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

Gut health has gained prominence in recent years, and a key aspect of maintaining a healthy gut is through simple daily habits. Nutritionist and digital creator Rashi Chowdhury suggested three such habits during a podcast interview with Dr Sana Sajan. These habits include blessing your food or expressing gratitude before eating, chewing food thoroughly, and having an early dinner. These practices give the body a break from digestion and support overall gut health.

Dr Manish Dodmani, a consultant gastroenterologist, explained that allowing the digestive system to rest between meals can improve digestion and reduce strain on the gut. This is because constant snacking throughout the day does not provide the body with proper rest. Having an early dinner or fasting overnight for 10-12 hours can support metabolic health for some individuals.

However, Dr Dodmani cautioned that this approach may not be suitable for everyone, especially those with diabetes, acid reflux, eating disorders, pregnancy, or certain medical conditions.

Psychologist Muskan Marwah emphasized the importance of avoiding guilt while eating. This guilt can stem from social pressures, body image issues, or the belief that indulgence should be avoided. People may start eating less to "make up" for excess consumption, leading to both emotional and physical suffering, which can result in further cravings and overindulgence.

Marwah recommended practicing mindful eating, savoring each bite of food, and paying attention to the flavors, textures, and satisfaction of the meal. This practice helps improve the overall eating experience and reduces anxiety.

Marwah also suggested practising gratitude and self-compassion when it comes to food, as everyone deserves to enjoy it without judgment. Dr Dodmani reiterated the importance of following basic guidelines for maintaining gut health, including eating more fibre-rich foods, staying hydrated, including yogurt or fermented foods when appropriate, getting enough sleep, staying active, and limiting ultra-processed foods.

Additionally, managing stress is crucial, as the gut and brain are closely linked. Consult your health practitioner before starting any routine.