Unlocking Digestive Health: The Importance of Fibre, Sleep, and Stress Management

In the rush of modern life, digestive health often goes unnoticed until problems arise. But the gut is not just a system for breaking down food—it plays a vital role in overall wellness, affecting everything from the immune system to mental health.

New insights from the Aashirvaad Multigrains Happy Tummy Survey reveal some eye-opening statistics: 70% of Indians are not meeting the recommended daily fibre intake. This figure is especially concerning when broken down by gender—74% of women and 64% of men fall short.

However, fibre is only one aspect of digestive health. Sleep, stress, and daily habits play equally important roles in maintaining gut balance. Unfortunately, the survey also shows that 78% of respondents don’t know how much fibre they actually need, indicating a lack of awareness that may be fueling poor health outcomes.

Fibre: The Unsung Hero of Gut Health

Fibre is more than just a remedy for constipation—it supports weight management, helps prevent type 2 diabetes and cardiovascular disease, and most importantly, feeds the gut microbiome. This community of trillions of bacteria affects digestion, immunity, and even emotional health.

The survey revealed troubling dietary patterns:

• 74% of people do not consume multigrains daily
  
• 70% skip eating fruits every day
  
• 55% consume vegetables only once a day
  

These habits deprive the gut of the nutrients it needs to thrive, especially the diversity that fibre-rich diets provide.

Sleep and Stress: Overlooked Gut Health Factors

While dietary fibre is critical, Dr. Agatha Betsy, Head of Nutrition Sciences at ITC Limited, points out that two other lifestyle factors— sleep and stress—have a significant influence on digestive health.

Sleep and the Gut

Lack of sleep isn’t just exhausting—it disrupts the balance of gut bacteria. Studies show that poor sleep can reduce beneficial microbes and increase inflammation, worsening conditions like irritable bowel syndrome (IBS). Inconsistent sleep can also lead to sluggish digestion, bloating, and irregular bowel movements.

The Stress-Digestion Link

Stress triggers the body's fight-or-flight response, diverting blood flow from the digestive system and slowing down digestion. Over time, chronic stress can damage the gut lining (leading to what's commonly known as “leaky gut”) and worsen symptoms of acid reflux and inflammatory bowel disease (IBD). This cycle is made worse by the gut-brain axis—a communication pathway where mental stress impacts digestion and vice versa.

Practical Tips for a Happier Gut

Improving gut health doesn’t have to be complicated. A few simple changes can make a big difference:

• Boost Fibre Intake: Include multigrains like oats, millets, and multigrain atta in your meals. Add legumes, fruits, and 5–7 servings of vegetables daily. For instance, just three rotis made from multigrain atta can provide up to 35% of your daily fibre needs.
  
• Get Quality Sleep: Aim for 7–8 hours of restful sleep each night. Avoid screens before bedtime and create a calming sleep environment.
  
• Manage Stress: Incorporate stress-reducing practices such as yoga, meditation, or deep-breathing exercises. Just 10 minutes a day can help lower stress hormones and improve digestion.
  
• Stay Hydrated and Active: Drink plenty of water to help fibre work effectively, and engage in regular physical activity to keep digestion smooth.
  

A Balanced Approach to Digestive Health

While food is fundamental, digestive well-being is also about rest and resilience. It’s a balance of what you eat, how you sleep, and how you cope with stress.

As we observe World Digestive Health Day, it’s a good reminder to take a more mindful approach to gut health. After all, a healthy digestive system is not just about avoiding discomfort—it’s the foundation of a vibrant, balanced life.