When most people think about gut health, food dominates the conversation. Cut the sugar. Add fibre. Eat more yoghurt.

But nutrition is only part of the story. Experts say your daily routine could be quietly eroding your digestive health – even if your diet is spotless.

“The gut is a sensitive ecosystem,” says Dr Miriam Njoroge, a Nairobi-based gastroenterologist. “Small, everyday habits can have a big cumulative effect.”

From sleepless nights to unrelenting stress, here are seven lifestyle patterns that could be silently straining your gut.

1. Poor sleep quality
A good night’s rest does more than refresh the mind. It gives your digestive system time to repair itself and regulate hormones linked to hunger and immunity.

Disrupted sleep – whether from late-night scrolling or inconsistent bedtimes – can slow digestion and upset the gut’s microbial balance. Over time, the effects may show up as bloating, constipation, or skin issues.

2. Chronic stress
The gut and brain are in constant conversation. When stress hormones surge, digestion slows, nutrient absorption drops, and gut bacteria shift in unhelpful ways.

“Long-term stress is like a slow poison for the gut,” says Dr Njoroge. “It increases sensitivity and inflammation, even without obvious pain.”

3. Lack of movement
Sitting for long stretches can stall the rhythmic muscle contractions that move food along the intestines. This slowdown can cause constipation and discomfort.

Regular activity – even short walks – helps stimulate digestion and supports a healthy mix of gut bacteria.

4. Too much screen time before bed
Blue light from phones and laptops disrupts the body’s natural clock, which governs not just sleep but digestion. Poor sleep, in turn, hampers overnight gut repair.

It’s a double hit: more stress, less rest, and a sluggish digestive system.

5. Ignoring the urge to go
Putting off bowel movements may seem harmless, but it can lead to constipation and interfere with the brain–colon signalling that keeps things regular.

Over time, this can alter elimination patterns, making digestion more difficult.

6. Rushed mornings and skipped breakfasts
Starting the day in fight-or-flight mode deprioritises digestion. Skipping breakfast or eating while multitasking can disrupt enzyme release and gut rhythms.

This can lead to indigestion and irregular hunger signals later in the day.

7. Frequent use of painkillers
Non-steroidal anti-inflammatory drugs like ibuprofen can weaken the gut lining if used too often. This can allow unwanted particles to enter the bloodstream, triggering inflammation.

Doctors recommend using such medications only under medical guidance – and not as a daily fix for aches and pains.

While you can’t control every stressor, small changes in routine can make a big difference. “Gut health isn’t just about what you eat,” says Dr Njoroge. “It’s about how you live.”