Written by Dr. Bharat Pothuri, MD, FACG

The Worst Things You Can Do for Your Gastrointestinal Health

Your gastrointestinal (GI) system does more than just digest food. It helps your immune system, controls hunger, and even affects your mood. At Gastrodoxs.com, Houston's trusted gut experts, we see how everyday habits can quietly harm your digestive health.
In this friendly guide, we’ll explain the worst things you can do for your gut—and how to avoid them.
Dr. Bharat Pothuri, a leading gastroenterologist at Gastrodoxs in Houston, says, "Small lifestyle choices can add up. Ignoring them can lead to conditions like acid reflux or other serious GI issues."

This article covers:

• Eating a poor diet
• Skipping meals
• Drinking too much alcohol
• Sitting too much (sedentary lifestyle)

Plus, you'll get helpful tips and a short FAQ section.

Section 1: Eating a Poor Diet

Some foods can hurt your gut. They cause inflammation, disrupt your gut bacteria, and slow digestion.

Why this hurts your gut:

• Low fiber, high sugar: Processed snacks and sodas hurt healthy gut bacteria.
• Artificial additives: Sweeteners and other chemicals can cause bloating or loose stools.
• Too much fat: Greasy food slows digestion and triggers acid reflux.

Dr. Pothuri says, "Poor eating habits can cause lasting inflammation. Over time, this might lead to IBS or even ulcers."

How to eat better:

• Eat more fruits, veggies, and whole grains.
• Pick lean proteins like chicken, fish, or beans.
• Drink water or herbal tea instead of soda.
• Read food labels to avoid hidden sugars and trans fats.

Quick fact: A high-fiber diet keeps bowel movements regular and feeds good gut bacteria.

Section 2: Skipping Meals

Skipping meals may seem like a good way to lose weight. But it can actually upset your digestive rhythm.

What happens:

• More acid: An empty stomach makes more acid, which can cause heartburn.
• Overeating later: Skipping meals often leads to binge eating.
• Missed nutrients: You miss chances to get the vitamins and minerals your body needs.

Dr. Pothuri warns, "Skipping meals puts stress on your GI system. It increases the risk of acid reflux, especially if you overeat later."

How to avoid it:

• Plan your meals and snacks ahead of time.
• Keep healthy snacks like nuts or fruit nearby.
• Try to eat small, balanced meals every 3–4 hours.

Section 3: Drinking Too Much Alcohol

Alcohol can irritate your gut. Drinking too often can damage your stomach lining and liver.

Risks:

• Gastritis: Alcohol wears away your stomach’s protective lining.
• Leaky gut: Alcohol may allow harmful particles to pass into your blood.
• Pancreatitis: Too much alcohol stresses your pancreas and affects digestion.

Dr. Pothuri says, "It’s easy to overdo alcohol in social settings. Moderation is key for gut health."

Tips for safer drinking:

• Stick to one drink a day for women, two for men (CDC).
• Drink water between alcoholic drinks.
• Choose drinks with lower alcohol, like beer or wine.

Section 4: Having a Sedentary Lifestyle

Sitting too much, whether at work or while watching TV, can harm your gut.

Why sitting hurts your digestion:

• Slow movement: Less activity means slower digestion and constipation.
• Poor blood flow: Exercise helps your gut absorb nutrients.
• Weight gain: More weight puts pressure on your stomach and increases acid reflux risk.

Dr. Pothuri notes, "Even 10-minute walks after meals can improve digestion and reduce bloating."

How to move more:

• Walk after lunch or dinner.
• Use a standing desk if you can.
• Try easy yoga moves, like twists, to help digestion.

Table: Bad Habits and Their Impact on Gut Health

Section 5: Other Common Gut Mistakes

Here are a few more habits to avoid:

• Smoking: Increases acid and slows healing.
• Too many painkillers: NSAIDs can damage the stomach lining.
• High stress: Stress hormones mess with your digestion and gut bacteria.

Dr. Pothuri says, "Managing stress through breathing exercises or mindfulness can be just as important as diet and exercise."

Section 6: Tips for Better Digestive Health

It’s never too late to improve your gut health. Here’s a quick checklist:

• Eat balanced meals with fiber, protein, and healthy fats.
• Keep a regular eating schedule.
• Move your body every day.
• Limit alcohol to CDC-approved amounts.
• Drink enough water.
• Manage stress with yoga or breathing exercises.
• Sleep 7–9 hours a night.
• Get routine checkups with your GI doctor.

Dr. Pothuri says, "At Gastrodoxs, we offer full support—diet plans, fitness tips, and stress relief. A whole-body approach works best."

Helpful Resources:

• Mayo Clinic on GERD
• CDC: Alcohol and Your Health
• NIH on Fiber and Digestion

Section 7: When to See a GI Doctor

Even with good habits, some signs mean it’s time to see a specialist:

• Ongoing belly pain
• Unexplained weight loss
• Blood in your stool or vomit
• Severe heartburn more than twice a week

Dr. Pothuri says, "In Houston’s busy clinics, catching problems early can make a big difference."

Conclusion

Your daily choices matter. Avoid poor eating, skipping meals, too much alcohol, and sitting all day. Instead, choose balanced meals, stay active, and manage stress. For expert digestive care in Houston, trust Gastrodoxs and Dr. Pothuri. Your gut will thank you!

About the Author

Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.