Struggling With Gut Issues? Here's How You Can Fix It For Good

It’s all about the gut!

Your thoughts, actions and intentions, yes, but also your emotional and physical wellbeing and fitness too. Your gut is the centre of your existence – the base on which stands the pillar that is your body. When you’ve sorted your gut issues out, you’ve essentially removed almost all hindrances standing between you and good health. Sure, you’ll need to eat right and train correct, but gut health is the start of it all, and don’t they say, well begun is half done?

Unfortunately, it’s bad gut health that’s plaguing most people in these modern times. For men, in particular, it’s a common cause of concern. Everything from our stress levels to our lifestyle choices impacts our gut but we’ll only know it if we care to listen to our gut, something most of us are guilty of not doing. Which is why, we got talking with integrative lifestyle expert, Luke Coutinho, to get you all the lowdown on optimum gut health, how to fix it and the changes you’ll need to make for it, and more.

Edited excerpts:

What are the most common gut-related issues you see among Indian men today?

From what I’ve seen over the last 14+ years, Indian men are experiencing an alarming rise in gut issues — and most of it is lifestyle-driven. The most common concerns include bloating, acidity, constipation, cravings, unstable digestion, stubborn belly fat, fatigue, low libido, IBS-like symptoms, and chronic inflammation. This comes from a pattern I see repeatedly in male patients: high stress, poor sleep, irregular meals, excessive caffeine, weekend drinking, emotional suppression, long working hours, and frequent self-medication. When you combine all of these, the gut is the first place to crash.

How do factors like stress, lack of sleep, or high alcohol consumption impact gut microbiota?

Stress, poor sleep, and alcohol are three of the biggest disruptors of gut health today. Chronic stress elevates cortisol slows digestion, increases acidity, causes bloating and constipation, and alters gut bacteria. Lack of sleep disturbs hormonal rhythms that influence digestion, metabolism, and the microbial balance. Alcohol weakens the gut lining, kills beneficial bacteria, and triggers inflammation. Most men think their digestion issues come from what they ate — very often, it’s what they’re feeling and not addressing.

Is there a connection between gut health and testosterone levels, mood, or energy?

Absolutely. Your gut is the command centre of your health — it influences testosterone, mood, immunity, sleep, energy, and even stress resilience. A weakened gut reduces nutrient absorption, creates hormonal imbalance, drives inflammation, and affects neurotransmitters like serotonin and dopamine. When the gut is off, men often experience low mood, irritability, cravings, fatigue, and even reduced testosterone or low libido. Fix the gut, and these markers naturally begin to improve.

How can poor gut health manifest in ways men often ignore — like fatigue, skin problems, or brain fog?

Men typically ignore the early whispers: 

• Chronic fatigue despite sleeping
  

• Brain fog, poor focus
  

• Acne, rashes, or dull skin
  

• Low stamina
  

• Afternoon crashes
  

• Unpredictable bowels
  

• Cravings  
  

These aren’t random symptoms — they’re gut signals. Most men power through them, but the gut never lies. If the gut is inflamed or imbalanced, these outward symptoms are often the first to appear.

How does the average Indian male diet (high carbs, low fibre, irregular meals) affect gut health?

The typical Indian male diet — heavy on refined carbs, low on fibre, irregular meals, late-night eating — weakens gut diversity and slows digestion. Low fibre starves beneficial bacteria, leading to constipation, acidity, and sluggish metabolism. Irregular meals force the gut into constant digestion without rest, which increases inflammation. Most Indian men eat to fill their stomachs, not to nourish their microbiome.

Are traditional Indian foods — like fermented foods (idli, curd, kanji, pickles) — beneficial for gut balance?

Deeply beneficial, yes. Our traditional foods like homemade curd, buttermilk, idli, dosa batter, kanji, and natural pickles introduce powerful probiotics. They keep digestion stable, reduce inflammation, and help maintain gut diversity —something most modern diets lack. Often, going back to simplicity helps more than expensive probiotic pills.

How much damage do modern dietary trends (protein powders, fast food, excessive coffee) cause to gut health?

Modern eating habits are a major contributor to poor gut health. Excess protein powders, frequent fast food, high caffeine, sugary snacks, and processed foods disrupt the gut lining, trigger acidity, weaken digestion, and alter beneficial bacteria. These habits also increase inflammation and cravings — creating a vicious cycle.

What role does fibre play, and are Indian men getting enough of it?

Fibre is the fuel for gut bacteria. It improves bowel movement, stabilises blood sugar, reduces inflammation, and supports natural fat loss. Most Indian men don’t get enough fibre because they eat a lot of refined carbs and very few vegetables, fruits, legumes, nuts, or seeds. Without fibre, the microbiome weakens — and digestion follows.

What are three realistic changes Indian men can make to improve gut health starting today?

Three simple, realistic habits:

1. Eat more fibre and whole foods.

Vegetables, fruits, dals, legumes, nuts, seeds, whole grains.

2. Respect meal gaps.

Stop grazing all day. Give your gut space to digest and heal.

3. Add one calming practice daily.

Deep belly breathing, a 10-minute walk after meals, journaling, meditation, or simply sitting in nature. Your gut thrives in calm, not chaos.

How long does it typically take to “reset” or heal the gut once problems arise?

Every gut is unique, but with consistency in the fundamentals — food, movement, sleep, stress management — most men start seeing noticeable improvements within 3–6 weeks. Deeper issues may take longer, but the body responds beautifully when supported with the right lifestyle habits.

What role do stress, mental health, and mindfulness play in maintaining gut health?

A huge role. Your gut and brain are constantly talking through the gut–brain axis. Stress slows digestion, alters gut bacteria, and increases acidity. Mindfulness-based practices — breathwork, meditation, journaling, nature time —immediately impact gut motility and inflammation. Your gut reads every emotion you refuse to acknowledge. Calm the mind, and the gut follows.

What’s your take on intermittent fasting and its effect on gut microbiome diversity?

A gentle, consistent overnight fast of 12 hours (for example, 8 pm to 8 am) works beautifully for men. It gives the gut a chance to repair, reduces bloating, stabilises sugar levels, improves sleep, and supports better microbial balance. It doesn’t have to be extreme. A simple circadian fasting window is often enough.

What’s one myth about “gut cleansing” or detox diets you’d like to bust?

The biggest myth? That you need extreme detox diets, powders, teas, or supplements to cleanse your gut. Your gut doesn’t need a detox — it needs space, fibre, hydration, sleep, and less stress. The body already knows how to heal itself when you stop overloading it. A healthy gut is built through consistency, not quick fixes.