I never took my gut health seriously—until the day I turned 30

Written By Wade Brimage

With an uptick in gut inflammation, one writer finds her 30s to be a wake-up call for prioritising digestive health

By Hasina Jeelani

21 January 2025

“The human body is incredibly resilient—but it remembers what you did to it in your 20s and is now out for revenge in your 30s.” A forgotten blurb of internet wisdom, once bouncing aimlessly around my long-term memory servers, now flashes through my mind as I hunch over the sink, feeling utterly spent after my body’s fourth attempt to regurgitate its contents. Unbidden, the thought of yesterday’s late-night biryani session pops up and the bile starts stirring again. Happy 30th birthday to me, my brain chants morosely.

Having spent a lifetime feeding my body all manners of junk food at ungodly hours of the night, it is hard not to feel personally affronted by this sudden rebellion. Research promised me that I would be touching my cognitive peak in my 30s, unlocking hitherto undetected levels of contentment and making more meaningful connections. But instead of stepping into a newfound career as a chess grandmaster, all my strategic and problem-solving energies are devoted to finding the quickest route to the sink after wolfing down a sizzling plate of fried chicken post-bedtime.

How gut health changes in your 30s

When I narrate my woes to Dr Mangesh Keshavrao Borkar, a gastroenterologist at Manipal Hospital, he remains unsurprised. “Gut health changes significantly as the body enters the 30s due to metabolic changes, hormonal fluctuations and lifestyle factors,” he shares. For starters, the digestive system starts slowing down which, in turn, affects the efficiency of nutrient absorption. With the production of stomach acid and digestive enzymes reduced, it becomes more difficult to break down certain foods, such as dairy and high-fat meals.

“Many people who have previously had a higher threshold for processed foods, caffeine and alcohol now have heightened sensitivity to these substances,” he cautions. The result? Bloating and irregular bowel motions become unwelcome, long-term residents due to the gut lining becoming more vulnerable to inflammation.

Advertisement

The spectre of gender discrimination spares no one—not even gut issues. Clinical dietician Ridhima Khamesra believes that such issues can impact women more than men. “In general, women are known to produce less hydrochloric acid and digestive enzymes. This affects the digestion of food and absorption of nutrients,” she explains.

How to deal with gut health changes in your 30s

While these changes come as news to me, the memo has apparently been circulated already among my 30-something friends. When my husband and I pop over to visit another couple in our social circle, we find their console table stacked with vials for a herbal gut cleanse. Another cousin is glued to a three-hour-long missive on gut health with the intensity we once reserved for Blair and Chuck’s will-they, won’t-they cliffhangers.

Most Popular

A little late to the party but undeterred, I throw myself into overhauling my gut health. Dinnertime changes to 7 PM, to allow my stomach enough time for its digestive gig and at social gatherings, I find myself enjoying a solitary early dinner to avoid dealing with the aftermath of extended meals later in the night. While running out for groceries, I resolutely turn away from flavoured popcorn in favour of high-fibre makhana for soothing acid reflux. Yoghurt is spooned down with religious zeal after every dinner and my search history officially enters the era when I start looking up, “best time to eat apples in the day.”

For those looking for a more mathematical approach to solving gut issues, Khamesra recommends following the plating rule that views your plate as a clock. “Half the plate should have vegetables and fruits from 12 to 6, while the quarter from 6 to 9 should have protein and the last quarter of the plate from 9 to 12 should have carbohydrates or whole grains,” she advises. Beyond consuming a balanced plate of nutrients, Dr Borker recommends incorporating fermented foods—such as idli, dosa, kanji, chaas and homemade pickles—to enhance gut microbiome health. Staying hydrated with herbal drinks, like buttermilk, coconut water, jeera- or ajwain-infused water, can also help digestion and prevent bloating.

How to prepare your body for your 40s

Unsurprisingly, the key to getting your body ready for the 40s is to develop long-lasting health practices that boost gut health, metabolism and general wellbeing. For reducing age-related slowing down of digestive health, Dr Borkar’s best advice is to focus on a nutrient-dense diet that is high in fibre, lean proteins and healthy fats. Eating foods high in antioxidants—such as leafy greens, almonds and berries—helps ward off oxidative stress and reduce inflammation. “While hydration is important, it is equally important to limit excessive consumption of coffee, alcohol and processed meals to prevent irritation and inflammation in the gut,” he signs off.

Wade Brimage
Next

Ancient clay remedy ‘secret to modern gut health’