AIIMS Doctor Shares 8 Everyday Habits Quietly Destroying Your Gut

Your gut health can affect far more than just the digestive health. Gut health is fundamental to your overall well-being as it influences everything right from the digestion to immunity, mental health, skin health, and metabolism. When you have a balanced gut microbiome – containing 100 trillion microorganism – it can effectively break down food, absorb key nutrients efficiently, reduces likelihood of chronic inflammation, and prevent diseases.

Certain everyday habits that may appear harmless may silently be damaging your gut over time. Modern lifestyle patterns can disrupt the digestion and the balance of healthy gut bacteria. It can lead to bloating, acidity, constipation, and inflammation. Small daily habits can significantly harm the gut health over a period of time. These habits may include distracted eating, constant snacking, inadequate hydration, late night meals, ignoring the urge to go, and ending meals with something sweet.

According to study featured in National Library of Medicine, “The gut microbiome plays an important role in human health and influences the development of chronic diseases ranging from metabolic disease to gastrointestinal disorders and colorectal cancer.” ¹

Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared 8 everyday habits that are silently destroying your gut. Sharing the post, he said, “8 habits quietly destroying your gut (most people do 4+ of these).” ²

8 Everyday Habits Quietly Damaging Your Gut

1. Eating While Scrolling: Dr Sethi said, when you eat while scrolling “Your brain never registers fullness. You eat 30% more — every single time.”  Consuming meals while using your phone may interfere with mindful eating. Distraction may cause individuals to eat foods quickly, chew less, and overeat. Poor chewing and rushed meals can impact the digestion and lead to bloating and discomfort. 

2. Skipping Breakfast:  The gut doctor said when you skip breakfast or do intermittent fasting, it can lead to stress. He said, “Random skipping spikes cortisol and kills gut motility by noon. That’s not fasting. That’s stress.” It is worth noting that breakfast can offer energy after overnight fasting and supports regular digestion. Frequent skipping breakfast can affect blood sugar balance and boost unhealthy cravings later in the day. It may also disrupt natural digestive rhythms in some individuals.

3. Ending Every Meal With Something Sweet: “You’re literally feeding the wrong gut bacteria. They grow. They win. They demand more sugar tomorrow,” revealed the AIIMS-trained doctor. When you have sugary treats post every meals, it may negatively affect the gut bacteria over a period of time. Excess sugar can enhance the growth of harmful bacteria and contribute to inflammation. While occasional sweets are okay, making them regular habit may not support long-term gut health.  

4. Popping Ibuprofen For Minor Headaches: Dr Saurabh Sethi said, “NSAIDs silently erode your gut lining. No pain. No warning. Just damage — until there is.” Overusing medicines like Ibuprofen without medical advice may irritate the stomach lining and impact digestion. Consistent use of painkillers can increase the acidity risk, discomfort of stomach, and irritation of gut.  

5. Chugging Water Only At Night: “Hydration doesn’t work in bulk. Your gut and kidneys need it all day. Night-loading does almost nothing,” added the doctor. Hydration is significant for healthy digestion and regular bowel movements. Sipping less water during the day and suddenly drinking large amounts at night may not support healthy digestion. Consistent hydration throughout the day is beneficial for gut health.  

6. Ignoring The Urge To Go: He said, “Every time you delay, your gut learns to stop signaling. Do this enough — chronic constipation is the result.” Postponing the bowel movements on a regular basis can cause constipation and digestive issues. Ignoring body’s natural signals may impact healthy bowel habits and lead to bloating and harder stools over time.  

7. Snacking Constantly Between Meals:  Your gut has a self-cleaning cycle. It only runs when you’re NOT eating. You’re canceling it every day, revealed the doctor. Snacking often without proper meal gaps may overload the digestive system. Constant eating can make it hard for the gut to rest and complete digestion effectively. Balanced meals with sufficient gaps may support better digestion and reduce acidity for some people.

8. Eating Within an Hour of Bedtime: Night is gut repair time. Food in the way shuts the whole process down, said the gut doctor. sLate-night eating may interfere with both digestion and sleep quality. Lying down soon after meals can increase the risk of bloating, acidity, and acid reflux. Allowing a gap between dinner and bedtime may help support healthier digestion. 

FAQs

References

1. National Library of Medicine|Gut Microbiome: Profound Implications for Diet and Disease

2. Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford via Instagram|8 Everyday Habits Quietly Destroying Your Gut

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.