Gut health and fasting risks: Stanford doctor rates top 10 gut health trends
Dr. Saurabh Sethi, an AIIMS-trained gastroenterologist who has also trained at Harvard and Stanford, recently shared critical insights in an August 11, 2025, Instagram post. He warned that unstructured daily fasting, fasting without a clear schedule or consistency, can disrupt gut motility, decrease microbiome diversity, and impair digestion.
Dr. Sethi recommends a balanced, evidence-based approach involving mindful eating, diverse food choices, and routine to promote sustainable gut health.
This expert guidance cuts through the noise, helping you build a strong, healthy gut for life.
Ratings of 10 popular gut health trends
Unstructured daily fasting - Avoid
Skipping meals randomly or fasting daily without a set plan disrupts natural gut rhythms, impairs motility, and harms microbiome balance. Over time, this can worsen digestion and nutrient absorption.
Turmeric, ginger and fennel for digestion - Recommended
These natural herbs are powerful anti-inflammatories that soothe the digestive tract and support gut health.
Adding natural herbs to meals - Recommended
Spices like cumin, coriander, and fennel enhance digestion and nurture beneficial gut bacteria.
Cabbage soup diet - Avoid
Extreme mono-diets such as the cabbage soup diet deprive your gut flora of necessary nutrients and can cause imbalance.
Listening to your body's hunger signals - Recommended
Mindful eating respects your body's cues, helping avoid overeating or under-eating, both important for healthy digestion.
Alkaline water resets gut - Avoid
No scientific evidence supports the idea that alkaline water can 'reset' your gut; it may interfere with the stomach's natural acidity needed for digestion.
Raw eggs for gut lining - Avoid
Raw eggs carry risks of pathogens and are not proven to benefit gut lining.
Cooked proteins are a safer choice.
Food diversity strengthens gut - Recommended
Eating a wide variety of fruits, vegetables, legumes, and whole grains fosters a diverse, resilient microbiome.
Never eating legumes - Avoid
Legumes provide essential fibre and nutrients vital for gut bacteria and digestive health.
Flax and chia seeds
- Recommended
These seeds are excellent sources of fibre and omega-3 fatty acids, which help reduce inflammation and promote smooth digestion.
Dr. Sethi's advice highlights that true gut health goes beyond chasing extreme diets or following every trendy fix that comes along.
Lasting digestive wellness is built on consistent routines that your body can rely on daily. Emphasising balanced and diverse nutrition, combined with mindful eating habits, supports not only smooth digestion but also strengthens your gut's microbial ecosystem.
By avoiding unstructured or erratic fasting patterns, you help maintain natural gut motility and prevent unnecessary stress on your digestive system. These expert-backed strategies promote a harmonious environment in your gut, enhancing nutrient absorption, reducing inflammation, and ultimately supporting your overall physical and mental wellbeing for the long term.
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