World Digestive Health Day: How Fibre, Sleep, and Stress Shape Digestive Health
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On World Digestive Health Day, let's pledge to nurture our guts in a holistic way because a happy tummy is the cornerstone of a fulfilling life.
In today's fast-paced world, digestive health often takes a backseat until discomfort arises. Yet, the gut is far more than just a processing unit for food—it's the cornerstone of overall well-being, influencing everything from immunity to mental health. Recent findings from the Aashirvaad Multigrains Happy Tummy Survey reveal startling gaps in Indians' fibre intake, with 70% falling short of daily recommendations. But fibre is just one piece of the puzzle. Sleep, stress, and lifestyle factors intertwine to form a rich tapestry that either supports or undermines digestive harmony.
Alarmingly, the survey also states that 74% of women and 64% of men are not consuming enough fibre daily. This shortcoming is concerning, given the role fibre plays in preventing constipation, obesity, type 2 diabetes, and cardiovascular disease. Even more troubling is that 78% of Indians do not know how much fibre they need, revealing a knowledge gap that perpetuates the issue.
Fibre isn't merely about regularity; it acts as a prebiotic that nourishes the gut microbiome, a trillion-strong community of bacteria responsible for digestion, immunity, and even mood. The diversity and health of gut microbiota rely on fibre-rich diets, especially from whole grains, fruits, and vegetables. Yet the survey highlights poor consumption habits: 74% omit multigrains daily, 70% do not eat fruits daily, and 55% eat vegetables only once a day.
By Dr. Agatha Betsy, Head: Nutrition Sciences, ITC Limited shares powerful insights:
Although diet is paramount, digestive health is also influenced by two frequently underemphasized factors: sleep and stress.
Sleep deprivation doesn't just pose a general health risk—it directly affects the balance of the gut microbiota. Studies link inadequate sleep to a decrease in beneficial gut bacteria and an increase in inflammation, aggravating conditions such as irritable bowel syndrome (IBS). Interrupted sleep patterns also impair gut motility, leading to bloating and irregular bowel movements.
2. Stress: The Gut's Frenemy
Stress activates the 'fight-or-flight" response, which redirects blood flow away from the gut and slows digestion. Chronic stress can disrupt gut bacteria, increase intestinal permeability (commonly known as 'leaky gut"), and worsen symptoms in disorders like acid reflux and IBD. The gut-brain axis—a two-way communication network—allows stress to cause digestive issues, and vice versa, creating a vicious cycle of discomfort and anxiety.
Bridging the Gap: Easy Steps to Holistic Gut Health
Fibre First: Include multigrains such as oats, millets, or atta with multigrains, along with legumes and 5–7 servings of fruits and vegetables daily. Just three rotis made from multigrain atta can contribute up to 35% of your daily fibre requirement.
Prioritize Sleep: Aim for 7–8 hours of quality sleep. Establish a bedtime routine by reducing screen time at night and creating a sleep-friendly environment.
Stress Management: Practice mindfulness, yoga, or deep-breathing exercises. Even 10 minutes a day can reduce cortisol levels and enhance gut function.
Hydration and Movement: Drink plenty of water to help fibre function effectively, and engage in regular physical activity to stimulate digestion.
Simple dietary changes can transform gut health, but it's essential to take a broader view. Digestive well-being isn't just about what's on your plate, it's a harmonious balance of nourishment, rest, and emotional resilience.
On World Digestive Health Day, let's pledge to nurture our guts in a holistic way because a happy tummy is the cornerstone of a fulfilling life.
First Published:
May 29, 2025, 12:21 IST
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