NEW DELHI : The youth of today is arguably the most health-conscious generation we’ve seen. They are focused on getting enough protein, have swapped sugary drinks for “zero sugar” alternatives, go to Pilates regularly, have cut down on alcohol, carry supplements in their bags, and are quick to embrace the latest wellness trend on social media.
Yet, despite all this, they are facing a lot of digestive issues. Problems like bloating, acidity, IBS, constipation, and irregular bowel movements have become increasingly common among young adults. The irony? Many of the habits Gen Z and Millennials consider “healthy” may actually be working against their gut.
A 2026 survey by Leucine Rich Bio found that 46.4%, nearly half of the Millennials and Gen Z people surveyed between the ages of 25 and 34, have reported symptoms including constipation and bloating, while 32.1% reported recurring monthly gut-health issues.
Gut Health isn’t determined by a single superfood or supplement. It’s shaped by everyday choices, many of which often go unnoticed. We spoke to former national-level tennis player Tanveer Singh, co-founder of Sova, who shared 5 habits that could be quietly disrupting your gut health.
- Replacing Junk Food with Ultra-Processed “Health” FoodsThe modern supermarket is filled with products marketed as healthy – protein bars, protein chips, flavoured yogurts, zero-sugar beverages, and fortified snacks. While they may appear to be healthier alternatives to traditional junk food, many are still highly processed. A healthy gut thrives on dietary diversity, fibre, and minimally processed foods. Diets dominated by packaged “health foods” often fall short on these essentials, limiting the variety of nutrients your gut microbiome needs to flourish. The healthiest foods rarely come with a long ingredient list. Whole grains, fruits, vegetables, legumes, nuts, seeds, and fermented foods continue to be some of the best choices.
- Wearing Stress Like a Badge of HonourBeing busy has become a status symbol. Long work hours, side hustles, packed schedules, and constant availability are celebrated as signs of ambition. But your gut experiences stress very differently. Chronic stress increases cortisol levels, which influences digestion and alters gut permeability. Over time, this can disrupt the balance of beneficial bacteria in the gut, affecting everything from digestion to mood. Stress management doesn’t always require drastic lifestyle changes. Sometimes, simply taking a minute every hour to pause, breathe, and step away from screens can make a meaningful difference.
- Doomscrolling Before BedScrolling through social media until late at night has become almost second nature. What many people don’t realise is that your gut follows a biological clock too. Poor sleep doesn’t just leave you feeling tired; it can also alter the composition of your gut microbiome and negatively affect digestive function. Creating a simple nighttime routine, even putting your phone away 30 minutes before bed, can support better sleep and, in turn, a healthier gut.
- Assuming Digestive Discomfort Is “Normal”Feeling bloated after every meal. Living with constant acidity. Alternating between constipation and loose motions. Many people accept these symptoms as a normal part of everyday life, when in reality they’re often signs that something needs attention. Occasional digestive discomfort can happen, but persistent symptoms shouldn’t be ignored. The earlier these issues are understood, the easier it becomes to identify the underlying cause and make appropriate lifestyle or dietary changes.
- Taking Antibiotics When You Don’t Really Need ThemAntibiotics are among the most important medical discoveries and can be lifesaving when used appropriately. However, unnecessary antibiotic use comes at a cost. Antibiotics don’t only eliminate harmful bacteria; they also reduce many beneficial bacteria that form the foundation of a healthy gut microbiome. Recovery can take weeks, and sometimes even months, depending on the individual.
