We have always heard phrases like “Trust your guts or Listen to your Gut”, these are not just metaphors; the gut indeed influences your overall health, mood, and even immunity. 

The gut microbiome is home to 100 trillion bacteria, contributing to digestion, nutrient absorption, and other essential bodily functions. 

However, due to modern lifestyles, we often skip meals, take stress, and binge on junk food. This is the major reason for disrupting gut health, leading to health issues.  

In this blog, we’ll identify the signs of an unhealthy gut, discuss how to improve gut health naturally and highlight gut-health foods, such as prebiotic and probiotic-rich options.

Signs of an unhealthy gut

Before we start sharing tips for a daily routine to support your gut health, let’s first identify some key signs that indicate your gut needs attention:

1. Upset Stomach: If you frequently experience issues like gas, bloating, constipation, or diarrhea, it could be a warning sign of an imbalanced gut.

2. Unintentional Weight Changes: Sudden weight loss or gain also might point to poor gut health. For example, small intestinal bacterial overgrowth (SIBO) often leads to weight loss. On the other hand, an imbalanced gut may disrupt hormone regulation and nutrient absorption, causing insulin resistance and fat storage, which result in weight gain.

3. Sleep Disturbances: When your gut is unhealthy, the serotonin production in the gut may get disrupted ( hormone for managing mood and sleep), resulting in poor sleep and even insomnia.

4. Weakened Immunity: Most of our immune system is in the gut, poor gut health can directly weaken our body's ability to protect itself. When the gut is unhealthy, it can affect nutrient absorption, leading to lower energy and a weaker immune response, making us more prone to illness.

Steps To Take Care

Maintaining a healthy gut involves not just what you eat, but when you eat and what lifestyle habits you incorporate throughout the day. Here’s a comprehensive guide, structured by time of day, to optimize your gut health.

Morning Routine (6:00 AM - 8:00 AM)

1. Hydrate Immediately After Waking (6:00 AM)

• Drink 500 ml of warm water with a squeeze of lemon to flush out toxins, rehydrate the body, and stimulate the digestive system.

2. Eat a Fiber-Rich Breakfast (7:00 AM)

• Example: Oats upma with veggies, or Poha with peanuts, or Idli with Sambhar, or Whole wheat paratha (plain or with methi) with curd.

• Fiber helps to feed beneficial gut bacteria and supports bowel movements throughout the day.

3. Optional: Take a Probiotic-Rich Food (7:30 AM)

• Example: A glass of buttermilk or lassi, or Curd with a pinch of rock salt, or a probiotic supplement like Setu Tummy: Probiotics

• Probiotics help maintain a healthy gut microbiome

Mid-Morning Routine (9:00 AM - 12:00 PM)

4. Light Snack and Hydrate (10:30 AM)

• Example: A handful of roasted chana, almonds, or a fruit like guava, papaya, or banana or Sprouts chaat with lemon and spices.
• Drink water, herbal tea, or coconut water.

• Staying full and hydrated helps digestion and supports gut function.

5. Consider Gentle Movement or Stretching (11:00 AM)

• Engage in gentle stretching, a short walk, or perform light yoga (like Pawanmuktasana).

• Physical activity promotes gut motility, helping to move food through the digestive tract.

Lunch Routine (12:30 PM - 2:00 PM)

6. Eat a Balanced Meal with fermented food (12:30 PM)

• Options: Dal-rice with sautéed vegetables and a bowl of curd.

Roti with sabzi (spinach, bottle gourd, or okra) and salad.

Khichdi with a tsp of ghee.

Millet-based dishes like bajra roti or jowar roti with chutney. 

• All this with fermented foods like pickle or curd rice

• A nutrient-dense lunch supports energy levels and gut health while additional probiotics, enhance the growth of good bacteria.

7. Take a Short Walk (2:00 PM)

• After lunch, take a 10-15 minute walk. Light walking stimulates digestion and helps prevent bloating.

Afternoon Routine (3:00 PM - 5:00 PM)

8. Hydrate Again (4:00 PM)

• Drink a glass of water or a herbal tea (like peppermint or ginger). Hydration helps digestion and keeps your system running smoothly.

9. Snack (4:00 PM)

• Choose a small, gut-friendly snack like a handful of seeds, fruit, or a small serving of yogurt to prevent energy slumps.

Evening Routine (6:00 PM - 8:00 PM)

10. Light, Easily Digestible Dinner (6-7:00 PM)

• Example: Moong dal khichdi with steamed vegetables.

Plain dal with roti and sabzi.

Vegetable soup with a slice of whole wheat or multigrain bread.

• Light meals in the evening are easier to digest and promote gut health overnight.

Pre-Bed Routine (8:30 PM - 10:00 PM)

11. Drink Herbal Tea and Relax (9:00 PM)

• Drink a calming tea like chamomile or ginger and do calming activities such as yoga, meditation, or deep breathing exercises to reduce stress.

• Herbal teas soothe the digestive system and reduce bloating or discomfort before bed.

12. Aim for 7-9 Hours of Sleep (10:00 PM)

• Quality sleep is important for the regeneration of the gut lining and the balance of gut bacteria.

Weekly and Long-Term Gut Health Habits

A.) Exercise Regularly (3-4 Times a Week): 30 minutes of moderate exercise 3-4 times weekly, such as walking, yoga, or swimming improves gut motility and enhances overall digestive health.

B.) Incorporate Prebiotics (Every Day): Along with probiotic supplements, include prebiotic-rich foods in your diet, such as garlic, onions, and bananas. Prebiotics feed the healthy bacteria in your gut, supporting their growth.

C.) Limit Processed Foods (Every Day): Minimize the consumption of processed and sugary foods. These foods disrupt the gut microbiome by promoting the growth of harmful bacteria.

D.) Regular Gut Health Monitoring (Ongoing): Pay attention to digestive discomfort and track symptoms such as bloating or irregular bowel movements. These are the early symptoms of gut issues and identifying them can help prevent serious digestive conditions.

Take Care Of Your Gut Health

Now that you know how to improve gut health naturally, it’s important to understand that our eating habits, lifestyle, and environmental factors, all contribute to maintaining our gut health.

Care for gut health involves:

• Engaging in physical activities, 
• Consuming gut health foods, including, fiber, prebiotics, and probiotics. 

If you experience any symptoms related to gut health or need personalized advice, feel free to reach out to our expert dietitian team for a free consultation here.