Skipping exercise? Harvard-trained gut doctor shares 5 ways it can affect your gut health

We are all aware that regular exercise is important for good health. Daily workouts improve heart health, strengthen muscles, boost metabolism and support mental well-being too. But navigating through hectic schedules or following sedentary lifestyles leads many people to skip physical activity. But what many of us do not realise is that lack of exercise can even negatively impact our gut health. Recently, Harvard-trained gut doctor Dr Saurabh Sethi posted a video on Instagram, highlighting 5 ways how working out influences your gut.

Your gut bacteria can change in 6 weeks

According to Dr Sethi, a human study found that 6 weeks of regular exercise changed the candidates’ gut microbial composition. It also increased short-chain fatty acids in their stool. But when participants stopped working out, some of these changes started reversing.

Athletes may have more diverse gut bacteria

As per the Harvard-trained gut doctor, working out can also be linked to greater diversity in the gut microbiome. Dr Sethi highlighted a study comparing 2 groups of people: professional rugby players and ordinary individuals who weren’t into sports. The study showed that professional athletes had significantly more diverse gut bacteria. The gut microbiome supports digestion and overall gut health.

Exercise may increase gut-friendly butyrate

Working out can increase butyrate production, claims De Sethi. Butyrate is a type of short-chain fatty acid that supports gut health and also serves as a vital energy source for the cells lining the colon, ensuring optimal functioning. The 6-week exercise study showed that participants who were engaged in daily workouts had higher levels of butyrate in their stool

Physical activity may ease constipation

If you suffer from constipation, regular movement might aid in smoother bowel movements. As per Dr Sethi, a systematic review and meta-analysis found that working out eased constipation symptoms.

Exercise may strengthen your gut barrier

As per the Harvard-trained gut doctor, the intestinal barrier acts as a protective lining to your gut. It ensures that no harmful substances enter your bloodstream. Research indicates that regular, moderate-intensity exercise strengthens this barrier, supporting its functioning and overall gut health.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Dr Sethi’s suggestions

Walking: Dr Sethi recommended walking for about 10–15 minutes after meals.

Moving: The gut doctor suggested at least 150 minutes of moderate exercise weekly.

Building muscle: The health expert urged everyone to partake in strength-training exercises at least twice a week.

Feeding your microbes: Finally, Dr Sethi advised including fibre-rich food in your diet alongside exercising regularly