Making these changes to your diet and habits will improve your gut health, experts reveal effective rules.

Dr. Saurabh Sethi, a renowned gastroenterologist and hepatologist with 25 years of experience and trained at AIIMS, Harvard and Stanford, has shared some very simple yet effective habits in an Instagram post.

Gut Health

In today's fast-paced life, one of the most overlooked parts of our body is our gut. People often dismiss stomach problems as minor, but our gut health impacts almost every process in the body, from digestion to sleep, skin, mood, immunity, and energy.

How we wake up in the morning, what we eat and drink, when we sleep, and the small habits we adopt throughout the day all contribute to the healthy or unhealthy state of our gut. This is why doctors and researchers worldwide emphasize gut health, calling it our second brain. Meanwhile, Dr. Saurabh Sethi, a renowned gastroenterologist and hepatologist with 25 years of experience and trained at AIIMS, Harvard, and Stanford, shared simple yet effective habits in an Instagram post. He says that how healthy our gut will be in the years to come depends on the habits we form today. So, let's find out what effective rules this AIIMS-trained doctor has suggested for better gut health.

1. Don't start your morning with your phone - Dr. Sethi says that checking your phone immediately after waking up increases stress, as our cortisol levels are already high in the morning. Scrolling through screens during this time makes the mind even more restless. Instead, spend 1–2 minutes expressing gratitude for your day. This activates the vagus nerve, which improves both digestion and mood.

2. Get 10 minutes of morning sunlight - Early morning sunlight resets the body's circadian rhythm. This improves vitamin D levels, improves mood, and balances your gut clock, helping your digestive system function properly throughout the day.

3. Take a 10-minute walk after a meal - Doctors agree that a light walk after a meal is the easiest way to improve digestion. It helps food digest quickly and efficiently, prevents sudden blood sugar spikes, and prevents the heavy sleepiness that comes after a meal. Just a 10-minute walk after a meal is sufficient.

4. Eat fermented foods three times a week - Fermented foods increase the good bacteria in the gut. These include yogurt, kefir, kimchi, and kanji. Dr. Sethi says no capsules are needed; natural foods are enough.

5. Increase your intake of herbs and spices - Traditional Indian spices not only enhance flavor but also provide a boon for the gut, such as turmeric, ginger, cumin, fennel, and black pepper. They aid digestion, reduce gut inflammation, and strengthen the microbiome.

6. Maintain a 12-hour window for eating during the day – limit eating between 8 AM and 8 PM. This allows the intestines to rest adequately at night, facilitating better detoxification. Limiting mealtimes improves digestion, manages weight, and improves sleep quality.

7. Eat berries regularly - Berries boost good gut bacteria and reduce oxidative stress in the body. Before eating them, it's recommended to wash them thoroughly with baking soda and water to remove any chemicals.

8. Get 7-8 hours of good sleep - Sleep is as important for the gut as food. Dr. Sethi says the microbiome repairs itself at night. Staying up late not only disrupts digestion but also increases cravings for sweets the next day. Therefore, at least 7-8 hours of restful, deep sleep is essential every day.