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A balanced gut is the key to better digestion, energy, and immunity. Dr. Deepti Khatuja shares expert-backed steps from hydration and probiotics to mindful eating
The pressures of modern living high stress, processed foods, irregular meals, and poor sleep often disrupt the delicate balance of gut bacteria.
A healthy gut is the cornerstone of overall well-being, influencing everything from digestion and immunity to mood and energy. Yet, the pressures of modern living high stress, processed foods, irregular meals, and poor sleep often disrupt the delicate balance of gut bacteria. The result? Bloating, fatigue, sluggish digestion, and general discomfort.
According to Dr Deepti Khatuja, Head Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon, “You don’t need drastic lifestyle changes to restore gut health. With steady, simple habits, it’s possible to naturally reset and nurture your gut.”
Here’s how to begin your journey toward better digestive health, one mindful step at a time.
Start with Hydration
Water plays a crucial role in digestion, helping food move smoothly through the intestines and supporting nutrient absorption. Dr Khatuja recommends starting your day with a glass of warm water and maintaining adequate hydration throughout the day. Herbal teas such as ginger, mint, or fennel can provide additional digestive support.
“Instead of fruit juices, which tend to be acidic and high in carbohydrates,” she explains, “opt for fresh soups or buttermilk (chaach) both are excellent for gut hydration and easier on the stomach.”
Add Fiber-Rich Foods
Fiber acts as nourishment for the beneficial bacteria in the gut, improving digestion and reducing constipation. Dr. Khatuja advises including a mix of fruits, vegetables, whole grains, and legumes in daily meals.
“Oats, bananas, apples, and chia seeds,” she notes, “are particularly rich in prebiotic fibers that help beneficial microbes thrive and support overall digestive health.”
Include Probiotics Daily
Probiotics replenish and maintain the gut’s microbial balance. “Adding probiotic-rich foods to your diet is one of the simplest ways to improve gut function,” says Dr Khatuja.
Natural sources include yogurt, kefir, buttermilk, and fermented vegetables like kimchi, sauerkraut, or homemade pickles. “These foods not only enhance digestion but also improve nutrient absorption and strengthen immunity,” she adds.
Cut Down on Processed Foods
Refined sugars, processed foods, and artificial additives can disrupt gut bacteria and trigger inflammation. Dr. Khatuja emphasizes choosing fresh, whole foods whenever possible. “Packaged snacks and sugary drinks harm the gut’s natural ecosystem,” she cautions.
Limiting caffeine and alcohol also supports a more balanced digestive environment, reducing acidity and promoting better sleep and metabolism.
Eat Mindfully
“Mindful eating is one of the most underrated aspects of gut health,” explains Dr Khatuja. Eating too quickly can affect digestion, as the body doesn’t get enough time to process signals of fullness.
She recommends chewing food thoroughly, eating without distractions, and enjoying meals calmly. Including seasonal, colorful vegetables and fruits ensures a diverse nutrient intake, which supports a more resilient gut microbiome.
Manage Stress and Ensure Good Sleep
According to Dr Khatuja, chronic stress and poor sleep are two of the biggest disruptors of gut health. “Stress hormones can alter the composition of gut bacteria,” she says, “and insufficient sleep prevents the gut from repairing itself.”
Practices like yoga, meditation, or deep breathing help lower stress levels, while aiming for 7–8 hours of quality sleep allows the digestive system to reset and rejuvenate.
Stay Physically Active
Regular movement is another essential pillar of gut health. Dr. Deepti Khatuja advises engaging in moderate physical activity for about 45 minutes a day, six days a week.
“Exercise improves digestion, prevents constipation, and supports healthy weight management,” she explains. “It also contributes to a more diverse and resilient gut microbiome, one that’s better equipped to handle dietary and lifestyle fluctuations.”
Takeaway
Gut health doesn’t require complicated detoxes or drastic diets. As Dr. Deepti Khatuja concludes, “Small, consistent changes staying hydrated, adding fiber, including probiotics, reducing processed foods, managing stress, and staying active can have a profound impact on your digestive and overall health.”
With mindful habits and a balanced approach, resetting your gut can become a simple yet powerful path toward better well-being.
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
October 24, 2025, 16:55 IST
