Everyday lifestyle choices that impact gut health
Dr Neerja Hajela
A healthy gut isn’t just about smooth digestion—it influences immunity, energy levels, skin health, sleep quality, and even mood. Yet, without realising it, many of us engage in daily habits that slowly weaken the gut microbiome. Overeating, skipping meals, excessive caffeine, too much processed food, lack of sleep, stress, dehydration, and sedentary routines can all disturb the balance of good bacteria that keep the digestive system functioning well. Over time, these patterns may lead to bloating, low immunity, fatigue, heartburn, and frequent digestive discomfort. The good news? With small, consistent changes, it’s possible to rebuild and fortify gut health from within.
Choose a Balanced, Fibre-Rich Diet
Fibre is one of the most important nutrients for gut health. It keeps digestion smooth, supports bowel regularity, and nourishes beneficial gut bacteria. Including fruits, vegetables, whole grains, nuts, legumes, and seeds ensures a diverse range of fibre and plant compounds that help maintain a healthy microbiome. A fibre-poor diet, on the other hand, increases the risk of constipation, haemorrhoids, diverticular disease, and even colorectal issues. Minimising ultra-processed foods—often loaded with additives, preservatives, and unhealthy fats—prevents inflammation and supports long-term digestive wellness.
Stay Well-Hydrated
Water is essential for breaking down food, absorbing nutrients, and maintaining a healthy intestinal lining. Inadequate hydration is one of the quickest ways to disturb digestion, often resulting in constipation or sluggish bowel movements. Water intake in adults should be approximately 2.5-3 liters per day, and the quantity of water should be more if the weather is hot or if a person is involved in a physically demanding activity. Along with water, some foods and drinks such as soups, buttermilk, and coconut water also hydrate the body. These foods and beverages not only hydrate but also help to restore the electrolytes and maintain the gut environment.
Practise Mindful Eating
The pace at which you eat can significantly impact digestion. Eating too quickly, multitasking during meals, or consuming food while stressed can lead to bloating, discomfort, and overeating. Mindful eating—chewing slowly, focusing on flavours, and staying present—gives your digestive system time to function properly. A calm mealtime environment also promotes better nutrient absorption and prevents unnecessary snacking.
Move Your Body Regularly
Regular physical activity has a positive effect on the muscles in the digestive tract, allowing for more effective digestion, and reducing the chances of constipation. Many low-impact types of exercise can be as effective on gut motility, including walking, stretching, yoga, etc. Consistency with an exercise program is more important than its intensity level. A half-hour walk following your meal or a 30-minute walk each day has a significant positive impact on your digestion and enhance microbial diversity in the gut.
Limit Smoking and Alcohol
Both smoking and alcohol act as irritants to the digestive tract. They increase inflammation, weaken the gut lining, and disrupt the balance of healthy bacteria. Excessive drinking raises the risk of gastritis, pancreatic issues, liver disease, and acid reflux, while smoking weakens the valve that keeps stomach acid from rising. Reducing or quitting these habits greatly improves gut function and lowers long-term gastrointestinal risks.
Support the Gut with Probiotics
Probiotics help restore the good bacteria and reinforce the digestive system. Adding a daily probiotic drink, such as Yakult, containing the clinically studied strain Lactobacillus casei Shirota (LcS), supports good digestive and immune function. Yakult is especially helpful during winter when immunity tends to dip, offering an easy and effective way to maintain microbial balance and overall gut resilience.
Manage Stress and Sleep Better
There is, after all, a very strong connection between the gut and the brain. Stress, anxiety, and chronic fatigue can directly provoke digestive problems-cramps, diarrhoea, constipation, or acidity. Meditation, breathing exercises, walks in nature, reading, or light yoga can support your mental and digestive health. Prioritise 7-9 hours of restful sleep to keep digestion in order and the gut microbiome healthier.
Your gut responds to how you live each day. By making intentional choices—eating mindfully, staying active, hydrating well, and supporting your microbiome—you can build a stronger digestive foundation that benefits your overall health, immunity, and energy. Small steps, practiced consistently, make a transformative difference.
Dr. Neerja Hajela, Chief Scientist – Science and Regulatory Affairs
at Yakult Danone India Pvt. Ltd
