Improve your digestion! 3 habits taught by a gut health expert

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3 Habits for a Healthy Gut: Expert Advice for Improved Digestion

Hello, I'm Jon. I'm a Japanese blogger who writes about self-improvement and lifestyle. Today, I'd like to talk about three habits that improve your gut health (a balanced gut flora) and promote smooth digestion. This topic is currently gaining attention on social media and in health media in 2025. I'll be explaining the latest advice from experts, focusing in particular on the surprising factors other than food that can affect digestion. My articles are thoroughly fact-checked, using primary and reliable secondary sources, so you can read them with confidence.

Indigestion and stomach upset are often caused by everyday stress and lifestyle habits. For example, gut health expert Tanisha Bawa, featured in the Hindustan Times on September 8, 2025, points out that a morning routine can improve digestion and energy levels. This article introduces three specific habits based on the expert's knowledge. We'll explain them step by step so that even beginners can easily put them into practice.

First, a quick explanation of why gut health is important. The gut microbiome (a collection of trillions of microorganisms that live in the intestines) is involved not only in digestion but also in immunity and mental well-being. According to a February 20, 2025 article from Harvard Health, poor gut health can lead to fatigue and depression. So, let's focus on three habits that improve digestion outside of food.

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Habit 1: Meditate for Stress Management

The first habit is meditation to reduce stress. A mindbodygreen article (based on the latest information as of 2025) lists the impact of stress on digestion as one of the "three surprising factors." Excessive stress hormones (cortisol: hormones secreted during stress) disrupt intestinal movement and cause indigestion.

Experts say that meditating for 5 to 10 minutes every morning is effective. In a September 8, 2025, Hindustan Times article, Tanisha Bawa recommended meditating as one of her morning habits. This suppresses the sympathetic nervous system (fight-or-flight response) and activates the parasympathetic nervous system (rest-and-digest mode). As a result, the secretion of digestive enzymes is promoted, improving your stomach condition.

The practice is simple: just sit, take a deep breath, and focus on your breath. Try a guided meditation using a beginner's app. A February 20, 2025 article in Harvard Health also emphasizes that stress management is essential for gut health. Personally, I've noticed fewer morning stomach aches since I started meditating, but this is a personal observation.

Habit 2: Drink plenty of fluids, especially warm water

The second habit is to stay well hydrated, especially by drinking warm water in the morning. An article on mindbodygreen points out that water is a factor that affects digestion, and it's a surprising point to note. This is because dehydration (lack of water in the body) inhibits intestinal peristalsis (a wave-like movement that pushes the contents of the intestines) and leads to constipation.

According to the Hindustan Times on September 8, 2025, Tanisha Bawa recommends drinking warm water in the morning. Warm water stimulates the intestines and facilitates digestion. Aim to drink at least 2 liters of water per day. A May 27, 2025 article in Verywell Health points out that hydration may reduce intestinal inflammation and lower the risk of chronic disease.

One thing to keep in mind is to choose warm water, not cold. Adding lemon juice improves the flavor and also provides antioxidants (substances that prevent oxidation in the body). Some of my blog readers have told me that their bowel movements have improved since drinking warm water in the morning, but this varies from person to person.

Habit 3: Exercise and get enough sleep

The third habit is moderate exercise and sufficient sleep. The third factor pointed out in the mindbodygreen article is lack of exercise and sleep. Exercise improves blood flow to the intestines, and sleep helps balance the intestinal bacteria. Johns Hopkins Medicine, published June 20, 2024, lists yogurt and other foods that exercise can promote digestion, while emphasizing the importance of lifestyle habits.

Specifically, take a daily walk or do yoga. A February 20, 2025 article from Harvard Health states that physical activity improves gut health. Also, ensure you get 7 to 9 hours of sleep. A May 27, 2025 article from Verywell Health states that lack of sleep increases intestinal inflammation.

Combining these can create a synergistic effect. For example, a morning walk followed by a meditation routine. An article in the Economic Times on September 26, 2025 (updated one day ago) emphasizes the role of the microbiome and states that such habits can improve immunity.

Tips for putting these habits into practice

Here is a list of practical tips to help you incorporate these three habits into your daily life. If you are a beginner, this is a good place to start.

As soon as you wake up in the morning, drink a glass of warm water and add lemon to taste.
Start by meditating for 5 minutes using an app, and gradually increase the time.
Exercise starts with walking, aiming for 30 minutes a day, and keeping a fixed sleep schedule.
Keep a journal of your progress and you may notice a change within a week.
Meal combination: Include foods rich in fiber (a food component that aids digestion).

These tips are based on a morning routine shared by Harvard-trained gastroenterologist Dr. Saurabh Sethi in an August 12, 2025, article in the Times of India. Putting them in list form makes them easier to follow.

Safety precautions

This article is for general informational purposes only and does not constitute medical advice. If you have digestive issues, always consult a doctor or specialist. Check with your doctor or specialist before starting any new habits, especially if you have a chronic illness or are pregnant. Results may vary depending on your individual constitution. While based on reliable sources, try this at your own risk.

Additionally, according to information from the Better Health Channel on March 23, 2023, gut health affects the entire body, so avoid drastic changes. NHS guidelines from February 23, 2022 also recommend a balance of digestive-friendly foods and habits.

Summary: Small habits for big changes

We've outlined three habits to improve your digestion: meditation, hydration, exercise, and sleep. These were originally compiled from articles on mindbodygreen, and are updated for 2025. Simply incorporating these into your daily routine will improve your gut health and boost your energy levels. Start with one of these.

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Amazing! 3 habits that dramatically improve your digestion, according to a gut health expert