Gut health is influenced not only by the food we eat but also by our eating habits, the amount of water we consume, and our rest patterns. Certain daily habits can impact digestion and the gut microbiome.

Not drinking enough water

Water helps food move smoothly through the digestive tract, supporting nutrient digestion and absorption. According to Health, adequate hydration is also linked to the diversity of the gut microbiome and a balanced gut environment.

Water requirements vary depending on individual body type, weather, and activity levels. Individuals who consume a lot of fiber especially need to ensure sufficient water intake to aid digestion.

Not drinking enough water can affect digestion and gut health. Photo: Anh Ngoc

Not chewing food thoroughly

Eating too quickly and not chewing food properly forces the digestive system to process food that has not been adequately broken down. This habit can also lead to swallowing excess air, often resulting in bloating and abdominal discomfort.

The habit of not chewing food thoroughly may be linked to adverse changes in the gut microbiome. Therefore, it is advisable to eat slowly and chew food carefully, rather than eating while working or rushing through meals.

Consuming too much alcohol and added sugar

Regularly consuming high amounts of added sugar, especially through soft drinks, candies, desserts, and packaged foods, can negatively impact the gut microbiome.

High levels of added sugar can alter the composition and diversity of the gut microbiome, promoting an environment prone to inflammation. This does not mean completely eliminating sweet foods. Prioritize whole fruits and limit sources of added sugar in your daily diet.

Alcohol can cause inflammation of the intestinal lining and affect the quantity and diversity of the gut microbiome. This impact is more pronounced with heavy one-session drinking or frequent high consumption.

Lack of dietary diversity

A diet lacking diversity can prevent the gut microbiome from receiving a full range of necessary nutrients. People should eat a variety of vegetables, whole grains, legumes, nuts, and polyphenol-rich foods to provide diverse nutrients for the gut microbiome.

Instead of repeatedly eating only a few familiar types of vegetables or foods, rotate various food groups throughout the week to increase dietary diversity.

Frequently eating late dinners, close to bedtime

Occasionally eating a late dinner does not necessarily harm the gut. However, regularly consuming heavy, high-fat, or high-sugar dinners and then going to bed immediately can become a detrimental habit. Times of India suggests maintaining consistent meal times, avoiding dinners too close to bedtime, and being mindful of foods that easily cause bloating or discomfort.

Bao Bao (Compiled)