Why Gut Health Matters
Nutritionist and gut health expert Janvi Chitalia calls the gut the epicenter of balance. Almost 75% of the immune system resides in the gut, and imbalances here can trigger lifestyle conditions like diabetes, hypertension, high cholesterol, PCOD, thyroid issues, and even autoimmune disorders.
The gut microbiome, made up of bacteria, fungi, and viruses, works in a delicate balance: 80% good microbes and 20% bad microbes. If this ratio gets disturbed due to medication, stress, poor food choices, or lack of fiber, the body reacts with symptoms like bloating, constipation, acidity, or chronic inflammation.
Common Triggers That Hurt Gut Health
Janvi explains that the biggest culprits in India today are not just fried or oily foods but excess sugar and refined carbohydrates. A plate filled with 70–80% carbs, little fiber, and minimal protein is a recipe for imbalance. Other common triggers include chronic medication use (painkillers, antibiotics, long-term prescriptions), high stress levels, unbalanced diets, and food intolerances such as gluten, dairy, or legumes.
Gut and the Brain Connection
The gut is often called the second brain because it produces neurotransmitters like serotonin (70%) and dopamine (50%), both critical for mood, focus, and emotional well-being. The vagus nerve connects the gut and brain, making gut health essential for mental health, memory, and even stress management. Simple practices like meditation, laughter, and hot-cold water showers help strengthen this connection.
How to Heal the Gut Naturally
Janvi emphasizes food as medicine. Healing starts with identifying intolerances, practicing elimination diets, and reintroducing foods mindfully. Key recommendations include increasing fiber intake, choosing the right protein for your body, adding good fats, using probiotics and prebiotics, and avoiding over-supplementation by relying on targeted nutrients like magnesium, curcumin, omega-3, and vitamin D3 with K2.
Lifestyle and Mindful Eating
For Janvi, healing is not just about food but about intuitive eating—listening to the body’s signals of hunger, fullness, and discomfort. She advises mindful breathing before meals to activate the rest-and-digest mode, ensuring better absorption and digestion. She also stresses moderation in alcohol, smoking, tea, and coffee, all of which can negatively impact gut health if consumed excessively.
Final Takeaway
Gut health is not about strict rules but about balance, awareness, and intuition. As Janvi Chitalia says, “Your body constantly talks to you. When you listen, you heal.” By making mindful food choices, understanding intolerances, and nurturing the gut microbiome, anyone can rebuild immunity, restore energy, and prevent chronic disease.
You can listen to the full conversation with Janvi Chitalia on the Kabir Vani Podcast, available on Spotify, Apple Podcasts, and Amazon Prime Music.
Connect with Janvi Chitalia:
✅ Instagram
✅ WhatsApp
✅ https://janvichitalia.com/ 🔗
