Annie Kanwar
25-Sep-2025
Keep your gut health in check with healthy habits, not restrictions!
Inputs by: Annie Kanwar, Functional Medicine Practitioner and Founder of Functional Medicine International (FMI)
Gut health has become one of the most used wellness buzzwords in India, but behind the marketing noise lies confusion, half-truths and misconceptions. Patients often ask me, “I eat more fiber but feel more bloated,” or “I take probiotics with my antibiotics but still feel weak.” These aren’t signs of ignorance; they reflect the complexity of gut science and the need to separate myths from facts.
Take probiotics, for example. Many believe they work instantly when paired with antibiotics, but in reality, antibiotics indiscriminately wipe out both good and bad bacteria. While probiotics can help, their real impact is seen after the antibiotic course ends, when they aid in recolonising the gut. Studies show that the microbiome may take up to two years to recover after disruptions from infections, antibiotics or even food poisoning, so timing, strain and consistency matter far more than instant claims.
Fiber is another area where confusion reigns. While essential, adding too much fiber in the wrong gut environment can worsen gas, bloating and cramps. For patients with disrupted microbiomes, the focus should begin with gentler, soluble fibers like lauki, pumpkin, papaya or oats, gradually building up tolerance and diversity.
Dairy is another area full of misconceptions. Many Indians assume lactose intolerance is lifelong, but often it is temporary, brought on by infections, stress or intestinal permeability. With gut healing and reduced inflammation, some patients can reintroduce ghee, yoghurt or paneer in moderation without discomfort. Similarly, raw salads, though celebrated in the West, can be risky in India due to pathogens and pesticide residues. Traditional Indian practices intuitively offered safer, microbiome-friendly alternatives – fermented foods like dosa, idli, pickles or kanji, as well as cooked greens and naturally leavened breads, all of which support gut health more effectively. Even fruit consumption is subject to misconceptions.
While Ayurveda often recommends eating fruit separately, modern research shows that consuming low-sugar fruits like guava, apples, or berries after meals can stabilise blood sugar, curb cravings and reduce insulin resistance, an important factor in preventing PCOS, diabetes and fatty liver.
Gut health also cannot be separated from liver and bile health. The common belief that the liver can “reset” after a few days of clean eating is misleading. Weekend alcohol binges, for example, cause cumulative liver damage and sluggish bile flow, contributing to fatty liver and digestive distress. Supporting bile flow is equally critical, especially for those who struggle to digest fats or have had gallbladder surgery. Healthy bile aids in the absorption of fat-soluble vitamins like A, D, E, and K – nutrients essential for energy, bone health and immunity. Without adequate bile function, vitamin deficiencies become more likely with age, but targeted bile support can restore balance.
Distinguishing between acid reflux and bile reflux is another overlooked aspect: while acid reflux results from stomach acid rising into the oesophagus, bile reflux stems from sluggish or misdirected bile, leading to nausea, discomfort, and a bitter taste. Each requires different management, yet they are often mistaken for the same condition.
The way forward is not about falling for gimmicks or imported fads but about creating consistent, sustainable habits. Healing the gut means eating diverse, cooked plant foods, embracing safe fermented preparations from our culinary traditions, supporting the liver and bile and aligning with lifestyle practices like stress management, sleep and movement. When we look at the gut as the body’s central hub for immunity, hormones and metabolism, the myths fade away. What remains is a simple truth: balance, patience, and daily habits are what restore and protect gut health.
Cover Credits: Pexels
