10 gut-healing habits from a gastro doctor: Simple daily steps, no strict diets needed - includes weekly gut-care planner

If your stomach feels off and your energy dips by afternoon, you are not alone. Many people chase big fixes that are hard to maintain. What works better are tiny, repeatable habits that support digestion every day.Gastroenterologist Dr Pal recently shared ten “micro-habits” for gut health. They need no gym plan or special diet, only consistency. Eat a little better, move a little more, sleep a little earlier, calm your mind. Over weeks, these small efforts can bring real change.1) Chew each bite 20 to 30 timesDigestion starts in your mouth. Slow chewing mixes food with saliva and lightens the load on your stomach. Many notice less bloating and better portion control when they eat slowly.

Put the spoon down between bites to pace yourself.2) Eat until you’re about 80 percent fullStop when you feel comfortably satisfied, not stuffed. This prevents that heavy post-meal slump and can ease reflux or discomfort. Serving smaller portions on smaller plates helps you stick to this mindful pause.3) Get 10 minutes of morning sunlightMorning light resets your body clock, leading to better sleep—and a healthier gut.

Step outside or stand near a window soon after waking to help your circadian rhythm stabilise.4) Walk for 10 minutes after every main mealA short walk after breakfast, lunch, or dinner helps food move along and reduces post-meal fatigue. Walk indoors, down a corridor, or around your block at a relaxed pace.5) Add fermented foods three times a weekCurd, dosa batter, idli, kimchi, or kefir introduce friendly bacteria that may support gut diversity.

If dairy does not suit you, try fermented vegetable drinks such as homemade carrot or beet kanji.6) Eat one fruit and three vegetables dailyUse a simple rule: one seasonal fruit and three vegetable servings across meals. Mix colours—greens, orange, red, or purple. Plant fibre feeds good gut microbes and keeps digestion regular.7) Keep a 12-hour eating windowChoose any 12-hour span that fits your routine, such as 8 a.m.

to 8 p.m. This daily rest period gives your gut time to recover and limits late-night snacking that disturbs sleep and digestion.8) Sleep before 11 p.m.Wind down early. Dim lights, switch off screens, and aim for consistent bedtime. Good sleep steadies appetite hormones and supports a calmer, more balanced gut.9) Read 5 to 10 pages every dayReading slows your mind and reduces stress, which directly benefits digestion.

Keep a book by your bed—even a few pages help shift the focus away from screens before sleep.10) Do one joyful thing each dayListen to music, step into the sun, pray, or call a friend. Joyful moments lower stress and calm gut symptoms that flare when you feel tense. Make one act of joy a daily ritual.

Simple weekly gut-care planner

Daily anchors

Weekly goals

How to begin this weekPick any three habits to start. For example, set your eating window, walk after lunch and dinner, and add one fruit daily. Next week, add fermented foods and earlier sleep.Keep it simple and steady, that’s the secret. Small habits are easier to repeat, and repeated habits reshape your gut, your mood, and your overall energy.