Gastroenterologist with 25 years of experience shares 8 habits to boost gut health

Dr. Saurabh Sethi, a gastroenterologist with 25 years of experience and training from AIIMS, Harvard, and Stanford, recently shared eight simple yet powerful habits to transform health. He believes that these habits "skyrocket" gut health. These evidence-anchored lifestyle changes, how we start our day, what we eat, how we move, everything is influenced by our everyday habits. Below are eight habits that Dr. Sethi shares and how one can start applying them in your own life.

According to Dr. Sethi, one of the most underappreciated yet impactful habits is avoiding your phone first thing in the morning. Cortisol, the body’s primary stress hormone, is already at its peak upon waking, and immediately scrolling can intensify stress. Instead, he recommends practicing gratitude—a brief reflection on what you’re thankful for. This simple habit helps calm the nervous system by activating the vagus nerve, which in turn supports healthier digestion and sets a steadier tone for the day.

Just for 5-10 minutes of morning sunlight can help reset the whole body's circadian rhythm, boost your vitamin D levels, and align your "gut clock" for optimal digestion. According to Dr. Sethi, this small exposure influences not just mood, but how your gut functions.

Walking for even 10 minutes a day, after meals can help support overall health. Dr. Sethi, recommends this habit to improve digestion, stabilize blood sugar levels and prevent sluggish feeling many people get after eating. This gentle movement also helps the food to move through the intestinal system more efficiently.

Hydration is the first small yet powerful shift. As Dr. Sethi advises, drinking a glass or two of water before consuming coffee. This rehydrates the body, after sleep, kickstarts digestion and counteracts the dehydrating effects of caffeine. This might seem like a simple morning ritual, but is surely big on benefits.

Dr. Sethi encourages practicing deep abdominal breathing, even for 2-3 minutes soon after you wake up. This stimulates the vagus nerve, which is the major communication highway between the gut and brain. The advantages of breathwork are researched and well-backed up by science, breathwork helps you enter a calm, "rest and digest", mode, setting the stage for better digestion throughout the day.

When we eat, Dr. Sethi suggests putting away your phone or other screens. Eating without distractions help our parasympathetic nervous system engage (rest and digest mode) which supports digestion. Scrolling while we eat, on the other hand, stimulates the stress response and can interfere with efficient digestion. Hence, keep those screens on the side

The first meal we take has a huge impact on our health. Dr. Sethi recommends combining protein, fiber and prebiotics, for instance: take Greek yogurt with berries and chia seeds, or oats with green banana. These foods can help balance blood sugar levels and feed the beneficial gut bacteria, which will give a head start to our gut microbiome in the morning.

Dr. Sethi recommends doing a daily gut health check by paying attention to our poop—its colour, shape, size, and how easily it passes. According to Dr. Sethi, a healthy bowel movement is a strong indicator of gut function. Regular monitoring helps detect early signs of digestive issues, dietary imbalances, or dehydration before they become serious.

Also Read: Morning poop vs evening poop: What the timing reveals about metabolism ​

A healthy diet goes a long way in keeping you ailment free

Symptoms of gut imbalance can include bloating, gas, constipation, diarrhea, and irregular bowel movements. You may also experience fatigue, brain fog, food sensitivities, or unexplained mood changes. These signs often indicate that the gut microbiome is out of balance, affecting digestion, nutrient absorption, and overall immune and metabolic health.

A little light exercise never hurts, as even small amounts of movement can boost energy levels, improve mood, and support overall health. Gentle activities like walking, stretching, or light yoga help increase circulation and reduce stiffness. Incorporating these simple exercises into your daily routine can enhance well-being without requiring intense effort or long workout sessions.