As a naturopathic doctor, I often encounter patients who unknowingly harm their gut health through everyday habits. Your gut is not just about digestion. It’s a cornerstone of your overall health.
Let’s dive into five common practices that might be causing your gut more harm than good and what you can do to turn things around.
1. The Supplement Misstep
Why It’s a Problem
It’s tempting to jump on the latest supplement trend, especially those promising gut health miracles. However, not all supplements are created equal, and some can disrupt your gut balance more than they help it.
The Science
Studies show that certain supplements, particularly when taken in excess or without proper guidance, can alter gut flora and lead to digestive issues (Journal of Gastrointestinal & Digestive System, 2019).
Tip
Always consult a naturopathic doctor before starting any supplement regime, especially one for gut health.
2. Processed Foods: A Fast Track to Gut Trouble
Why It’s a Problem
Those convenient, processed snacks and meals might be a quick fix, but they can wreak havoc on your gut over time, leading to inflammation and a compromised gut barrier.
The Science
Research indicates that diets high in processed foods significantly impact the diversity and health of our gut microbiome (Nutrients, 2020).
Tip
Focus on whole, unprocessed foods. Think fruits, vegetables, whole grains, and lean proteins.
3. Late-Night Bites: Timing Matters
Why It’s a Problem
Eating late at night or at irregular intervals can disrupt your body’s natural rhythms, affecting not just your sleep but also your gut’s ability to process food efficiently.
The Science
According to studies, aligning your eating patterns with your circadian rhythms promotes better digestion and gut health (Chronobiology International, 2018).
Tip
Try to eat your last meal at least three hours before bedtime, and maintain consistent meal times.
4. Stress Eating: Listen to Your Gut, Not Your Stress
Why It’s a Problem
Under stress, many of us turn to food for comfort. This not only leads to overeating, but it can also disturb the delicate balance of your gut microbiome.
The Science
Research has shown that stress can change the composition of the gut microbiota, affecting both gut function and overall health (Brain, Behavior, and Immunity, 2017).
Tip
Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
5. The Race Against the Plate: Slow Down
Why It’s a Problem
Eating too quickly is a common habit, but it doesn’t give your digestive system a fair chance to do its job properly, leading to indigestion and bloating.
The Science
Research suggests that slower, mindful eating can improve digestion and prevent issues like gastroesophageal reflux (American Journal of Gastroenterology, 2018).
Tip
Take time to chew your food thoroughly and enjoy each bite. It’s not just good manners. It’s good for your gut.
Your gut is a complex and vital system that deserves care and attention. It’s basically the control center for good and bad health. By making mindful choices about what, when, and how you eat, you can greatly improve your gut health and, by extension, your overall well-being. Remember, small changes can lead to big results. Here’s to a happier, healthier gut!
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Nigma Talib, is a Naturopathic Doctor based in Los Angeles, California. She is also the founder of Healthydoc clinics previously located in West Vancouver and London, England. She is an author of a best selling book Reverse the Signs of Ageing and Younger Skin Starts in the Gut.
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