AIIMS-Trained Doctor Lists 7 Gut Health Mistakes That Keep People Stuck For Years

Gut health can be described as the balance of microorganisms or microbiome in the digestive tract that can impact your immune health, digestion, and even mood. Your gut includes the stomach, colon, and intestine. It helps in digesting the food, absorb nutrients, and excrete waste. A healthy gut requires a diverse microbiome that can be accomplished by consuming fibre-dense meals, fermented products, and healthy fats. At the same time, it is also imperative to minimize the intake of processed, sugary, and fried foods.

The key habits that can improve gut health include adequate hydration, regular workouts, stress management, and adequate sleep. It is worth noting that more than 1000 types of species of bacteria, virus, and fungi reside in the large intestine. The presence of bacteria and other micro-organisms in the gut are called gut microbiome.

These bacteria can break down food and turn it into nutrients that the body can use. Some specific bacteria in the gut may cause some diseases. Some microorganisms can pose danger to the health but several others are beneficial and essential for healthy individuals.  

According to a study published in National Library of Medicine, “Multiple data clearly indicate that the function of the gut is by far not restricted to food processing and subsequent nutrient and fluid uptake. Animal experiments and some human data have shown that the gut communicates with bacteria that support digestion by their enzymatic capacity, that the gut regulates major epithelial and immune functions of importance for gut health and health in general and that the gut reports to the brain via the N. vagus and hormones about energy uptake and other conditions that might affect mood and general well-being.” ¹

Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and highlighted the 7 gut health mistakes that keep people stuck for years. ²

7 Gut Health Mistakes

1. Treating Every Symptom With A Probiotic: Dr Saurabh Sethi said, “most probiotics do not colonize long-term and only a few strains have condition specific evidence. Up to 60-70% of over-the-counter probiotics lack strong clinical backing.” Probiotics are not one-size fits all. Specific strains are needed for specific conditions. Meanwhile, a sudden influx of probiotics or misguided use can cause gas, temporary bloating, or worsened digestive issues, particularly for those with sensitive systems. 

2. Drinking Water Only When You Feel Thirsty: The gut doctor said, “thirst is a late signal of dehydration. Even mild dehydration slows stool transit.” It has also been linked to increased constipation risk.

3. Eating Healthy Foods Your Gut Can’t Handle: The doctor said, “raw veggies, onions, cruciferous foods=high fermentable carbs. Not bad, just not right for everyone. Up to 70% of IBS (Irritable Bowel Syndrome) patients improve on low-FODMAP-style.”

It is worth noting that consumption of large amounts of raw veggies, onions, and cruciferous foods can cause significant gut health issues like gas, bloating, and abdominal discomfort as they are high in fermentable carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). However, they are nutrition rich, but often contain hard cellulose or insoluble fibre and fermentable sugars that can be difficult for some people to digest. 

4. Fixing Food But Ignoring Stress: Dr sethi said, “stress alters gut motility and the microbiome. You can’t out-eat a dysregulated gut-brain axis. The gut produces 90% of serotonin. When you are stressed, the human body enters “fight or flight” mode which prioritizes survival over digestion. The brain sends signals through the vagus nerve to either speed up (diarrhea) or slow down (constipation) the movement of food.

The inconsistent rhythm can prevent effective nutrient absorption and waste elimination. Stress hormones such as cortisol alters the gut environment. They may make the intestinal lining leaky and bring down the population of good bacteria thus permitting pro-inflammatory microbes to thrive.

Chronic stress functions as direct toxin to the gut-brain axis frequently undoing the positive effects of a healthy and nutritious diet.

5. Eating Too Frequently To Boost Metabolism: “Constant snacking shuts down your gut’s cleaning waves (MMC). The migrating motor complex activates after 3-4 hours of fasting,” said Dr Saurabh Sethi.

The notion that eating every 2-3 hours enhances metabolism is a common myth that often overlooks a critical digestive process known as Migrating Motor Complex or MMC. While frequent eating may offer small, temporary metabolic spikes from digestion (thermic effect of food), it can disable your gut’s internal cleaning system. 

According to Science Direct, “The MMC can be explained as series of powerful, rhythmic "cleaning waves" that sweep through your stomach and small intestine.” 3

6. Eating Too Fast: The doctor said when you eat too fast, you bypass early digestion. Eating too fast may lead to more air swallowed and more bloating. Faster eaters have higher rates of bloating and reflux.

7. Ignoring Your Morning Urge To Go: You train your gut to delay that can lead to chronic constipation patterns. The gastrocolic reflex is strongest in the morning, concluded the doctor.

FAQs

References

1. National Library of Medicine|'Gut health': a new objective in medicine?

2. Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford|7 gut health mistakes

3. ScienceDirect|Migrating Motor Complex

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.