{"id":20524,"date":"2025-10-24T12:03:21","date_gmt":"2025-10-24T12:03:21","guid":{"rendered":"http:\/\/tezgyan.com\/index.php\/2025\/10\/24\/simple-expert-backed-ways-to-reset-the-gut-hydration-probiotics-and-mindful-eating-health-and-fitness-news\/"},"modified":"2025-10-24T12:03:21","modified_gmt":"2025-10-24T12:03:21","slug":"simple-expert-backed-ways-to-reset-the-gut-hydration-probiotics-and-mindful-eating-health-and-fitness-news","status":"publish","type":"post","link":"https:\/\/tezgyan.com\/index.php\/2025\/10\/24\/simple-expert-backed-ways-to-reset-the-gut-hydration-probiotics-and-mindful-eating-health-and-fitness-news\/","title":{"rendered":"Simple, Expert-Backed Ways To Reset The Gut: Hydration, Probiotics And Mindful Eating | Health and Fitness News"},"content":{"rendered":"


\n<\/p>\n

\n

Last Updated:<\/span>

A balanced gut is the key to better digestion, energy, and immunity. Dr. Deepti Khatuja shares expert-backed steps from hydration and probiotics to mindful eating<\/h2>\n
\"The<\/p>\n

The pressures of modern living high stress, processed foods, irregular meals, and poor sleep often disrupt the delicate balance of gut bacteria.<\/p>\n<\/figure>\n

A healthy gut is the cornerstone of overall well-being, influencing everything from digestion and immunity to mood and energy. Yet, the pressures of modern living high stress, processed foods, irregular meals, and poor sleep often disrupt the delicate balance of gut bacteria. The result? Bloating, fatigue, sluggish digestion, and general discomfort.<\/p>\n

According to Dr Deepti Khatuja, Head Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon, \u201cYou don\u2019t need drastic lifestyle changes to restore gut health. With steady, simple habits, it\u2019s possible to naturally reset and nurture your gut.”<\/p>\n

Here\u2019s how to begin your journey toward better digestive health, one mindful step at a time.<\/p>\n

Start with Hydration<\/strong><\/p>\n

Water plays a crucial role in digestion, helping food move smoothly through the intestines and supporting nutrient absorption. Dr Khatuja recommends starting your day with a glass of warm water and maintaining adequate hydration throughout the day. Herbal teas such as ginger, mint, or fennel can provide additional digestive support.<\/p>\n

\u201cInstead of fruit juices, which tend to be acidic and high in carbohydrates,” she explains, \u201copt for fresh soups or buttermilk (chaach) both are excellent for gut hydration and easier on the stomach.”<\/p>\n

Add Fiber-Rich Foods<\/strong><\/p>\n

Fiber acts as nourishment for the beneficial bacteria in the gut, improving digestion and reducing constipation. Dr. Khatuja advises including a mix of fruits, vegetables, whole grains, and legumes in daily meals.<\/p>\n

\u201cOats, bananas, apples, and chia seeds,” she notes, \u201care particularly rich in prebiotic fibers that help beneficial microbes thrive and support overall digestive health.”<\/p>\n

Include Probiotics Daily<\/strong><\/p>\n

Probiotics replenish and maintain the gut\u2019s microbial balance. \u201cAdding probiotic-rich foods to your diet is one of the simplest ways to improve gut function,” says Dr Khatuja.<\/p>\n

Natural sources include yogurt, kefir, buttermilk, and fermented vegetables like kimchi, sauerkraut, or homemade pickles. \u201cThese foods not only enhance digestion but also improve nutrient absorption and strengthen immunity,” she adds.<\/p>\n

Cut Down on Processed Foods<\/strong><\/p>\n

Refined sugars, processed foods, and artificial additives can disrupt gut bacteria and trigger inflammation. Dr. Khatuja emphasizes choosing fresh, whole foods whenever possible. \u201cPackaged snacks and sugary drinks harm the gut\u2019s natural ecosystem,” she cautions.<\/p>\n

Limiting caffeine and alcohol also supports a more balanced digestive environment, reducing acidity and promoting better sleep and metabolism.<\/p>\n

Eat Mindfully<\/strong><\/p>\n

\u201cMindful eating is one of the most underrated aspects of gut health,” explains Dr Khatuja. Eating too quickly can affect digestion, as the body doesn\u2019t get enough time to process signals of fullness.<\/p>\n

She recommends chewing food thoroughly, eating without distractions, and enjoying meals calmly. Including seasonal, colorful vegetables and fruits ensures a diverse nutrient intake, which supports a more resilient gut microbiome.<\/p>\n

Manage Stress and Ensure Good Sleep<\/strong><\/p>\n

According to Dr Khatuja, chronic stress and poor sleep are two of the biggest disruptors of gut health. \u201cStress hormones can alter the composition of gut bacteria,” she says, \u201cand insufficient sleep prevents the gut from repairing itself.”<\/p>\n

Practices like yoga, meditation, or deep breathing help lower stress levels, while aiming for 7\u20138 hours of quality sleep allows the digestive system to reset and rejuvenate.<\/p>\n

Stay Physically Active<\/strong><\/p>\n

Regular movement is another essential pillar of gut health. Dr. Deepti Khatuja advises engaging in moderate physical activity for about 45 minutes a day, six days a week.<\/p>\n

\u201cExercise improves digestion, prevents constipation, and supports healthy weight management,” she explains. \u201cIt also contributes to a more diverse and resilient gut microbiome, one that\u2019s better equipped to handle dietary and lifestyle fluctuations.”<\/p>\n

Takeaway<\/strong><\/p>\n

Gut health doesn\u2019t require complicated detoxes or drastic diets. As Dr. Deepti Khatuja concludes, \u201cSmall, consistent changes staying hydrated, adding fiber, including probiotics, reducing processed foods, managing stress, and staying active can have a profound impact on your digestive and overall health.”<\/p>\n

With mindful habits and a balanced approach, resetting your gut can become a simple yet powerful path toward better well-being.<\/p>\n

\n
\n
<\/p>\n
\"Swati<\/figure>\n

<\/span><\/p>\n

Swati Chaturvedi<\/a><\/p>\n

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More<\/span><\/p>\n<\/div>\n<\/div>\n

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More<\/span><\/p>\n<\/div>\n<\/div>\n

First Published:<\/span><\/p>\n
\n

October 24, 2025, 16:55 IST<\/p>\n<\/div>\n<\/div>\n

\n
\n
Disclaimer: Comments reflect users\u2019 views, not News18\u2019s. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use<\/a> and Privacy Policy<\/a>.<\/div>\n<\/div>\n<\/div>\n<\/div>\n


\n
Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Last Updated:October 24, 2025, 16:55 IST A balanced gut is the key to better digestion, energy, and immunity. Dr. Deepti Khatuja shares expert-backed steps from hydration and probiotics to mindful eating The pressures of modern living high stress, processed foods, irregular meals, and poor sleep often disrupt the delicate balance of gut bacteria. A healthy…<\/p>\n","protected":false},"author":1,"featured_media":12537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-20524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/20524","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/comments?post=20524"}],"version-history":[{"count":0,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/20524\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media\/12537"}],"wp:attachment":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media?parent=20524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/categories?post=20524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/tags?post=20524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}