Healthy Gut Home Remedies: Top 5 daily habits that you must add to your daily routine to keep your gut health on the right track.
Health Digestive System Home Remedies: During summers, a wide variety of delicious fruits are available, but in this season,n bloating and dehydration become the major setbacks. So, maintaining a happy gut is crucial. Small, and some mindful changes can help a lot in these summer days. Taking care of your gut will result in overall well-being in these hot summer days.
Digestion is the body’s complex process of breaking down ingested food into nutrient components. The major nutrients provide us with energy and are used for the growth and repair of cells. Once food molecules are broken down into smaller components, the digestive health passes through the bloodstream and are transported to each cell in the body for various functional purposes.
World Digestive Health Day is celebrated each year on May 29. It is marked to celebrate the anniversary of the World Gastroenterology Organisation and aims to raise awareness of good digestive health in all corners of the world.
The theme for World Digestive Health Day 2025 is “Your Digestive Health: Nourish to Flourish”. This quote motivates the public to pay greater attention to the state of their digestive health as a part of their overall healthy living.
5 Daily Habits to Improve Gut Health Naturally in Summer
This summer, make these small changes to your lifestyle routine to keep your gut health on the right track:
1. Stay hydrated
Water is great for digestion and helps to keep gut lining healthy. Water is essential to digestion, helping to break down food, absorb nutrients, and keep waste moving through the intestines. As summer comes and your body sweats, you’ll naturally lose a lot of fluids, which if your fluid intake doesn’t equal your lost fluids, can will lead to dehydration and, ultimately, lead to constipation.
Aim for 8-10 glasses of water a day. Add lemon, mint, or cucumber for an extra refreshing taste, for being hydrated.
2. Eat Fruits And Vegetables
Summer fruits and vegetables contain water, vitamins, and antioxidants and are a great source of dietary fibre. Fibre is food for the healthy gut bacteria that aid digestion and promote regularity. Foods with water are also hydrating foods that help support a cool and healthy digestive system because they eat away at digestion heat during warmer months. These healthy fruits also compliment detoxification of entire body by helping in removal of toxins.
Eating fibrous-rich foods, such as cucumber, watermelon, papaya, spinach, and bottle gourd are beneficial for gut health. Eat raw salads, smoothies, or lightly cooked vegetables elevates the digestion procedure. Don’t overeat spicy or fried foods, which irritate the gut.
3. Adding Probiotics To Your Daily Diet Routine
Probiotics are live beneficial bacteria that are instrumental in a healthy gut microbiome. They promote digestion, enhance immune system performance and assist in fighting bloating and inflammation. Don’t forget, summer is a great time to use natural, cooling, probiotics.
Tips to follow
- Eat a bowl of curd or yogurt every day.
- Drink a glass of buttermilk (chaas) or fermented rice water.
- Include fermented foods like pickles, kanji or kimchi using moderation.
4. Stay Physically Active
Exercise improves blood flow to your digestive organs, helps move food through the gut and stimulates a diverse microbiome. Exercise is also helpful for managing stress, and chronic stress can worsen digestion. Include 30 minutes of exercise daily in your routine.
- Light exercise (walking, swimming, yoga and stretching) is great for hot summer days.
- Heavy exercise during potential heat exhaustion is not recommended.
5. Manage Stress In An Effective Way
Your brain and gut are directly linked via the gut-brain axis. If you are feeling a lot of stress or anxiety, it can contribute to an upset stomach, bloating, dyspepsia, or even irritable bowel syndrome (IBS).
To keep your gut healthy, follow this:
- Meditate, deep breathe, or be mindful for 10-15 minutes daily.
- Set a healthy daily routine including rest, healthy sleep, and time away from screens.
- Enjoy your hobbies or spend time outside in nature to alleviate mental fatigue.
Keeping your gut healthy plays a crucial role in overall health, from digestion and immunity building capacity of the body. Adding some healthy habits in your lifestyle can elevate and naturally support, and strengthen your gut health during the summer months.
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