Your gut isn’t just where food is digested, it’s where immunity, mood, and metabolism begin. At the heart of all this is your gut microbiome, the community of trillions of bacteria that help keep your digestive system and whole body in balance.
Let’s explore the everyday habits that hurt your gut bacteria, and what you can do instead to build a thriving, resilient gut.
Why Gut Bacteria Matter More Than You Think
Your gut microbiome:
- Aids in digestion and nutrient absorption
- Supports immune function
- Regulates inflammation
- Influences mental health via the gut-brain axis
- Helps maintain a healthy weight
When your gut bacteria are out of balance (a state called dysbiosis), you might experience bloating, constipation, food intolerances, fatigue, skin issues, or even mood swings.
5 Habits That Harm Your Gut, And How to Fix Them
- Overusing Antibiotics
While antibiotics are life-saving when necessary, frequent or inappropriate use wipes out not only bad bacteria but also the good ones essential for gut health.
What to Do Instead:
Take antibiotics only when prescribed. After a course, rebuild your microbiome with probiotic-rich foods like yogurt, kimchi, kefir, or consult your doctor about a good-quality probiotic supplement.
- Eating a Low-Fibre, Processed Diet
Highly processed foods and low-fibre diets starve your gut bacteria of the fuel they need, especially prebiotic fibre.
What to Do Instead:
Add more plant-based variety to your meals, think leafy greens, oats, legumes, berries, bananas, and garlic. These act as prebiotics that feed your healthy gut bugs.
- Lack of Sleep and High Stress
Poor sleep and chronic stress can disrupt your gut-brain axis, triggering inflammation and microbiome imbalances.
What to Do Instead:
Prioritise 7-8 hours of quality sleep and build stress-reduction into your day. Deep breathing, walks, meditation, or even screen-free wind-down routines can make a real difference.
- Excessive Sugar and Artificial Sweeteners
Refined sugars and sugar substitutes (like sucralose or aspartame) may alter gut flora and promote the growth of harmful bacteria.
What to Do Instead:
Reduce sugary drinks and snacks. Use natural alternatives like honey or stevia sparingly, and opt for whole fruits when you crave sweetness.
- Over-Sterilising Your Environment
Constant use of antibacterial soaps and cleaning agents can reduce your exposure to beneficial microbes, yes, not all germs are bad!
What to Do Instead:
Wash hands with plain soap and water when needed, but don’t over-sanitise. Spending time outdoors, gardening, or owning a pet can also gently expose your system to helpful microbes.
When to See a Gut Specialist
If you’re experiencing persistent symptoms like bloating, irregular bowel movements, unexplained fatigue, or food intolerances, it’s time to dig deeper. A comprehensive gut health check with a gastroenterologist like Dr Fernandes Mark Lee can uncover imbalances, intolerances, or deeper GI issues.
Specialists can perform tests like:
- Comprehensive stool analysis
- SIBO breath testing
- Food sensitivity panels
- Endoscopy or colonoscopy (when needed)
Conclusion
Your gut bacteria do more than help you digest, they help you thrive. But everyday habits, from what you eat to how you sleep, can either support or sabotage your gut health.
The good news? A few conscious shifts can rebuild and strengthen your microbiome for long-term wellness.
And if symptoms persist, don’t guess, test. Consult a gastroenterologist, such as Dr Fernandes Mark Lee, to get to the root of the issue and build a personalised plan that works from the inside out.
