Gut health: everyday habits for better digestion

What gut health means

Your intestine is home to trillions of bacteria, often called the gut microbiome. They help digest fibre, make some vitamins, support immunity and keep the gut lining healthy. A varied, fibre-rich diet keeps these bacteria diverse. A diet high in sugar and processed food, frequent antibiotics, poor sleep and inactivity tend to reduce that variety.

Feed your gut: fibre and variety

Most adults need about 25 to 30 grams of fibre a day, and most Indian diets based on white rice fall short. The simplest goal is variety: try to eat 20 to 30 different plant foods a week.

• Pulses every day: dal, sambar, sundal, rajma, chana or sprouts
• Whole grains and millets such as ragi, kambu, thinai, brown rice or whole wheat
• Vegetables and keerai at both main meals
• Two portions of whole fruit a day, with the skin where edible
• A small handful of nuts or seeds such as flaxseed, groundnut or almonds

Fermented foods and probiotics

Traditional fermented foods are an easy way to support gut bacteria. Curd, buttermilk (moru), idli and dosa batter, and homemade kanji or pazhaya sadham (fermented rice) are all good choices. Most healthy people do not need probiotic capsules; your doctor may suggest one in specific situations, such as after some antibiotic courses.

Habits beyond the plate

• Drink about eight glasses of water a day, more in Chennai's heat
• Walk or exercise for 30 minutes most days; movement helps the bowel work regularly
• Sleep seven to eight hours and keep regular meal times
• Manage stress: the gut and brain constantly signal each other
• Take antibiotics only when a doctor prescribes them, and finish the course as advised
• Limit packaged snacks, sugary drinks, processed meat and alcohol; avoid smoking
• Wash hands before eating and drink safe water to prevent gut infections

Myths and when to see a doctor

Detox teas, juice cleanses and colon cleansing are not needed: the liver and gut clear waste on their own, and some products can cause dehydration or harm. Frequent laxative use without advice can also make constipation worse over time.

See a gastroenterologist if you have bloating, pain, acidity or a change in bowel habit that lasts more than a few weeks, or any warning sign: blood in the stool or vomit, black stools, weight loss, difficulty swallowing, yellow eyes or anaemia. Dr. Rajasekaran consults for digestive and liver problems at Healtree Hospital, Neelankarai, ECR.