The path to better health often feels overwhelming, filled with expectations of drastic diets or rigid routines. But according to experts, achieving better energy, deeper sleep, and sharper focus may start with something much simpler—taking care of your gut.
Dr. Vipada Sae-Lao, Nutrition Education and Training Lead for Asia Pacific at Herbalife, emphasizes that going back to traditional food wisdom can help restore gut health naturally. “For centuries, Asian diets have supported gut balance through fiber-rich vegetables, fermented foods, and herbal broths. Unfortunately, modern habits have shifted many away from these nourishing choices,” she explained.
As busy lifestyles and fast-food culture take over, digestive concerns such as bloating, acid reflux, and irritable bowel symptoms have become increasingly common across Asia, including the Philippines. Studies have also shown that these changes in diet and nutrition have led to productivity losses of up to 20 percent among working adults.
“I’m not here to sound the alarm but to encourage reflection,” Dr. Sae-Lao added. “Simple, mindful choices can make a real difference in how we feel every day.”
Why Gut Health Matters
Often referred to as the body’s “second brain,” the gut plays a crucial role in maintaining physical and mental well-being. It communicates directly with the brain, influences immunity, supports metabolism, and even affects mood and focus.
A healthy gut is home to millions of microorganisms that help break down food, absorb nutrients, and protect against harmful bacteria. However, modern diets high in processed foods, refined sugars, and unhealthy fats can disrupt this balance, leading to inflammation, discomfort, and even long-term health issues.
Fortunately, better gut health does not require extreme changes. The key lies in small, consistent habits—understanding what your body needs and nourishing it with wholesome, balanced meals.
Rediscover the Power of Balanced Meals
Traditional Asian diets have long promoted balance and variety. Dishes rich in vegetables, legumes, whole grains, and fermented ingredients provide the essential nutrients that the digestive system thrives on. Probiotic-rich foods such as kimchi, yogurt, miso, and kombucha help strengthen gut health, while herbs and spices like ginger, turmeric, garlic, and fennel aid digestion and reduce inflammation.
In the Philippines, however, many people still fall short of these dietary recommendations. The 2023 National Nutrition Survey reported low consumption of fruits, beans, and root crops among Filipinos.
The good news is that local cuisine already offers plenty of gut-friendly options. From the soothing comfort of tinola to the vegetable-packed pinakbet, Filipino dishes naturally include the ingredients your body needs. Following the “Pinggang Pinoy” portion guide is also a simple and effective way to achieve balance.
Practice Mindful Eating
What you eat is important, but how you eat also matters. Mindful eating—slowing down, chewing properly, savoring each bite, and eating without distractions—helps the body digest food more efficiently and strengthens gut-brain communication.
Traditional Asian dining culture encourages presence and gratitude at the table, a habit that not only supports digestion but also fosters emotional balance. Listening to your body’s hunger and fullness cues can make a significant difference in overall well-being.
Start Small, Stay Consistent
Everyone’s body responds differently to food, and there is no one-size-fits-all approach to nutrition. Personalized eating habits based on how your body reacts to certain foods can lead to improved digestion, reduced inflammation, and better energy levels.
Simple steps—such as planning meals in advance, staying hydrated, incorporating daily movement, and prioritizing quality sleep—can transform gut health over time.
Dr. Sae-Lao encourages people to start small: “Swap one meal. Slow down for one bite. Listen to what feels right for your body. Your gut can lead the way if you pay attention.”
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