Your gut isn’t just where digestion happens — it’s home to trillions of bacteria that affect your digestion, immune system, and even mood.
When your gut bacteria are thriving, you feel more energised, your digestion works smoothly, and even your skin can improve. But when your microbiome is disrupted, you might experience bloating, constipation, fatigue, or even anxiety.
What might surprise you is this: it’s not just junk food. It’s also the little, everyday habits that slowly chip away at your gut health.
Here are 5 daily habits that can harm your gut bacteria — and some gentle, practical ways to support your gut.
- Regular Use of Antacids (PPIs)
Antacids like Nexium or Somac are commonly used to ease reflux and heartburn. They work by lowering stomach acid, which brings quick relief.
✅ Why this matters: Stomach acid isn’t just for digesting food — it’s also part of your body’s natural defence system and helps you absorb nutrients like B12, iron, and magnesium.
When stomach acid is suppressed for long periods, it may:
- Make it easier for unwanted bacteria to grow in the gut
- Reduce how well you break down and absorb food
- Contribute to changes in your gut flora
A supportive step:
Focus on gentle digestive support: eat slowly, chew food well, avoid lying down straight after eating, and include plant-based foods to keep your microbiome diverse.
- Eating the Same Few Foods Every Day
Many of us fall into a “food rut,” rotating the same 3–4 meals day after day.
✅ Why this matters: Your gut bacteria thrive on diversity. Different gut bugs need different types of fibre to survive and flourish.
When you eat the same foods on repeat, you feed the same small group of bacteria — and starve the rest. Over time, this can lead to a less diverse microbiome.
A supportive step:
Think “eat the rainbow.” Add at least one new fruit, veg, nut, seed, or herb to your shopping list each week. Even tiny swaps — like rocket instead of lettuce or adding lentils to soup — keep your gut bacteria happier.
- Artificial Sweeteners
“Sugar-free” doesn’t always mean “gut-friendly.”
✅ Why it matters: Research has shown that some artificial sweeteners — like aspartame, sucralose, and saccharin — can alter gut bacteria composition and potentially affect blood sugar regulation.
A supportive step:
If you use sweeteners, experiment with natural options like stevia or monk fruit, or choose whole foods like fruit for sweetness. It’s not about perfection — it’s about being mindful of how much you use.
- Frequent Use of Painkillers (NSAIDs like Ibuprofen)
Painkillers like ibuprofen are commonly used for headaches, cramps, and injuries.
✅ Why this matters: Frequent use can be irritating to the gut lining, which may lead to bloating, inflammation, or digestive discomfort.
A supportive step:
Whenever possible, balance the body with supportive habits — such as rest, hydration, stretching, and nutrient-rich foods — so your gut stays resilient when you do need occasional medication.
- Chronic Stress
Stress isn’t just “in your head” — your gut feels it too.
✅ Why this matters: Stress raises cortisol (a stress hormone), which can:
- Shift your gut bacteria balance
- Slow digestion
- Increase inflammation
A supportive step:
You don’t need to overhaul your life. Even 5 minutes a day of calming habits — a short walk, deep breathing, or a cup of herbal tea — helps support the gut-brain connection.
The Bottom Line
Your gut health isn’t shaped by one big thing — it’s built on the tiny habits you repeat daily.
The good news? These habits can change — and every small step makes a difference.
Start simple:
✅ Add one new plant food each week
✅ Choose natural sweetness when you can
✅ Give yourself a daily 5-minute pause to breathe
Small steps = big shifts in gut health.
Ready to Support Your Gut?
If you’ve been feeling bloated, tired, or stuck with gut issues, it’s not your fault — and it’s not forever.