Easy, Professionally Supported Methods for Gut Resetting: Drinking Water, Taking Probiotics, and Eating Mindfully

The foundation of total health is a healthy gut, which affects everything from immunity and digestion to mood and vitality. However, the delicate balance of gut flora is often upset by the stresses of contemporary life, including high levels of stress, processed foods, irregular meals, and inadequate sleep. Bloating, exhaustion, slow digestion, and overall discomfort were the outcome.

Dr. Deepti Khatuja, Head Clinical Nutritionist at Fortis Memorial Research Institute in Gurgaon, asserts that restoring gut health doesn’t need significant lifestyle adjustments. Your stomach may be organically reset and nurtured with consistent, easy behaviors. Here’s how to start taking thoughtful steps toward improved gut health.

First, drink plenty of water.

Water is essential for digestion because it facilitates the passage of food through the intestines and aids in the absorption of nutrients. Dr. Khatuja advises drinking a glass of warm water first thing in the morning and being well hydrated all day. Teas made from herbs like fennel, ginger, or mint may help with digestion.
“Use fresh soups or buttermilk (chaach) instead of fruit juices, which are often acidic and high in carbohydrates,” she says. Both are great for hydrating the intestines and are also softer on the stomach.

Include Foods High in Fiber

Fiber improves digestion and lessens constipation by feeding the good bacteria in the stomach. A variety of fruits, vegetables, whole grains, and legumes should be included in daily meals, according to Dr. Khatuja.

She points out that foods like oats, bananas, apples, and chia seeds are especially high in prebiotic fibers, which promote the growth of good bacteria and maintain digestive health in general.

Take Probiotics Every Day

The microbial equilibrium in the gut is restored and maintained by probiotics. “One of the easiest ways to improve gut function is to include foods high in probiotics in your diet,” Dr. Khatuja explains.

Yogurt, kefir, buttermilk, and fermented foods such homemade pickles, sauerkraut, and kimchi are examples of natural sources. “These foods improve nutrient absorption, boost immunity, and improve digestion,” she continues.

Reduce Your Intake of Processed Foods

Artificial additives, processed meals, and refined sweets may upset gut flora and cause inflammation. Dr. Khatuja stresses the importance of selecting complete, fresh meals whenever feasible. She warns that sugary beverages and packaged foods damage the natural ecology of the stomach.

Reducing alcohol and caffeine also helps to maintain a more balanced intestinal environment, which lowers acidity and improves metabolism and sleep.

Eat With Awareness

According to Dr. Khatuja, “mindful eating is one of the most underrated aspects of gut health.” Because the body doesn’t have enough time to interpret signs of fullness, eating too rapidly might interfere with digestion.

She suggests eating quietly, digesting food well, and avoiding distractions during eating. A more resilient gut flora is supported by a varied food diet, which is ensured by include seasonal, vibrant fruits and vegetables.

Control your stress and get enough sleep.

Two of the main factors that disturb gut health, according to Dr. Khatuja, are long-term stress and inadequate sleep. According to her, “stress hormones can change the makeup of gut bacteria, and not getting enough sleep stops the gut from healing itself.”

Aiming for 7 to 8 hours of good sleep enables the digestive system to rest and regenerate, while techniques like yoga, meditation, or deep breathing assist in reducing stress.

Maintain Your Physical Activity Level

Another crucial element of intestinal health is regular movement. For around forty-five minutes per day, six days a week, Dr. Deepti Khatuja suggests moderate physical exercise.

According to her, “exercise promotes healthy weight management, prevents constipation, and improves digestion.” “It also helps create a more resilient and varied gut microbiome, which is better able to adapt to changes in diet and lifestyle.”

Takeout

Extreme diets or difficult detoxes are not necessary for gut health. “Small, consistent changes can have a profound impact on your digestive and overall health,” says Dr. Deepti Khatuja in her conclusion. “These changes include staying hydrated, adding fiber, including probiotics, reducing processed foods, managing stress, and staying active.”

Resetting your stomach may be an easy but effective way to improve your well-being if you practice mindfulness and take a balanced approach.