Top company executive had daily bloating, heartburn despite 'normal' test results. Harvard-AIIMS gastro doctor shares 5 habits he recommended

Daily bloating and heartburn can be frustrating, especially when medical tests do not point to an obvious problem. Dr Saurabh Sethi, a Harvard-AIIMS gastro doctor, recently shared the case of a company executive who was experiencing both symptoms despite having normal results across several tests. According to Sethi, the patient's routine revealed several habits that could be affecting his digestion. The doctor suggested five practical changes involving fibre, coffee, movement, meal timing and sleep.

Start the day with more fibre

One of the biggest changes Dr Sethi recommended was increasing fibre intake and starting earlier in the day. According to the doctor, the patient was eating almost no fibre before noon. Sethi suggested aiming for 38 grams of fibre a day, beginning with breakfast.

He specifically mentioned adding two tablespoons of chia seeds in the morning, saying the change had a noticeable impact on the patient's digestion throughout the day. Fibre is an important part of a balanced diet, although increasing intake gradually and drinking enough water can help reduce the risk of digestive discomfort.

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Don't drink coffee on an empty stomach

The patient's morning coffee routine was another habit Dr Sethi highlighted. He was reportedly drinking coffee on an empty stomach throughout the morning. Sethi recommended switching to having coffee with food instead. The doctor attributed the patient's symptoms partly to this habit, saying that coffee on an empty stomach was contributing to increased acidity and digestive discomfort.

For people who notice that coffee triggers heartburn, changing when they drink it may be worth discussing with a healthcare professional.

Take a 10-minute walk after your biggest meal

The patient's highly sedentary routine was another factor Dr Sethi focused on. He reportedly spent around 10 hours a day sitting in meetings. The doctor recommended taking a 10-minute walk after the largest meal of the day. According to Sethi, this simple habit can support gut motility and may help reduce post-meal bloating.

A short walk can also be easier to fit into a busy schedule than a longer workout, making it a practical habit for people who spend much of their day sitting.

Eat three meals at consistent times

Skipping meals and grazing throughout the day were also part of the patient's routine. Dr Sethi recommended having three meals a day at consistent times, rather than regularly skipping meals or eating whenever there was an opportunity.

He described the patient's no-time-to-eat lifestyle as having disrupted his eating routine and said irregular meal timing was contributing to his bloating. Establishing predictable meal times can make eating more structured, particularly for people with demanding work schedules.

Prioritise at least seven hours of sleep

Sleep was another major part of the doctor's recommendations. The patient had reportedly been sleeping for only around five hours a night for years. Dr Sethi recommended a non-negotiable seven-hour sleep window. He linked adequate rest with the body's ability to support the gut microbiome and recover.

Sleep is often overlooked when people think about digestive health, but maintaining a consistent sleep routine can be an important part of overall wellbeing.

What did Dr Saurabh Sethi recommend?

Dr Saurabh Sethi, Harvard-AIIMS, gastro doctor, shared the patient's case on social media, explaining that the individual had undergone a complete medical workup, including an endoscopy, colonoscopy, imaging and laboratory tests. Despite the results being described as normal, he continued to experience daily bloating and heartburn.

Rather than focusing on one particular food, Sethi highlighted the patient's everyday routine and recommended five changes: 38 grams of fibre starting with breakfast, coffee with food, a 10-minute walk after the largest meal, three meals at consistent times and at least seven hours of sleep.

Dr Saurabh Sethi said the patient arrived stressed, bloated and exhausted after experiencing these symptoms for months. According to the doctor, his symptoms resolved within 30 days after making these lifestyle changes.