As a GI surgeon, Dr G. V. Rao firmly believes that gut health is the cornerstone of overall well-being. “The gut isn’t just responsible for digestion; it influences immunity, mood, and even energy levels. Over the years, I’ve seen how poor gut health can lead to various chronic issues,” says the renowned gastroenterologist and director of the Asian Institute of Gastroenterology. For the doctor, maintaining gut health starts with a diet rich in fiber, probiotics, and hydration. “I recommend incorporating fermented foods like curd, idli, and dosa into daily meals, as they are excellent for promoting healthy gut bacteria,” Dr Rao adds, while also highlighting the prime importance of eating mindfully and practising portion control to ward off digestive discomfort.
Personal Regimen for Gut Health
The doctor starts his day with a fiber-rich breakfast, often including millets like ragi or bajra, that are staples in Indian diets and excellent for digestion. “I include fermented foods like curd with lunch and prefer smaller, balanced meals throughout the day. Portion control is key — I avoid overeating, as it can strain the digestive system. Staying hydrated is also a priority, as water aids in digestion and nutrient absorption,” says Dr Rao.
Exercise is another non-negotiable part of his routine. Swimming is his go-to activity because it’s a full-body workout that keeps me physically fit while also helping him de-stress. “Stress management is critical for gut health, as the gut and brain are intricately connected,” the doctor tells us.
What Research Says About Gut Health
Research consistently highlights the benefits of high-fiber diets, showing how foods like whole grains, millets, and vegetables support the gut microbiome. Fermented foods are also proven to boost beneficial bacteria, enhancing digestion and immunity. “Studies reveal that regular exercise reduces stress, which positively impacts the gut-brain axis, while mindful eating improves digestion and prevents conditions like acid reflux,” notes Dr Rao, who aligns his practices with evidence-based research before finding a sustainable way to maintain gut health. He signs off, saying, “It’s a balance of nutrition, exercise, and mindfulness — a simple yet powerful approach. After all, a healthy gut is the gateway to a healthier, happier life.” —As told to Swati Sharma
