The digestive tract hosts billions of beneficial bacteria that participate in nutrient metabolism, absorption, and simultaneously maintain the mucosal barrier and regulate immunity. Diet, medication, sleep, physical activity levels, and even mood all influence the activity of the digestive tract.

Nutrition specialist Nguyen Thi Quynh from Tam Anh General Hospital, Hanoi, indicates that the following seven habits can negatively affect gut health.

Eating too little fiber

Fiber serves as a crucial food source for beneficial gut bacteria. When fermented, fiber produces short-chain fatty acids like butyrate, which nourish colon mucosal cells, strengthen the intestinal protective barrier, and reduce inflammation. Consistently low or no fiber intake diminishes microbial diversity, reduces beneficial bacteria, and consequently increases the risk of constipation, bloating, and various metabolic diseases. Adults should consume approximately 25-30 g of fiber daily from diverse food sources, alongside adequate water intake to prevent constipation.

Eating many processed foods

Sausages, cold cuts, instant noodles, sweets, soft drinks, and fast food fall into the category of processed foods. These often contain high amounts of sugar, salt, and saturated fats but little fiber, which can imbalance the gut microbiome, decrease beneficial bacteria, and foster the growth of harmful bacteria, affecting the protective mucus layer of the intestinal lining.

Ultra-processed foods contain additives that are detrimental to gut health. Illustration: Thanh Ba

Irregular eating habits

Skipping meals, eating too quickly, overeating, or eating while working increases the risk of bloating, indigestion, and gastroesophageal reflux. Therefore, adults should eat at regular times, eat slowly, and chew thoroughly to enhance the efficiency of digestive enzyme secretion, stomach contractions, and intestinal peristalsis.

Abusing probiotics and digestive enzymes

Many people habitually take probiotics or digestive enzymes immediately upon experiencing bloating or indigestion without identifying the underlying cause. However, according to specialist Quynh, the effectiveness of probiotics depends on the specific bacterial strain, dosage, and intended use. Prolonged use of digestive enzymes can diminish the body's natural ability to produce these enzymes.

Self-medicating with antibiotics

According to specialist Quynh, while antibiotics treat certain bacterial infections, they can also harm beneficial gut bacteria. Self-prescribing antibiotics for colds, sore throats, or using them incorrectly can disrupt the gut microbiome, leading to diarrhea. Patients should use medication as prescribed by a doctor, adhering to the correct dosage. Do not stop medication prematurely, extend its use, or reuse old prescriptions without medical advice.

Lack of sleep and chronic stress

The gut and brain are closely linked through the gut-brain axis. Chronic stress and insufficient sleep stimulate the body to release high levels of cortisol, which reduces intestinal peristalsis and digestive fluid secretion. Adults should aim for seven to nine hours of sleep nightly, combined with physical activity, relaxation, and stress management to improve gut health.

Sedentary lifestyle

A sedentary lifestyle causes abdominal and intestinal muscles to be less active, slowing the movement of food and waste through the digestive tract, increasing the risk of constipation and bloating. In contrast, exercise increases blood flow to the digestive system to process food, supports intestinal peristalsis, and alleviates constipation. Everyone should maintain at least 150 minutes of moderate-intensity exercise each week or about 30 minutes daily.

If experiencing persistent abdominal pain, vomiting, bloody stools, unintentional weight loss, or prolonged changes in bowel habits, individuals should seek medical attention rather than self-adjusting their diet or using unprescribed supplements.

Thanh Ba