Dr Deepali Misra-Sharp, a GP and women’s health specialist from Birmingham, says that digestive discomfort is one of the most common complaints she sees in general practice — from bloating and indigestion to more persistent issues like reflux.
But doctors say that, aside from diet, some of our everyday habits, from how often we eat to how long we spend on the loo, may sabotage our digestive health. We spoke to doctors to discover what habits we should adopt to maintain a healthy gut.
As Bhanot explains, “When we eat, it triggers the gastrocolic reflex, a natural response where the stomach tells the gut to move waste along. Your body may skip out on this cue if you don’t eat too often. If hydration and fibre is low, the bowel can become more sluggish and increase the chances of constipation, bloating and discomfort.”
Dr Deepali Misra-Sharp, a GP and women’s health specialist, says that digestive discomfort is one of the most common complaints she sees in general practiceYou are overeating sugar and its substitutes
It’s tempting to reach for a sweet treat, especially when the post-lunch slump hits and you need an energy boost, but foods high in refined sugar could harm your gut if eaten too frequently. Dr Leke Asong, NHS GP and gut health specialist says, “Sugar disrupts the delicate balance of the gut microbiome, causing inflammation in your gut which can damage its protective mucus layer and harm the good bacteria that we all need.”
Dr Leke Asong, NHS GP and gut health specialist says sweeteners can cause digestive issues
The news isn’t great if you’re thinking of swapping out sugar for an artificial sweetener. Some studies indicate that regular consumption of artificial sweeteners may disrupt gut microbiota, altering the balance of beneficial bacteria. Moreover, polyol sweeteners (such as xylitol and maltitol) can cause digestive issues like bloating and diarrhoea at high consumption levels. Asong recommends reducing added sugars, instead opting for stevia and monkfruit, which are extracted from plants.
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Dr Suzanne Wylie, GP and medical adviser for IQdoctor, says, “To reduce this risk, it’s essential to take NSAIDs with food or milk, which can help buffer the stomach, and to avoid prolonged or excessive use. Where possible, consider alternative pain relief such as paracetamol, especially for those with a history of digestive issues.”
You’re scrolling on the loo
“Sitting on the toilet forces your rectum into a lower position than if you were sitting on a couch or chair and the positioning causes a one-way value where blood enters, but blood really can’t go back,” Brown says. As a result, the veins and blood vessels surrounding the anus and lower rectum become enlarged and engorged with blood, increasing the risk of haemorrhoids.
According to GP Dr Ash Kapoor, a nutritionist and longevity specialist at Levitas, deep sleep triggers key repair hormones that rebuild your gut lining, calm inflammation, and support a healthy microbiome. Without it, you risk your gut health.
GP Dr Ash Kapoor says poor sleep can damage your gut barrier (Photo: Phil Jones)Kapoor recommends aiming for 7-8 hours of restorative sleep, getting into a regular sleep pattern and reducing screen time after dark.
You go to bed too soon after eating
Misra-Sharp explains, “After a meal, your stomach produces acid to help digest food. Normally, this acid stays in the stomach, but when you lie down too soon, the absence of gravity makes it easier for acid to escape upwards into the oesophagus. This results in heartburn, regurgitation, sour taste in the mouth, and even night-time coughing or wheezing — symptoms that can severely disrupt sleep and quality of life.”
You should wait at least two to three hours between your last meal and lying down. Remaining upright during this time harnesses gravity to support digestion and reduce reflux.
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