Home-cooked meals are widely believed to be the healthiest choice, but they may not always be as gut-friendly as they seem. A Kolkata-based nutritionist has highlighted how common habits inside the kitchen — often mistaken as “healthy” — can quietly disrupt digestion.
Nutritionist Nikita Bardia, in a recent Instagram post, explained that many gut health issues stem not from outside food but from daily eating patterns at home. According to her, a large number of people she works with experience bloating, acidity, or sluggish digestion due to small but repeated dietary mistakes.
She pointed out that eating raw salads late at night is one such issue. Since the digestive system slows down after sunset, consuming raw vegetables in the evening can lead to gas, bloating, and heaviness the next morning. She recommends switching to lightly cooked or sautéed vegetables at night.
Another major trigger, she says, is improperly prepared pulses like dal, rajma, or chhole. Without adequate soaking, these foods retain compounds that can cause gas and acidity. Proper soaking, discarding the first boil, and cooking with digestive spices like ajwain or hing can make them easier on the gut.
Drinking water during meals is another habit that may weaken digestion, as it can dilute digestive enzymes. Bardia suggests drinking water about 20 minutes before meals or 30–45 minutes after eating instead.
Even foods considered “super healthy,” such as millets, can cause problems if overconsumed. Regularly eating jowar, bajra, or ragi may lead to constipation and bloating because they expand in the gut and slow digestion. Limiting millets to a few meals per week is advised.
She also cautions against consuming large amounts of curd or buttermilk when the gut is already inflamed, as probiotics can sometimes worsen bloating or acidity in such cases. Allowing the gut to calm down before reintroducing curd can help.
Starting the day with only fruits or oats may also backfire. According to Bardia, these can spike blood sugar levels and lead to bloating when eaten alone. Pairing them with protein or healthy fats like nuts, seeds, or curd improves digestion.
Drinking tea or coffee first thing in the morning is another common mistake. Caffeine on an empty stomach can irritate the gut lining and cause acidity or nausea. A light snack or warm water before caffeine can reduce this impact.
Lastly, very low-fat diets may harm digestion. Healthy fats are essential for nutrient absorption and gut function. Including small amounts of ghee, nuts, or seeds daily supports better digestive health.
Bardia concludes that gut health is not just about avoiding junk food, but about mindful eating practices at home as well.