Self-Care Begins In The Gut: Why You Should Rethink Your Wellness Routine

Last Updated:July 19, 2025, 14:06 IST

Your gut health influences digestion, mood, and immunity. An expert shares how you can build a self-care routine where you can prioritize your gut health.

Most people think of self-care as something external: skin routines, workouts, or digital detoxes. But real self-care begins within, and one of the most overlooked areas is gut health. The gut is home to trillions of microorganisms that support digestion, influence mood, affect immunity, and impact how you feel every day. When this internal ecosystem is in balance, the body tends to function well. When it is not, discomfort often follows.

Building a gut-friendly self-care plan is not about making drastic changes. It’s about building consistent, mindful habits that nourish the internal systems quietly working behind the scenes. Pariksha Rao, Director of Nutrition and Medical Affairs at The Good Bug, shares how to take a more informed and balanced approach to gut health as a core part of self-care.

Understanding The Role Of The Microbiome

The gut microbiome is a complex community of trillions of microorganisms living in the digestive system. It plays a critical role in nutrient absorption, immune regulation, and maintaining hormonal balance. When this ecosystem is disrupted due to poor diet, stress, lack of sleep, or a sedentary lifestyle it can lead to a range of health issues.

Rao explains, “An imbalanced microbiome is linked to conditions such as obesity, type 2 diabetes, inflammatory bowel disease, anxiety, depression, autoimmune disorders, and chronic inflammation. These outcomes aren’t isolated- they reflect how central the gut is to overall health. Taking care of the microbiome is not just about digestion. It is about understanding its role in the broader network of physical and mental well-being. What affects the gut affects the body and mind.”

Food That Feeds The Gut

What we eat directly shapes the health of our gut. One of the simplest steps in building a gut-friendly routine is to focus on foods that support the microbiome naturally.

Rao says, “Plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains are rich in fibers that the body doesn’t digest, but that beneficial gut bacteria thrive on. These foods help good bacteria flourish while making the environment less welcoming for microbes that cause imbalance.”

She adds, “Fermented foods such as yogurt, kefir, kimchi, sauerkraut, and miso contain live cultures that can support microbial diversity. These should be consumed regularly but in moderation. Every person’s gut is unique, so it’s important to notice how your body responds and make adjustments accordingly.”

“Avoiding heavily processed foods, artificial sweeteners, and excessive sugar is equally important. These don’t just lack nutrition they often encourage the growth of bacteria that can disrupt the gut environment,” advises Rao.

Movement Supports More Than Fitness

Physical activity is often seen as a tool for cardiovascular or weight health, but its benefits extend to digestion and gut balance. Regular movement, especially low to moderate activities like walking, yoga, cycling, or swimming, can help the digestive system function more efficiently.

Exercise helps with gut motility, meaning it keeps food and waste moving through the digestive tract smoothly. It also supports circulation, which indirectly benefits the gut lining and its ability to absorb nutrients.

Rao says, “There’s no need for an intense workout plan. Even 30 minutes of mindful movement a few times a week can support gut health over time.”

Mind Your Stress And Sleep

Stress has a real impact on gut health. The connection between the gut and the brain is strong, and emotional states can show up in the form of bloating, indigestion, or irregular bowel habits.

Managing stress through journaling, breathwork, quiet time, or daily rituals helps reduce strain on the digestive system. Sleep also plays a restorative role. It’s during rest that the body performs much of its internal repair work. A consistent sleep cycle supports immune health, metabolic regulation, and, by extension, the gut microbiome.

Pay Attention and Personalise Your Approach

Not every gut-friendly routine looks the same. Some people benefit from more fibre, others from a reduction in certain trigger foods. Pay attention to how your body responds after meals, how your energy levels shift, and what changes bring the most ease.

A food and lifestyle journal can help uncover patterns that might otherwise be missed. Track what you eat, how you feel, and what kinds of habits create positive change. If needed, consult a nutritionist or health professional to tailor your approach. Personalised care is often more effective than generalised care.

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Delhi, India, India

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