Having a healthy gut is important for overall health. The integrity of our gastrointestinal tract, often referred to as the gut, is important for digestionfood absorption, and immunity to diseaseYour intestine absorbs nutrients and removes waste, which helps protect your general health. We talk to an expert to understand gut healthcommon causes of constipationand more.

“The integrity of our gastrointestinal tract or gut is vital for digestion, food absorption and immunity,” explains Dr Sharad Malhotra, senior consultant and head of gastroenterology, hepatology and therapeutic endoscopy at Aakash Healthcare, New Delhi. A healthy gut plays an important role in overall health by absorbing nutrients and eliminating waste effectively.

Dr. Malhotra emphasizes the importance of the gut microbiome – a complex ecosystem of billions of bacteria within the gastrointestinal tract. “This complex environment affects digestion, immunity and even mood regulation. Maintaining balanced gut flora is important for optimal digestive function and overall well-being,” he adds.

According to Dr. Malhotra, constipation occurs when bowel movements become rare or difficult to pass. They highlighted several contributing factors, including diet and lifestyle habits:

• dietary factors: “Low fiber diet, limited fluid intake and reliance on processed foods can lead to constipation,” says Dr. Malhotra.
• lifestyle factors: Sitting for long periods of time, lack of physical activity and ignoring the urge to defecate are common contributors to slowing down of bowel movements.
• medicines: “Certain medications, such as opioids, antidepressants, and iron supplements, can cause constipation as a side effect,” he explains.
• underlying medical conditions: Dr. Malhotra cautions that conditions like irritable bowel syndrome (IBS), hypothyroidism, diabetes, and neurological disorders can also cause constipation.
• Tension: Chronic stress can disrupt the gut-brain axis, altering gut motility and increasing constipation.

Lifestyle habits to maintain a healthy gut

“Improving your gut health doesn’t have to be complicated,” says Dr. Malhotra. He recommends some simple but effective lifestyle changes to promote gut health:

balanced diet: “A diet rich in fruits, vegetables, whole grains, lean meats and healthy fats is essential,” he advises. Fiber-rich foods are especially important because they promote beneficial gut bacteria.

probiotics: “Include fermented foods like yogurt and sauerkraut to encourage a healthy balance of gut flora,” he suggests.

hydration: Adequate fluid intake is important. Drinking enough water aids digestion, reduces constipation, etc.

Improves absorption of nutrients. Try to drink at least eight glasses a day,” advises Dr. Malhotra.

Regular Exercise: Physical activity increases intestinal motility. He adds, “Aim for 30 minutes of moderate-intensity exercise most days of the week — whether that’s walking, running or dancing.”

stress management: Stress-reducing activities like meditation, walking, and spending time with loved ones can reduce inflammation in the gut.

Embarking on a journey to digestive wellness

According to Dr. Malhotra, consistency is key. “Slowly incorporate these habits into your daily routine while listening to your body’s signals,” he advises. If symptoms such as weight loss, abdominal bloating, bleeding in the stool, or persistent pain occur, he Also stress the importance of consulting a healthcare provider.

By making these mindful adjustments, Dr. Malhotra encourages everyone to embrace the journey toward improved digestive wellness and overall health.

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