Is Your Gut Healthy? Tips To Improve Gut Health Naturally

Ever had a “gut feeling”? That’s not just a metaphor, it might be your body’s way of telling you something deeper. Your gut does much more than just digest food. It’s home to trillions of microbes that impact your digestion, immunity, mental health, and even your skin. That’s why understanding what is gut health and how to improve it is essential.

Gut health isn’t just about avoiding stomach aches. As a gastroenterologist, I often tell my patients that your gut is the command centre of your overall health, it does a lot more than you think. Whether you’re a 30-year-old juggling work calls with meals or a 65-year-old who thinks frequent gas is “just age,” it’s time we understand what gut health truly means and how to nurture it naturally.

What Is Gut Health? 

Gut health refers to the balance and function of bacteria in the gastrointestinal (GI) tract. Your gut is home to trillions of microorganisms, called the gut microbiome, that aid digestion, synthesize vitamins, regulate hormones, and protect against harmful pathogens.

• When this microbiome is healthy and diverse, your digestion works smoothly. 
• When it’s out of balance (due to infection, poor diet, stress, etc.), you may experience bloating, constipation, diarrhoea, fatigue, or even mood swings. 
• Long-term gut imbalances have been linked to conditions like obesity, type 2 diabetes, irritable bowel syndrome (IBS), autoimmune disorders, and even colorectal cancer.

Key Factors Influencing Gut Health

Our lifestyle is evolving to match pace with late nights, low-fibre diets, excessive chai or junk food, erratic meal timings, and growing reliance on painkillers and antibiotics, our digestive systems are under constant strain. So what is impacting the gut?

Gut Health Factors	Expectation	Reality
Our Dietary Habits	Eating food that add roughage, fermented foods, and plant diversity support good bacteria.	Consumption of excessive sugar, red meat, and fried foods, that don’t support the gut bug.
Hydration Cycles	8 glasses of water daily to help move things through your intestines and keep the gut lining healthy.	Over consumption of caffeinated or aerated drinks that dehydrate the body instead.
Immunity	Staying healthy and eating clean to keep immunity up.	Resorting to antibiotics, painkillers, and antacids more frequently, therefore disrupting microbial balance.
Sleep and Stress	Sleeping 8 hours a day & avoiding late night cortisol build up. Proper circadian rhythm.	Chronic stress alters gut-brain signalling. Poor sleep quality also worsens inflammation.
Age & comorbidities	With age, gut bacteria diversity often reduces, and seniors may have more digestive complaints due to slower metabolism and comorbidities

 

Also Read: Top Vitamin B12 Rich Foods.

Common Gut Health Issues in India

From persistent acidity and acid reflux triggered by spicy meals and irregular eating habits, to constipation caused by low fibre intake and poor hydration, gut problems are increasingly common among Indians of all ages. Here’s a brief overview of what India suffers from:

Acid Peptic Disorders (APDs)	Irritable Bowel Syndrome (IBS)	Chronic Constipation	Malnutrition & Vitamin Deficiency
Prevalence: Affects 10–15% Urban Indian population.  Medical Symptoms: Acid reflux (GERD), gastritis, and peptic ulcers. Triggers:  – Spicy/oily food – Late-night meals – Stress, alcohol, and infections.   Source: Indian Journal of Gastroenterology, 2021.	Prevalence: Higher incidence in younger adults.  Medical Symptoms: Bloating, restricted bowels, diarrhoea, abdominal pain. Triggers:  – Hard to digest carbs in onions, garlic, cauliflower, rajma, chole, and apples. – Smoking and  alcohol, etc. Source: AIIMS Delhi, 2019; World Gastroenterology Organisation.	Prevalence: 1 in 5 people, especially in senior citizens.  Medical Symptoms: Bloating, flatulence and lower abdominal pain. Triggers:  – Low fibre intake, – inadequate hydration, – sedentary lifestyle. Source: Indian Society of Gastroenterology (ISG), 2020..	Prevalence: Vegetarians have Iron & Vitamin B12 deficiency. Medical Symptoms: Chronic acidity, gut infections, or inflammation. Triggers: Low gut absorption due to specific food groups being avoided.  Source: Indian Council of Medical Research (ICMR), 2020.

While these problems are more common among us across various age groups, these are only the starting signs of deteriorating gut health. Over time if this is not put under a check the condition will keep deteriorating and what could be easily overcome by over the counter medication will now need specialist interventions and in some cases it may lead to fatality. Here are some of the more difficult gut issues that specialists have to deal with:

Also Read: Best Foods for Healthy Weight Journey

Diarrhoea and Gastroenteritis	Non Alcoholic Fatty Liver and Hepatitis	Gastrointestinal Cancers
Prevalence: One of the top 5 causes of outpatient visits in India. Adults show more resilience.  Fatality: Nearly 9% of child deaths under the age of 5 in India are due to diarrhoea.Triggers:  – Poor sanitation – Contaminated food/water – Viral or bacterial infections Source: National Family Health Survey (NFHS-5), UNICEF India	Prevalence: Estimated to affect 25–30% of Indians, even among non-obese individuals.   Fatality: Fatty liver causes inflammation which may lead to cirrhosis or hepatitis which are fatal.   Triggers:  – Poor gut health contributes to liver inflammation and metabolic disorders. Source: Indian National Association for Study of the Liver (INASL), 2023	Prevalence: Rising trend of colorectal & stomach cancer in both elderly and younger populations.   Fatality: Cancer unless detected early can turn fatal due to spread of cancer cells along the vital organs.  Triggers:  – Chronic constipation – Prior family history – Poor diet & also smoking. Source: National Cancer Registry Programme (ICMR), 2021.

It is evident from this that the more attentive we are to our gut health the better it is for our health in the long run. But just awareness is not the end of the road. We need to ensure our food and lifestyle habits support our health as well. It is discipline that will keep these problems at bay. 

Also Read: Health Benefits & Side Effects of Eating Raw Garlic

Natural Ways to Improve Gut Health

If you have come this far and are wondering how to improve gut health naturally, without overly relying on supplements or medications, then read along. Whether you’re experiencing bloating, poor digestion, or simply want to enhance your well-being, start here: 

1. Fibre- Gut’s Favourite Food: Add pulses, whole grains and digestion friendly fruits and vegetables in your diet to give you your constant supply of natural enzymes and roughage that is gut friendly. These include papaya, daliya, banana, millets, lauki or gourd, carrots, etc.
2. Good Bacteria Thrive on Probiotics: In a recent interview superstar R. Madhavan said his favourite breakfast meal was a fermented curd rice dish called Kanji. Not just him, a lot of fitness loving celebrities love this nutrient dense fermented rice that is very gut friendly and keeps the gut bacteria active.
3. Prebiotics Fibre Feeds Good Bacteria: These are not digestible, but they help keep the good bacteria alive in our bodies. Compounds like pectin from bananas, starches from cooled cooked rice or potatoes, inulin from onions and a host of oligo saccharides in wheat, barley and oats are perfect for a gut friendly diet.  

Components of a Gut Friendly Diet

Plant-Based, Fibre-Rich Foods Moong dal, masoor dal, rajma Whole grains like daliya, millets (ragi, bajra), brown rice Fruits like papaya, banana, amla, guava Vegetables like spinach, lauki, carrots, methi Probiotic & Fermented Foods Homemade curd (dahi) Buttermilk (chaas) Fermented rice (especially in South Indian households) Kanji, pickled vegetables (in moderation) Prebiotics For Good Bacteria Raw onion, garlic Banana (especially unripe) Wheat bran, oats Cooked and cooled rice or potatoes (resistant starch)

 

1. Hydrated Body Aids Digestion: Your daily intake must range between 2.5-3 litres. This will be in the form of natural fluids like juice, coconut water and water. Start your day with overnight soaked methi or ajwain water. Soups and protein rich broths also count.
2. Mind Your Meal Timing: Late dinners or skipping meals confuse your gut clock. Maintain regularity and aim to finish eating dinner by 8 pm. This helps the body digest properly and balance the acids and enzymes internally. This is one of the best ways to counter GERD (Gastroesophageal Reflux Disease)
3. Move Your Body Daily: Whether it is a brisk walk after your meal or stretching into yoga (origin, poses & health benefits) poses in the morning, every move helps improve bowel movements. Yoga poses like Pawanmuktasana and Vajrasana help digestion.
4. Avoid Overuse of Antibiotics & Painkillers: Our immunity (how to boost your immune system) depends on our internal good bacteria as well. The more we fall sick the medication tends to wipe out the good bacteria as it does not discriminate once inside our bodies. Always continue medication under doctor supervision.
5. Sleep & Stress Management: Our emergency responses get triggered when we are under stress. This messes up the gut-brain axis which in turn messes up our digestion.
   Practice pranayama, meditation, or even journaling. Keeping calm helps. 

Also Read: Health Benefits & Side Effects of Eating Apricot (Khubani)

Lifestyle Habits To Improve Gut Health

There are some finer things we tend to overlook, which if corrected can support our gut health too. 

• Chew your food slowly. Digestion begins in the mouth.
• Wash fruits & vegetables well to avoid infections.
• Limit processed snacks and aerated drinks.
• Reduce smoking and alcohol, they disrupt gut flora.
• Avoid unnecessary supplements. Focus on real foods.

While supplements help, in the long run you would want your body to naturally be able to perform all the bodily functions it was made for. By adding supplement support you are only making your gut dependent and robbing it’s powers to heal itself.

Which brings us to the next logical question: what are the symptoms of an unhealthy gut? There are 7 signs you should be concerned about. 

Seven Signs of Unhealthy Gut

1. Frequent bloating, burping, or gas after meals: This means that the gas is getting trapped in the system and not letting the gut take a natural flow.
2. Constipation or irregular bowel movements: The most common sign altogether when it comes to gut health.
3. Acid reflux (foods to avoid to prevent acid reflux) or heartburn: The above two if left unchecked will progress towards heartburn (causes, symptoms & treatment).
4. Unexplained fatigue or brain fog: This makes matters worse. It is your body giving you an SOS call asking you to rethink your lifestyle choices.
5. Poor skin (acne, eczema): When your gut health is weak it is bound to show up on your face. These act as reminders to get your habits under order.
6. Bad breath despite oral hygiene: Poor digestion reflects in bad breath (banishing bad breath – causes & treatment). Our mouth is very much a part of our digestive system.
7. Sudden food intolerances (milk, wheat): Gluten and lactose intolerances (symptoms, causes, diagnosis & treatment) are often developed in adulthood when your metabolism starts becoming weaker. 

If these persist, consult a GI specialist. For older adults, chronic gas or constipation could signal a deeper issue like colon inflammation or even early cancer.

Gut Health Deserves More Attention 

Gut health isn’t a trend. It’s a medical reality. Your gut talks to your brain, affects your mood, manages inflammation, and guards your immunity. If you’ve been ignoring symptoms like acidity (symptoms, causes & treatment), fatigue, constipation (causes & treatment), or bloating, it’s time to take a closer look, starting with your plate.

A gut-friendly lifestyle isn’t complicated. It just requires attention, awareness, and consistency. Begin with simple Indian meals, drink water mindfully, manage stress, and consult your GI doctor when needed. Your body will thank you, from the inside out.

FAQs on Gut Health

How Long Does It Take to See Improvements in Gut Health?

Consistency is key. While you may notice some minor changes in how your body reacts in about 3-5 days of dietary changes. For lasting impact, stay consistent for 3-6 months.

Which Foods Should I Avoid for Better Gut Health?

• Fried and spicy street foods, no matter how tasty they are. 
• Excessive tea/coffee or caffeine rich drinks
• Processed foods like biscuits, namkeen, and sweets that have sugar and maida- the two primary causes of constipation. 
• Alcohol because we need to steer clear from fatty liver.

How Does the Gut Microbiome Affect Your Health?

A healthy microbiome is a happy gut. It improves digestion, mood, immunity, and nutrient absorption. Unhealthy bacteria increases risk of obesity, diabetes, and inflammatory conditions.

What Are Probiotics?

Live microorganisms that add to your gut flora. Found in curd, chaas, fermented foods, etc.

What Are Prebiotics?

Non-digestible fibres that feed good gut bacteria. Found in onions, bananas, garlic, oats, and more.

When Should I Take Probiotics?

Preferably after meals. Consult a doctor if you’re taking antibiotics or have a GI issue.

How to Improve Digestion Naturally at Home?

• Add jeera, ajwain, or hing in tadka
• Drink fennel (saunf) tea post meals
• Walk after eating
• Eat smaller portions