New Delhi: Detox drinks are not necessary to improve gut health, according to gastroenterologist Dr Saurabh Sethi, who says simple lifestyle habits can have a far greater impact on maintaining a healthy digestive system. In a recent Instagram post, the doctor advised people to focus on balanced nutrition, hydration and regular physical activity instead of relying on detox products.
Dr Sethi outlined three easy daily practices that can help support gut health and improve digestion naturally.
Eat enough fibre every day
According to Dr Sethi, consuming adequate dietary fibre is one of the most effective ways to maintain a healthy gut.
He recommends including a variety of fruits, vegetables, seeds, legumes and whole grains in the daily diet, as these foods nourish beneficial gut bacteria and promote healthy digestion.
Dr Sethi suggests that women aim for around 25 grams of fibre per day, while men should consume approximately 38 grams.
He noted that many people fail to meet their daily fibre requirements, which can affect digestive health. Fibre also supports regular bowel movements and helps maintain a healthy balance of microorganisms in the gut.
Include fermented foods in your diet
The gastroenterologist also recommends eating fermented foods every day to support gut health.
Foods such as yoghurt, curd, kefir and buttermilk contain beneficial bacteria that contribute to a healthy gut microbiome and aid digestion.
According to Dr Sethi, both dairy-based and plant-based fermented foods can be good options, depending on individual dietary preferences.
Regular consumption of these foods may help maintain the balance of beneficial bacteria in the digestive system and support overall gut function.
Walk regularly and stay hydrated
Dr Sethi says walking every day is another simple habit that can improve digestive health.
Regular walking helps food move efficiently through the digestive tract, supports digestion and may reduce the risk of constipation.
He also stressed the importance of drinking enough water, particularly for people increasing their fibre intake.
According to the doctor, fibre absorbs water as it passes through the digestive system. Without adequate hydration, a high-fibre diet may lead to bloating and even worsen constipation instead of relieving it.
Maintaining proper hydration allows fibre to function effectively and supports smooth bowel movements.
Healthy habits over quick fixes
Dr Sethi emphasised that improving gut health does not require expensive detox drinks or restrictive diets.
Instead, adopting sustainable habits such as eating a fibre-rich diet, including fermented foods, staying physically active and drinking sufficient water can contribute significantly to long-term digestive health.
Health experts generally recommend combining these habits with a balanced diet, adequate sleep and stress management to support overall wellbeing.