Harvard doctor suggests four habits for proper gut health care

Doctor Saurabh Sethi states the body does not need detox drinks to cleanse the gut; instead, people only need to make four small changes in their daily diet and exercise to achieve a healthy gut microbiome.

Detox drinks for gut cleansing have long been a popular trend. However, Doctor Saurabh Sethi, a gastroenterologist in California, trained at the All India Institute of Medical Sciences (AIIMS) and Harvard and Stanford Universities, asserts this method is unnecessary.

The human body naturally possesses a highly effective detoxification system through the liver and kidneys. Therefore, rather than resorting to detox drinks, it is more important to focus on nourishing a healthy gut microbiome to support the optimal function of these organs.

One of the best solutions for gut health is ensuring adequate daily fiber intake. Essentially, fiber is a group of plant-derived carbohydrates that the human body cannot digest. Dietary fiber is categorized into two main types: soluble and insoluble. The first type forms a gel in the stomach, slowing digestion, while the latter supports smooth bowel movements.

Illustrative photo: Happy Healthy You.

"Ensure sufficient daily fiber from fruits, vegetables, nuts, and whole grains. Women need about 25 grams, and men about 38 grams daily. However, most people currently consume only about half this amount," he said, noting that adequate fiber not only provides food for beneficial bacteria but also maintains regular bowel habits.

Beyond consuming enough fiber, the second recommendation from this gastroenterologist is to regularly incorporate fermented foods into the diet. These can include yogurt, kefir, buttermilk, or any other fermented forms.

Doctor Sethi noted that fermented foods do not necessarily need to be animal-derived, as both dairy and plant-based fermented products offer many health benefits.

"These foods directly introduce live beneficial bacteria into the gut, helping to cultivate a diverse gut microbiome," he explained.

Along with diet, walking is one of the simplest low-intensity physical exercises that can be done to improve gut health. According to the gastroenterologist with over 20 years of clinical experience, "walking stimulates bowel movements, improves digestion, and minimizes constipation. The human gut is designed to move simultaneously with body activity."

Finally, sufficient water intake is an essential factor, as consuming a lot of fiber without enough water can be counterproductive, easily leading to bloating and worsening constipation.