fewer menopause symptoms than Western women, and this could be down to their gut microbiome.
- Studies suggest the microbiome might be relevant to ADHD and autism.
- The connection between fibre and your health is powerful and linked to a 30 per cent lower risk of death.
- Certain gut bacteria are thought to be involved in the release of oxytocin, potentially influencing how social, conscientious and empathetic you are.
- Your gut bacteria influence how your body makes your ‘happy’ hormone serotonin, and your reward neurotransmitter dopamine – influencing your mood, motivation, and behaviour.
- There is a clear link between the gut and the brain with irritable bowel syndrome (IBS), as 38 per cent of people with IBS have anxiety and 27 per cent have depression.
- Some studies have linked cognitive performance to the gut microbiome – particularly to learning and memory.
- People who eat more fibre tend to perform far better in cognitive tests, involving memory and problem solving.
- People with depression have a different gut microbiome and tend to have lower levels of short-chain fatty acids, special healthy molecules that are produced by the gut bacteria when you eat fibre, the roughage from plant foods.
Source: Geni
6. Eat without screens
Put your phone down while you eat, the expert said.
Focusing on your meal activates the parasympathetic nervous system, your body’s natural “rest and digest” mode.
Scrolling or watching TV, on the other hand, triggers the sympathetic (“fight or flight”) response, which can slow digestion.
Staying present helps your brain and gut “work together”, improving digestion and helping you feel fuller and more satisfied, the doctor added.
7. Walk after breakfast
A short walk after eating can do wonders for your digestion, Dr Saurabh says.
“Even just two to five minutes makes a difference,” he explained.
Gentle movement helps food move through your gut, reduces post-meal bloating, and keeps blood sugar levels steady.
8. Do a daily poop check
“Your stool is a daily gut health report card”, Dr Saurabh said.
Take note of the colour, shape, and ease of your bowel movements.
According to the Bristol Stool Chart, a healthy gut typically produces stools that are smooth, sausage-shaped, and fall into types three or four.
Regular checks can help you spot early signs of dehydration, poor diet, or digestive issues.
