Simple diet changes, profound impact: What your gut wants you to eat
Brainwashed by Your Gut
, Dr. Manjari Chandra, a renowned functional nutritionist, wellness coach, and author, highlights the profound connection between our gut and brain, revealing how the gut subtly governs our mood and mental well-being.
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In an exclusive interview with Times of India Lifestyle, Dr. Chandra elaborates on how grasping this intricate gut-brain relationship could offer the key to resolving many of our health challenges.
'Brainwashed by your Gut, how did the idea of writing this book come to your mind?
The book Brainwashed by your Gut is something that happened as we started seeing more and more people in our clinics and hospitals with the diagnosis of a mental health condition.
Many times they were not even diagnosed with a mental health condition but complained of inability to focus, poor concentration, general low levels of energy, low mood and felt depressed and could not figure out what was the reason for it in modern medicine.
When you look at mental health in conventional medicine, most of the time it is treated with medications and psycho therapy or cognitive behavioural therapy. These interventions are helpful for the person, but one of the reasons for people having poor mental health is the fact that they choose poor lifestyle that includes poor sleep cycles, high levels of stress, isolation and loneliness and highly processed, nutritionally depleted food.
Our neurological systems and mental health is dependent on sleep cycles, stress levels and on what we eat and this is not typically addressed in the modern medicine setting. This compelled me to write a book putting all this information together where people who were facing any form of difficulty with mental health, know that there is much more than they can do about it beyond the basic conventional interventions of medications and therapy.
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How does gut health influence mental well-being and cognitive function?
Our Gut and Brain are connected to each other by the GUT _ BRAIN AXIS -the Vagus nerve. When we consume ultra processed ,nutritionally depleted food it can lead to an Inflamed Gut, a Leaky Gut or GUT dysbiosis. An inflamed or a leaky gut, which had poor gut microflora is now incapable of making something call the neurotransmitters. 50% -70% of the neurotransmitters are made in the Gut and if you have an inflamed or leaky Gut, the neurotransmitters and not made in the optimal amount and do not travel to the brain to give us stable mental health.
For example, Serotonin, which is the neurotransmitter which gives us stability and relaxed mood is made largely in the Gut. This implies that individuals with poor Gut health will have unstable moods and may experience a sense of anxiety or depression.
Besides this out neurotransmitters are also responsible for cognitive function. For example the ability to concentrate, to be productive, to focus and pay enough attention and retain information is also dependent on these neurotransmitters.
Again poor Gut health may not allow your body to have sufficient amount of neurotransmitters resulting in compromised cognitive function.
What are some key nutrients that support a healthy gut-brain axis?
Some key nutrients that promote mental health are:
-Amino acids and peptides
- Tryptophan - precursor to Serotonin and other neurotransmitters
-Phenylalanine and Tyrosine, with phenylalanine being the precursor to tyrosine - Tyrosine serves as the precursor for synthesizing dopamine and norepinephrine
- Fats
-Saturated and mono-saturated fat - Found in butter, desi ghee, coconut oil. Omega-3 in seafood (salmon, tuna, sardines) and nuts and seeds
- Micronutrients
-Zinc
- Vitamin B3
-Vitamin D3
- NAD+
- Niacin
- Folic acid
-Minerals
-Melatonin - Found in eggs, fish, nuts (Pistachios and almonds), mushrooms, germinated legumes and tomatoes
-GABA - Naturally found in fermented foods and beverages like fermented fish, Tempeh, Serbian cheese, Kimchi, and sourdough.
Also, it is present in barley and brown rice.
Can you explain how certain foods might affect mood and emotional health?
Our mood and emotional Health are directly linked to the food that we consume. As we discussed, our mental health is dependent on how well our Gut functions and how optimally the neurotransmitters are manufactured in the Gut. If we do not eat nourishing food we miss out on the right type of micronutrients, amino acids and phytochemicals that are required as the building blocks of these neurotransmitters.
Another way in which our food directly affects our mental health is that when we consume ultra processed food that ruins our Gut lining causing GI disturbances and reduces the absorption of micronutrients.
How important is the role of probiotics and prebiotics in maintaining gut health?
Extremely Important!
Probiotics or Fermented foods and beverages are rich in beneficial bacteria and yeasts. When ingested, they interact positively with the gut microbiota and form symbiotic relationships.
Common examples of fermented products include:
● Yogurt: Made by fermenting milk with lactic acid bacteria, primarily Lactobacillus bulgaricus and Streptococcus thermophilus.
● Kimchi: A traditional Korean dish of fermented vegetables, typically including cabbage and radishes, seasoned with chili pepper, garlic, ginger, and other spices.
● Sauerkraut: Fermented cabbage that undergoes lactic acid fermentation, resulting in a tangy, crunchy side dish.
● Kombucha: A fermented tea beverage made using a symbiotic culture of bacteria and yeast.
Probiotics can improve mental health by:
-Enhancing Microbial Diversity
-Improving digestion and cleansing the colon
-Boosting emotional well-being
-Removing toxins from the body
-Improving cognition and brain functionality
Prebiotic complex carbohydrates are not digested in the upper gastrointestinal tract. Instead, they reach the colon intact, where they become substrates for fermentation by good gut bacteria.
Prebiotic fibre is fermented to produce SCFAs, including acetate, propionate, and butyrate. These SCFAs become Energy Source for Colonocytes, Regulation of pH of the gut and have Anti-inflammatory Properties.
Foods like asparagus, garlic, chicory, onion, Jerusalem artichoke, wheat, honey, banana, barley, tomato, rye, soybean, human's and cow's milk, peas, beans, etc serve as natural sources of prebiotics.
What dietary habits can help reduce stress and anxiety through gut health?
The dietary habits that can help to reduce stress and anxiety through gut health include:
- Eating in a limited window - eating three hours before bedtime or earlier and eating only 2 to 3 hours after getting up, which means you are typically eating between 9 am and 7 pm or even a smaller window.
- Allowing yourself a long period of no eating of fasting helps repair the gut lining, reduces inflammation, improves digestion and improves production of neurotransmitters such as Serotonin and Dopamine, that can keep our stress and anxiety levels low.
- Besides this getting rid of the common irritants for the gut such as simple sugars, refined flour, seed oils, ultra processed food, direct dairy, trans fats will also help in improving Gut health and overall better mental health.
Are there specific foods or dietary patterns that can improve focus and concentration?
How does inflammation in the gut impact overall mental health?
Inflammation of the gut lining impacts its functions which includes -breaking down complex food into smaller molecules, absorbing crucial minerals, vitamins and antioxidants from the food and making the right type of digestive enzymes that are required for robust digestion.
Loss of gut function due to inflammation puts the individual at a higher risk of mental health conditions because of the lack of nutrients such as B complex vitamins, zinc, magnesium, selenium, critical amino acids, vitamin D and more.
These minerals, vitamins and amino acids are required for making the neurotransmitters in the gut. Low neurotransmitter levels are the reason for a plethora of mental health conditions.
What practical steps can someone take to use food as a tool for managing depression or mood swings?
1. Nourish your body with the right foods
Focus on:
Omega-3 Fatty Acids (salmon, flaxseeds, walnuts): Enhance mood and reduce symptoms of depression and anxiety.
B vitamins (B6, B12, folate – found in leafy greens, legumes, eggs): Essential for neurotransmitter production and brain energy.
Magnesium (almonds, spinach, pumpkin seeds): Helps regulate stress response.
Probiotic & Prebiotic Foods (yogurt, kefir, sauerkraut, garlic, bananas): Support gut-brain axis, reducing anxiety and depression.
Complex Carbohydrates (quinoa, sweet potatoes, oats): Stabilize blood sugar and support serotonin production.
Reduce:
Ultra-processed foods high in refined sugars and trans fats – linked to mood disorders.
Excess caffeine and alcohol – can disrupt sleep and increase anxiety.
2. Prioritize quality sleep
Aim for 7–9 hours per night.
Maintain a regular sleep schedule even on weekends.
Avoid screens and stimulants 1–2 hours before bedtime.
Use calming routines: herbal teas, magnesium supplementation, or mindfulness practices.
3. Incorporate mind-body practices
Meditation & Breathwork: Reduces cortisol, enhances focus and emotional regulation.
Yoga or Tai Chi: Improves mood and physical health, lowers anxiety.
Journaling: Helps process emotions and identify triggers.
4.Engage in physical activity
Aim for at least 30 minutes of moderate activity (like walking, dancing, cycling) most days.
Exercise boosts endorphins and brain-derived neurotrophic factor (BDNF), which supports brain function and resilience.
5. Cultivate positive relationships
Social connection reduces loneliness and supports emotional well-being.
Regular interaction with friends, support groups, or family improves oxytocin levels (the bonding hormone).
6. Get sunlight & nature exposure
Morning sunlight supports melatonin and serotonin production.
Spending time in green spaces reduces cortisol and improves mood.
7. Support gut health
The gut microbiome communicates with the brain via the vagus nerve and immune signaling. UseFermented foods (kimchi, miso, kombucha), Fiber-rich foods (vegetables, fruits, legumes) and avoid gut irritants (artificial sweeteners, highly processed items).
8. Limit digital overload
Constant screen exposure can increase stress, fatigue and anxiety.
What are some common misconceptions about the relationship between diet, gut health, and mental wellness?
The most common misconception about the relationship between diet, gut and mental wellness is that these three things are independent of each other. Mental health is supposed be something that needs to be managed solely with medication and psychotherapy or cognitive behavioural therapy.
It is supposed to be independent of the food that you eat or the lifestyle choices that you make.
A lot of people today depend on food from a store or restaurant , people who have no access to a kitchen and have to eat ready to cook food or mostly order from outside notably see high instances of clinical depression, anxiety and insomnia but are not able to correlate it with the choices of food . One of the major misconceptions is that the food you choose to eat to the quality of your nutrition is only affecting your physical health - things such as weight, hormones, nutritional deficiencies; however the direct relationship between the consumption of nutritionally depleted food and higher incidence of mental health conditions is completely ignored.
As they say 'You're what you eat.' This statement does not imply only to physical health but also psychological and mental health and that is what the Book wants to establish and explain to the reader. It is also a self-help tool for people navigating through all forms of mental health conditions
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Time of India
5 days ago
- Time of India
Simple diet changes, profound impact: What your gut wants you to eat
In her book Brainwashed by Your Gut , Dr. Manjari Chandra, a renowned functional nutritionist, wellness coach, and author, highlights the profound connection between our gut and brain, revealing how the gut subtly governs our mood and mental well-being. Tired of too many ads? go ad free now In an exclusive interview with Times of India Lifestyle, Dr. Chandra elaborates on how grasping this intricate gut-brain relationship could offer the key to resolving many of our health challenges. 'Brainwashed by your Gut, how did the idea of writing this book come to your mind? The book Brainwashed by your Gut is something that happened as we started seeing more and more people in our clinics and hospitals with the diagnosis of a mental health condition. Many times they were not even diagnosed with a mental health condition but complained of inability to focus, poor concentration, general low levels of energy, low mood and felt depressed and could not figure out what was the reason for it in modern medicine. When you look at mental health in conventional medicine, most of the time it is treated with medications and psycho therapy or cognitive behavioural therapy. These interventions are helpful for the person, but one of the reasons for people having poor mental health is the fact that they choose poor lifestyle that includes poor sleep cycles, high levels of stress, isolation and loneliness and highly processed, nutritionally depleted food. Our neurological systems and mental health is dependent on sleep cycles, stress levels and on what we eat and this is not typically addressed in the modern medicine setting. This compelled me to write a book putting all this information together where people who were facing any form of difficulty with mental health, know that there is much more than they can do about it beyond the basic conventional interventions of medications and therapy. Tired of too many ads? go ad free now How does gut health influence mental well-being and cognitive function? Our Gut and Brain are connected to each other by the GUT _ BRAIN AXIS -the Vagus nerve. When we consume ultra processed ,nutritionally depleted food it can lead to an Inflamed Gut, a Leaky Gut or GUT dysbiosis. An inflamed or a leaky gut, which had poor gut microflora is now incapable of making something call the neurotransmitters. 50% -70% of the neurotransmitters are made in the Gut and if you have an inflamed or leaky Gut, the neurotransmitters and not made in the optimal amount and do not travel to the brain to give us stable mental health. For example, Serotonin, which is the neurotransmitter which gives us stability and relaxed mood is made largely in the Gut. This implies that individuals with poor Gut health will have unstable moods and may experience a sense of anxiety or depression. Besides this out neurotransmitters are also responsible for cognitive function. For example the ability to concentrate, to be productive, to focus and pay enough attention and retain information is also dependent on these neurotransmitters. Again poor Gut health may not allow your body to have sufficient amount of neurotransmitters resulting in compromised cognitive function. What are some key nutrients that support a healthy gut-brain axis? Some key nutrients that promote mental health are: -Amino acids and peptides - Tryptophan - precursor to Serotonin and other neurotransmitters -Phenylalanine and Tyrosine, with phenylalanine being the precursor to tyrosine - Tyrosine serves as the precursor for synthesizing dopamine and norepinephrine - Fats -Saturated and mono-saturated fat - Found in butter, desi ghee, coconut oil. Omega-3 in seafood (salmon, tuna, sardines) and nuts and seeds - Micronutrients -Zinc - Vitamin B3 -Vitamin D3 - NAD+ - Niacin - Folic acid -Minerals -Melatonin - Found in eggs, fish, nuts (Pistachios and almonds), mushrooms, germinated legumes and tomatoes -GABA - Naturally found in fermented foods and beverages like fermented fish, Tempeh, Serbian cheese, Kimchi, and sourdough. Also, it is present in barley and brown rice. Can you explain how certain foods might affect mood and emotional health? Our mood and emotional Health are directly linked to the food that we consume. As we discussed, our mental health is dependent on how well our Gut functions and how optimally the neurotransmitters are manufactured in the Gut. If we do not eat nourishing food we miss out on the right type of micronutrients, amino acids and phytochemicals that are required as the building blocks of these neurotransmitters. Another way in which our food directly affects our mental health is that when we consume ultra processed food that ruins our Gut lining causing GI disturbances and reduces the absorption of micronutrients. How important is the role of probiotics and prebiotics in maintaining gut health? Extremely Important! Probiotics or Fermented foods and beverages are rich in beneficial bacteria and yeasts. When ingested, they interact positively with the gut microbiota and form symbiotic relationships. Common examples of fermented products include: ● Yogurt: Made by fermenting milk with lactic acid bacteria, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. ● Kimchi: A traditional Korean dish of fermented vegetables, typically including cabbage and radishes, seasoned with chili pepper, garlic, ginger, and other spices. ● Sauerkraut: Fermented cabbage that undergoes lactic acid fermentation, resulting in a tangy, crunchy side dish. ● Kombucha: A fermented tea beverage made using a symbiotic culture of bacteria and yeast. Probiotics can improve mental health by: -Enhancing Microbial Diversity -Improving digestion and cleansing the colon -Boosting emotional well-being -Removing toxins from the body -Improving cognition and brain functionality Prebiotic complex carbohydrates are not digested in the upper gastrointestinal tract. Instead, they reach the colon intact, where they become substrates for fermentation by good gut bacteria. Prebiotic fibre is fermented to produce SCFAs, including acetate, propionate, and butyrate. These SCFAs become Energy Source for Colonocytes, Regulation of pH of the gut and have Anti-inflammatory Properties. Foods like asparagus, garlic, chicory, onion, Jerusalem artichoke, wheat, honey, banana, barley, tomato, rye, soybean, human's and cow's milk, peas, beans, etc serve as natural sources of prebiotics. What dietary habits can help reduce stress and anxiety through gut health? The dietary habits that can help to reduce stress and anxiety through gut health include: - Eating in a limited window - eating three hours before bedtime or earlier and eating only 2 to 3 hours after getting up, which means you are typically eating between 9 am and 7 pm or even a smaller window. - Allowing yourself a long period of no eating of fasting helps repair the gut lining, reduces inflammation, improves digestion and improves production of neurotransmitters such as Serotonin and Dopamine, that can keep our stress and anxiety levels low. - Besides this getting rid of the common irritants for the gut such as simple sugars, refined flour, seed oils, ultra processed food, direct dairy, trans fats will also help in improving Gut health and overall better mental health. Are there specific foods or dietary patterns that can improve focus and concentration? How does inflammation in the gut impact overall mental health? Inflammation of the gut lining impacts its functions which includes -breaking down complex food into smaller molecules, absorbing crucial minerals, vitamins and antioxidants from the food and making the right type of digestive enzymes that are required for robust digestion. Loss of gut function due to inflammation puts the individual at a higher risk of mental health conditions because of the lack of nutrients such as B complex vitamins, zinc, magnesium, selenium, critical amino acids, vitamin D and more. These minerals, vitamins and amino acids are required for making the neurotransmitters in the gut. Low neurotransmitter levels are the reason for a plethora of mental health conditions. What practical steps can someone take to use food as a tool for managing depression or mood swings? 1. Nourish your body with the right foods Focus on: Omega-3 Fatty Acids (salmon, flaxseeds, walnuts): Enhance mood and reduce symptoms of depression and anxiety. B vitamins (B6, B12, folate – found in leafy greens, legumes, eggs): Essential for neurotransmitter production and brain energy. Magnesium (almonds, spinach, pumpkin seeds): Helps regulate stress response. Probiotic & Prebiotic Foods (yogurt, kefir, sauerkraut, garlic, bananas): Support gut-brain axis, reducing anxiety and depression. Complex Carbohydrates (quinoa, sweet potatoes, oats): Stabilize blood sugar and support serotonin production. Reduce: Ultra-processed foods high in refined sugars and trans fats – linked to mood disorders. Excess caffeine and alcohol – can disrupt sleep and increase anxiety. 2. Prioritize quality sleep Aim for 7–9 hours per night. Maintain a regular sleep schedule even on weekends. Avoid screens and stimulants 1–2 hours before bedtime. Use calming routines: herbal teas, magnesium supplementation, or mindfulness practices. 3. Incorporate mind-body practices Meditation & Breathwork: Reduces cortisol, enhances focus and emotional regulation. Yoga or Tai Chi: Improves mood and physical health, lowers anxiety. Journaling: Helps process emotions and identify triggers. in physical activity Aim for at least 30 minutes of moderate activity (like walking, dancing, cycling) most days. Exercise boosts endorphins and brain-derived neurotrophic factor (BDNF), which supports brain function and resilience. 5. Cultivate positive relationships Social connection reduces loneliness and supports emotional well-being. Regular interaction with friends, support groups, or family improves oxytocin levels (the bonding hormone). 6. Get sunlight & nature exposure Morning sunlight supports melatonin and serotonin production. Spending time in green spaces reduces cortisol and improves mood. 7. Support gut health The gut microbiome communicates with the brain via the vagus nerve and immune signaling. UseFermented foods (kimchi, miso, kombucha), Fiber-rich foods (vegetables, fruits, legumes) and avoid gut irritants (artificial sweeteners, highly processed items). 8. Limit digital overload Constant screen exposure can increase stress, fatigue and anxiety. What are some common misconceptions about the relationship between diet, gut health, and mental wellness? The most common misconception about the relationship between diet, gut and mental wellness is that these three things are independent of each other. Mental health is supposed be something that needs to be managed solely with medication and psychotherapy or cognitive behavioural therapy. It is supposed to be independent of the food that you eat or the lifestyle choices that you make. A lot of people today depend on food from a store or restaurant , people who have no access to a kitchen and have to eat ready to cook food or mostly order from outside notably see high instances of clinical depression, anxiety and insomnia but are not able to correlate it with the choices of food . One of the major misconceptions is that the food you choose to eat to the quality of your nutrition is only affecting your physical health - things such as weight, hormones, nutritional deficiencies; however the direct relationship between the consumption of nutritionally depleted food and higher incidence of mental health conditions is completely ignored. As they say 'You're what you eat.' This statement does not imply only to physical health but also psychological and mental health and that is what the Book wants to establish and explain to the reader. It is also a self-help tool for people navigating through all forms of mental health conditions
India Today
14-07-2025
- India Today
Does eating rice make you fat? A top Indian nutritionist wants you to know this
Rice is often one of the first foods to be cut from the plate when people start watching their belief that it causes belly fat or leads to weight gain has become so common that even a small portion of rice can bring is this grain really responsible for expanding waistlines, or are we blaming the wrong thing?advertisementRICE IS NOT THE ENEMY-OVEREATING IS Experts says the idea that rice makes you fat is more myth than real problem lies in how much of it we eat, how we prepare it, and the lifestyle we pair it its own, rice is a simple carbohydrate, easy to digest and quick to provide when eaten in large amounts, without vegetables, protein, or movement to balance it, it can contribute to weight gain, just like any other food consumed in PROBLEM WITH A CARB-HEAVY INDIAN DIET The real problem lies in how much of it we eat, how we prepare it, and the lifestyle we pair it with. (Photo: Unslash) According to nutritionist Dr Manjari Chandra, it's important to look at rice in the context of the overall Indian diet, which is already heavy in carbohydrates.'The problem is that we don't move enough, and most of the time Indians are eating a carb-dense diet, which means most of our food is wheat and rice and maida and sugar and processed food,' she body's response to this carb-heavy pattern is to produce more insulin, a hormone that helps store excess energy.'Carbohydrates, if eaten in excess, create chaos in the body,' she says. 'What they do is they allow a lot of insulin to be made. Insulin is a fat-storing hormone, so it starts storing fat in the body.'This leads not only to weight gain, but also to fat storage around the organs, which is more dangerous than fat under the PORTION AND PAIRING MATTERStill, this doesn't mean rice should be removed from our key is portion control and rice is eaten in moderation, and as part of a complete meal that includes vegetables, healthy fats, and protein, it doesn't behave the same way in the body as a large, plain bowl of white meals help slow down digestion, regulate blood sugar, and keep us fuller for RICE VS BROWN RICE — WHAT'S THE REAL DIFFERENCE?The debate around white rice and brown rice also adds to the confusion. Most of the time Indians are eating a carb-dense diet, which means most of our food is wheat and rice and maida and sugar and processed food. (Photo: Unsplash) While brown rice is often considered a healthier alternative, Dr Chandra notes that the difference between the two is not as big as it seems.'Brown rice is a bit like brown bread. No major change really between the glycemic index and the carbohydrate load. It's just brown in color, so people think it is healthier.'She suggests that instead of relying on colour or marketing labels, people should focus on choosing less processed rice varieties, such as red rice, black rice, wild rice, or parboiled options are more nutritious because they retain more of their natural fibre and nutrients, unlike polished white rice, which has been stripped down during IN THE MODERN LIFESTYLEHowever, even the healthiest rice can become a problem if eaten in large quantities, especially in today's sedentary earlier generations who did physical labour or walked long distances daily, most people today spend long hours sitting at lack of movement makes it harder for the body to use up the extra energy from high-carb meals, leading to fat storage over IS KEYWhile rice may not be the most nutrient-rich grain available, it is not the enemy.A small portion of rice, when combined with vegetables, protein, and good fats, can be part of a healthy and satisfying mistake is in making rice the main ingredient, with little else on the gain is rarely caused by one single a result of many habits-overeating, lack of physical activity, poor food choices, and irregular meal out rice only distracts from the real of avoiding rice completely, a more balanced approach is to understand how it fits into your overall diet and doesn't make you fat, how you eat it, and how you live, matters far more.-Article by Arima Singh- EndsMust Watch
India Today
09-07-2025
- India Today
Too much coffee? Doctor explains what you're doing wrong and how to fix it
That morning cup of coffee may feel like a sacred ritual, but what if your beloved brew is quietly sabotaging your health? In a candid interview with clinical nutritionist Dr Manjari Chandra Senior Consultant - and Max Healthcare, we unpacked the most pressing questions coffee lovers often ignore from acidity to addiction and everything in more and more Indians begin their day with caffeine and often rely on it to power through work and workouts, Dr Chandra warns that while coffee has benefits, the way we consume it makes all the not the coffee that's the problem, it's what we add to it and how frequently we reach for it,' she says. 1. Is there a right time for coffee?Coffee timing can directly affect your sleep.'If you're drinking coffee post 4 or 5 PM, chances are high it'll interfere with your sleep,' Dr. Chandra has a half-life of about 5–6 hours, which means it stays in your system long after your last sip. So, yes—those late-evening brews might be the real culprits behind your restless nights.2. That first cup is a need or habit?Many of us swear we can't function without our morning dose. But is it truly essential?'A cup or two is okay. In fact, adding healthy fats like ghee or coconut milk to your coffee can be beneficial,' she says. 'The real issue arises when you add sugar and dairy—it leads to sugar rushes and unhealthy cravings.'This makes bulletproof-style coffee (with ghee or coconut oil) a smarter choice than the frothy sugar-loaded lattes common today.3. Are four cups a day too many?Moderation is key.'Too much caffeine is never a good idea. More importantly, how you take it matters. Coffee with sugar and milk gives you quick energy, but it also causes crashes and cravings for junk,' Dr Chandra to two cups a day, ideally spaced out and always consider what you're mixing into your mug.4. Is black coffee really better?The verdict is clear:'Sugar and milk shouldn't be part of your daily coffee habit. Black coffee, especially good quality one, is rich in antioxidants and a much better choice,' she black coffee may feel bitter initially, it's a taste you can develop—just like dark chocolate or green tea.5. Is coffee on an empty stomach causing my acidity?This is a common issue, especially for those with digestive problems.'If you have acid reflux or poor digestion, avoid drinking coffee first thing in the morning,' Dr. Chandra advises. 'It can irritate your gut and worsen acidity.'Instead, begin your day with lukewarm water or herbal tea and save coffee for after Coffee vs. energy drinks: What's better before a workout?'Black coffee or coffee with ghee is definitely better,' she affirms. 'Energy drinks are a complete no, they're loaded with sugar, artificial stimulants, and additives.'Natural caffeine, in moderation, can offer a cleaner, more sustained energy boost than commercial energy drinks.7. Do coffee crashes come from sugar, not caffeine?Yes. And here's why:'The sugar in your coffee causes blood sugar spikes, which lead to crashes and fatigue. That's not the coffee's fault—it's the sweetener,' Dr. Chandra steady energy? Drop the sugar.8. Is black coffee just bitter hype?Dr Chandra believes it's a matter of training your taste buds.'Once you get used to the taste of black coffee, you'll start enjoying it. High-quality beans taste smooth and are loaded with health benefits.'So ditch the sugar syrup and give your palate time to adjust—you might be surprised.9. Should I switch to green tea or matcha in the afternoons?Absolutely.'Green tea and matcha are excellent options for late afternoons or evenings. They offer a gentle caffeine boost without messing with your sleep cycle,' she are rich in antioxidants and hydrating Love or low-key addiction?'Coffee isn't technically addictive like narcotics, but people do develop a dependency on the stimulation it gives,' she skipping your cup makes you irritable or lethargic, it may be time to reassess your relationship with caffeine.11. Can coffee affect gut health and hydration?Overconsumption may backfire.'Too much coffee can dehydrate you and irritate the gut in multiple ways,' says Dr Chandra. 'Stick to a limited amount and ensure you're hydrating well alongside.'Always pair your cup with a glass of water, especially during hot summer months.12. How to cut back without turning into a zombie?Gradual swaps help.'Start replacing coffee with hydrating drinks like infused water, mint tea, green tea or chamomile. These provide clarity and calm without the caffeine crash,' she helps you recalibrate your energy levels without withdrawal can be your friend, or your foe. The key lies in conscious consumption. As Dr. Chandra summarises:'Use coffee as a support tool, not a crutch. How and when you drink it—and what you add—matters far more than the caffeine itself.'So the next time you reach for that third cup, pause and ask yourself: Am I drinking this out of habit, or because I really need it?KEY TAKEAWAYS:Avoid coffee post 4 PM to protect your black coffee over milk-and-sugar on an empty stomach? Only if your gut can handle exceed 2–3 cups per to herbal or green teas in the evening.- Ends
