National Nutrition Week 2025: Gut health is connected to good mood and better sleep, doctors tell

News Topical, Digital Desk : If you feel heaviness immediately after eating, have frequent constipation, have sleeping problems or your sleep is interrupted repeatedly or your mood is not good all the time, then it is clear that your gut health is deteriorating.

On the occasion of National Nutrition Week 2025 being celebrated from 01 to 07 September, Dr. Soumitra Rawat, Gastroenterologist, Sir Gangaram Hospital, New Delhi, explains that in fact the function of the intestines is not limited to digesting food only. It affects everything from the immune system to our mental health.

To stay healthy, it is necessary that our digestion is good, so that the body remains energetic and we can remain active continuously. This will also make you feel good mentally. If this is not happening, then you should be aware of the health of the intestines and make necessary changes in the diet and routine on the advice of the doctor.

Bad lifestyle is becoming a risk for health

Our habit of eating anything and anytime in the rush of work is posing a risk to health. Some people ignore hunger for a long time due to their busy schedule. Eating too much food at night also damages the intestines. Similarly, if the sleeping and waking time is irregular, it can badly affect the health of the intestines. Due to all these reasons, a large number of people have started complaining of heartburn, acidity, constipation etc. The quality of food is also deteriorating rapidly. The lack of fruits and vegetables in the food plate and excess of tea, coffee and alcohol in daily use is directly damaging the intestines.

Probiotics are beneficial

There are a lot of probiotic products available in the market. All of them claim to be of good quality and are good for a healthy gut, but you should rely on naturally occurring probiotics.

Probiotics are considered good for intestinal health. It  helps in balancing the good bacteria in the intestine  . The most suitable and easily available probiotic is curd. Also, South Indian food is rich in fermented food. Such food is beneficial for the health of our intestines.

Eating late at night is a risk factor for health

Eating late at night is not good for the intestines. The production of leptin, the hormone that controls hunger, slows down at night. This makes one feel more hungry and people usually eat more, but this leads to poor digestion, gas, acidity.

Avoid these foods for healthy intestines

• Processed food: Chips, biscuits, noodles, meat, ready-to-eat food, etc. These harm the good bacteria in the stomach.
• Artificial sweeteners: Sweeteners containing aspartame and saccharin can have a bad effect on stomach bacteria and blood sugar. These   are found in cold drinks, sugar-free chewing gum and low-calorie snacks .
• Red and processed meat: Excessive consumption of this can disturb the digestive balance. It is better to opt for healthy protein options like fish, lentils or chicken.
• Foods high in sugar: These can also cause bloating. Such as pastries, cakes, white bread, pasta, soda, energy drinks, packaged juices.
• Alcohol: It has a bad effect on sleep and stomach bacteria.

keep these things in mind

• Avoid overeating and make sure to have dinner at least three hours before going to bed.
• Set a routine for having meals throughout the day from 8 a.m. to 8 p.m.
• It is necessary to drink at least two litres of water throughout the day.
• Practice mindful eating, which means paying attention to what you are eating.
• Eat in a calm environment. Avoid TV, mobile etc. during this time.
• To maintain good digestive power, daily exercise and physical activity is necessary.
• Spices like curd, buttermilk, ginger, fennel, cumin, ajwain, cinnamon, coriander etc. are good for the intestine.

A high-fibre diet is better for the intestines

• Whole grains (oats, quinoa, brown rice)
• Legumes (lentils, chickpeas, black beans)
• Fruits (apples, bananas, berries)
• Vegetables (broccoli, carrots, etc.)
• Nuts and seeds (like almonds, flax seeds, chia seeds)

There are many reasons behind poor gut health

The intestine is home to bacteria and microbes, which can also remain healthy when a balanced and nutritious diet is taken every day. Excess fried food is harmful for the intestine, it also affects sleep.

If the problem of insomnia persists for a long time, then one can fall prey to sleep apnea. This impairs metabolism and one does not feel hungry on time. All these problems together cause obesity, high blood pressure, hypertension to anxiety and depression. Anger, anxiety or happiness also causes movement in the intestines. The intestines have a special role in the formation of dopamine and serotonin, which are important for mood, sleep and mental health.

Read More: National Nutrition Week 2025: Gut health is connected to good mood and better sleep, doctors tell