Early dinners, mindful eating and more: 3 habits that may support gut health

Recent discussions surrounding gut health highlight the importance of various habits that can support this vital system. Nutritionist Rashi Chowdhury suggests three simple practices that may improve gut health: expressing gratitude before meals, chewing food thoroughly, and having early dinners. These actions provide the body with a break from the digestion process, allowing it to rest and function optimally.

Gastroenterologist Dr Manish Dodmani explains that allowing the digestive system sufficient time between meals can enhance digestion and reduce stress on the gut. For healthy individuals, having early dinners and fasting overnight for about 10-12 hours may support metabolic health. However, he cautions that this approach might not be suitable for everyone, particularly those with medical conditions such as diabetes, acid reflux, eating disorders, pregnancy, or certain other illnesses.

Psychologist Muskan Marwah emphasizes the role of mental well-being in gut health, stating that eating with guilt can lead to mental distress and harmful dietary habits. She recommends mindful eating, encouraging individuals to savor each bite and focus on the meal's flavors, textures, and satisfaction. This practice can enhance the overall experience and reduce anxiety associated with eating.

Marwah also stresses the importance of practicing gratitude and self-compassion when it comes to food, as everyone should be able to enjoy meals without judgment or internalized guilt.

Dr Dodmani concludes by reiterating that adhering to basic principles of gut health can yield significant benefits. He advises consuming fiber-rich foods, staying hydrated, incorporating yogurt or fermented foods when appropriate, ensuring adequate sleep, maintaining physical activity, and limiting the intake of ultra-processed foods. Managing stress is also crucial, as the gut and brain are closely interconnected.