AIIMS-Trained Doctor Shares 8 Simple Habits to Boost Gut Health

Good gut health is important for a strong body and mind, and experts say it depends on the small choices we make each day. Dr Saurabh Sethi, a well-known gastroenterologist trained at AIIMS, Harvard, and Stanford, has spent 25 years treating stomach and liver problems. In a recent post on November 15, he shared eight easy habits that anyone can follow to improve digestion and stay healthy.

Dr Sethi says that gut health is not only about what we eat. It is also about how we start our morning, how we move our body, and how we manage stress. He believes that building good habits in 2025 can prepare the body for a healthier 2026.

His first advice is to avoid checking the phone as soon as you wake up. He explains that the stress hormone cortisol is already high in the morning, and using the phone can increase stress even more. Instead, he suggests starting the day by thinking of something you are grateful for. This simple act calms the mind and supports healthy digestion. He also warns people not to use their phones in the toilet, as it creates unhealthy habits and adds unnecessary stress to the body.

The second habit is to spend at least ten minutes in morning sunlight. This helps reset the body’s natural clock, improves mood, supports vitamin D levels, and keeps the digestive system working properly.

Another helpful practice is walking for ten minutes after meals. Dr Sethi explains that this improves digestion, prevents gas and bloating, and keeps blood sugar levels steady. Even a short walk can make a big difference to how the body feels after eating.

He also advises adding fermented foods to the diet at least three times a week. Items like yoghurt, kefir, kimchi, and kanji help increase good bacteria in the gut. These foods support digestion naturally and reduce the need for probiotic supplements.

Dr Sethi believes that when small habits are repeated daily, they create big, long-lasting changes. He encourages people to focus on simple steps rather than complicated diets or strict routines. A healthy gut leads to better energy, stronger immunity, and a calmer mind.

His message is clear: good health starts with the little things we do every day. By choosing mindful mornings, sunlight, movement, and wholesome foods, anyone can build a healthier gut and a better life.