Gastro indicates the best habits to improve the intestine

The gut is no longer considered just a part of the digestive system and is beginning to play a central role in the health of the body. Today, medicine recognizes that it directly influences immunity, mood, metabolism and the risk of various diseases.

Taking care of intestinal function therefore goes well beyond avoiding constipation or diarrhea: it involves daily choices that have an impact on the entire body.

According to gastroenterologist Eloiza Quintela, consultant physician at the Association of Hospitals and Health Services of the State of São Paulo (AHOSP), approximately 70% of the body’s immunity is concentrated in the intestine.

In addition, it participates in the production of neurotransmitters linked to well-being, anxiety and mood. “Today, the gut is almost considered a ‘second brain.’ It interferes with hormonal regulation, weight gain and emotional health,” he says.

This relationship already has scientific evidence. Eloiza explains that new weight loss drugs act precisely on the hormones produced in the intestine. When the organ is not functioning well, the risk of inflammation, metabolic diseases and even autoimmune diseases increases.

The body’s internal barrier

For gastroenterologist Debora Poli, from Sírio-Libanês Hospital, the intestine functions as a protective barrier between the external environment and the interior of the body. Everything that is ingested comes into contact with the cells of the intestinal mucosa and the microbiota, all the microorganisms that live there.

“The gut is our internal barrier. What passes through it can influence immunity, hormones, neurological processes, mood and the development of disease,” he explains.

This connection occurs because the gut has cells that communicate directly with the nervous system, forming what is called the gut-brain axis. This helps to understand why emotional changes are often reflected in gut symptoms – and why gut problems can also affect mood.

The habits that harm the intestine the most today

Some of the main factors that harm gut health include excessive consumption of ultra-processed, low-fiber, high-sugar foods, chronic stress, a sedentary lifestyle, and frequent use of medications like antibiotics, anti-inflammatories, and laxatives.

These substances alter the gut microbiota, reducing beneficial bacteria and promoting symptoms such as constipation, diarrhea, gas and abdominal bloating.

Experts say there is consistent evidence that chemical additives in ultra-processed foods impair intestinal barrier function and can trigger inflammation.

The best habits to keep your gut healthy

Maintain a diet rich in fiber, with fruits, vegetables, legumes, seeds and whole grains.
Reduce consumption of ultra-processed foodsrich in sugar and chemical additives.
Drink water regularly throughout the day to prevent dry stools and constipation.
Frequently engage in physical activity to stimulate bowel movements.
Control stress and take care of your emotional healthbecause of the relationship between the gut and the brain.
Avoid frequent use of laxativesteas and probiotics without medical advice.
Respect the desire to evacuate and maintain a regular bowel routine.
Carry out medical monitoring and periodic checks.

Bowel frequency: what is normal and what is a warning

A bowel movement considered healthy is one that occurs without pain, excessive strain or discomfort. Eloiza explains that the ideal is to evacuate one to three times a day, but going to the toilet every other day can also be normal, provided there are no associated symptoms.

The warning sign appears when bowel movements become difficult or painful, there is blood in the stools, very hard stools, persistent diarrhea or sudden changes in bowel habits.

And once again, food becomes the protagonist. Debora says that fiber is essential for the proper functioning of the intestine because it stimulates intestinal transit and nourishes the beneficial bacteria of the microbiota. The more varied the diet, the more diverse and healthy the microbiota tends to be. Fermented foods, like yogurt and sauerkraut, also help with this balance.

Adequate hydration is another key point. Drinking water throughout the day prevents stools from drying out and helps prevent constipation. You should not exaggerate the amount: the important thing is to maintain regularity.

Exercise, stress and medication

Physical activity improves intestinal motility, that is to say the contractions which ensure the proper functioning of the intestine. According to Quintela, this reduces inflammation, improves constipation, and reduces abdominal swelling. On the other hand, stress and anxiety change the hormones and nerves that control the gut, which can worsen conditions like pain, diarrhea, and constipation.

Frequent use of laxatives, probiotics or teas also requires caution. Experts warn that these products can lead to addiction, loss of important electrolytes and illness from masks, and should only be used with medical advice.

Blood in the stool, unexplained weight loss, anemia, frequent abdominal pain, persistent diarrhea or constipation, sudden change in bowel habits, differently shaped stools, and a family history of bowel cancer are signs that require medical evaluation.

Referring to a referring doctor and regular check-ups help identify problems at an early stage. Taking care of your gut means investing in the health of your entire body. Small changes to your routine can provide lasting benefits to your physical and emotional well-being.