The gut is not just about breaking down food. Experts often call it the body’s “second brain” because it plays a role in metabolism, immunity, mood, and even how our body switches certain genes on or off. A healthy gut is able to produce short-chain fatty acids (SCFAs), which help in reducing inflammation, keeping digestion smooth, and protecting the immune system. But when the gut balance is disturbed—due to poor diet, stress, or unhealthy routines—it can weaken the gut barrier. This makes the body more vulnerable to chronic inflammation, nutrient deficiencies, and even lifestyle diseases like diabetes or heart problems.
To prevent this, nutrition and lifestyle experts Sid Das and Subodh Yadav, co-founders of eGenome.ai, suggest simple daily habits. These small steps, if practiced regularly, can restore balance in the gut and improve overall health.
One of the easiest ways to improve gut health is by eating more fibre. Fibre is like food for the “good bacteria” in your stomach. These bacteria need fibre to thrive and, in return, they help you by producing SCFAs. These acids are key to keeping the gut lining strong, reducing inflammation, and supporting healthy metabolism. Without enough fibre, these good bacteria shrink in number, and this can lead to problems like constipation, irritable bowel syndrome (IBS), Crohn’s disease, or even weaker immunity. To keep things balanced, eat fibre-rich foods such as fruits, vegetables, legumes, and whole grains. These act like prebiotics, feeding the good bacteria so they can work effectively.
Along with adding fibre, it’s equally important to reduce sugar. Eating too much refined sugar and processed carbs harms the gut by encouraging the growth of bad bacteria. Over time, this weakens the gut wall, making it “leaky.” When that happens, harmful substances pass into the blood, causing widespread inflammation. High sugar intake also increases the risk of insulin resistance, type 2 diabetes, and heart disease. Each spike in blood sugar acts like slow internal damage, wearing the body down over time. By cutting down on refined sugar and processed carbs, you are protecting your gut and giving your body a better chance at long-term health.
How you eat is just as important as what you eat. Eating too fast or while stressed confuses your body and pushes it into “fight or flight” mode. This reduces the activity of the parasympathetic nervous system, which normally helps digestion. As a result, your body produces fewer digestive enzymes, slowing down nutrient absorption and sometimes even weakening the gut lining. That’s why mindful eating is powerful. Slow down, chew your food well, and focus on your meal instead of multitasking. This activates the body’s natural “rest and digest” system, improving how well your food is broken down and absorbed.
Another important factor is the timing of your meals. Giving your digestive system enough breaks between meals helps keep blood sugar steady and prevents overfeeding the gut bacteria, which can disrupt balance. Eating too frequently, without gaps, puts pressure on digestion and can cause bloating or discomfort. Planned meal timings allow the body to reset, reduce inflammation, and improve overall gut function.
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The liver also plays a big role in gut health. Think of it as the body’s detox and metabolism factory. It produces bile for digesting fats, filters toxins, and regulates metabolism. But when overloaded with too much sugar, processed foods, or environmental toxins, the liver becomes sluggish. This slows digestion, disrupts the gut microbiome, and reduces SCFA production, which further harms the gut. Supporting liver health through a nutrient-rich diet and avoiding processed foods ensures smooth digestion and a balanced gut.
In short, maintaining gut health does not require drastic changes. Instead, it is about making consistent, everyday choices. Eating fibre-rich meals, limiting sugar, eating slowly, giving your body enough breaks between meals, and supporting your liver are all small but powerful steps. Over time, these habits build a stronger gut, improve digestion, boost immunity, and protect against long-term health issues.
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