Gut Health Key to Mental Well-Being, Experts Warn

ISLAMABAD: Many people associate the gut only with digestion, but health experts now emphasize that intestinal health plays a crucial role in mental well-being too. From mood swings and anxiety to depression and even panic attacks, an unhealthy gut may be the hidden culprit, according to medical professionals.

Harvard-trained gastroenterologist Dr. Saurabh Sethi explains that the gut is closely connected to the body’s mental, physical, and immune systems. “A healthy gut leads to better mood regulation, stronger immunity, and smoother digestion,” he notes.

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However, several daily habits silently damage gut health without individuals even realizing it. Here are five of the most common culprits:

1. Processed and Packaged Foods

Frequent consumption of fast food, sugary snacks, and items with artificial preservatives destroys beneficial gut bacteria. This bacterial imbalance leads to inflammation, obesity, and chronic digestive issues. Experts recommend replacing processed foods with fresh, whole meals.

2. Excess Sugar and Lack of Fiber

A high-sugar diet encourages harmful bacteria to thrive, while insufficient fiber intake disrupts digestion and weakens immunity. Low-fiber diets also affect blood sugar and metabolism. Nutritionists suggest incorporating whole grains, legumes, fruits, and leafy greens into daily meals.

3. Skipping Vegetables

Vegetables are essential for providing the fiber and nutrients needed to maintain a balanced gut. Avoiding vegetables can cause constipation, bloating, and lowered immunity.

4. Late-Night Eating

Eating meals too close to bedtime affects digestion and gut health. It can cause acidity, bloating, and weight gain, while also disturbing the gut’s natural bacterial rhythm. Health professionals advise finishing dinner at least 2–3 hours before sleep.

5. Overuse of Antibiotics and Medications

Prolonged or unnecessary use of antibiotics destroys healthy gut bacteria, leading to digestive problems and weakened immunity. Doctors recommend using antibiotics only when prescribed and restoring gut health with probiotics or natural yogurt during and after treatment.

Experts unanimously agree that a balanced diet, regular meal timings, good sleep, and stress management are essential for maintaining a healthy gut.

“A healthy gut is not just about digestion—it’s about a stable mood, strong immunity, and a peaceful mind,” says Dr. Sethi.

As awareness about gut health grows, individuals are encouraged to make mindful dietary and lifestyle choices to protect their overall well-being.