A recent article from EatingWell, featuring advice from a leading US-based gastroenterologist, has sparked renewed conversation about daily habits that support gut health. The story, published July 31, 2025, compiles five science-backed lifestyle tips—ranging from dietary choices to sleep rituals—now echoed by research globally and increasingly relevant to Thai readers striving for better health and disease prevention. With expanding awareness of the gut microbiome’s key role in physical and mental wellbeing, understanding which small actions truly make a difference is more crucial than ever.
The human gut is home to trillions of microorganisms—bacteria, fungi, and viruses—that collectively influence digestion, immune response, mood regulation, and even risk factors for chronic illnesses. According to the referenced gastroenterologist, the five top habits to foster a thriving gut microbiome, based on current research, are: starting the morning with coffee rich in prebiotics and, optionally, soluble fiber and spices; regularly eating fermented foods; focusing on plant diversity over calorie-counting; aiming for a varied plate daily; and wearing blue light-blocking glasses before bed for improved sleep quality. Each recommendation aligns closely with emerging international and domestic scientific findings, as outlined below.
Firstly, the morning coffee ritual may offer more than a caffeine boost. Coffee contains prebiotics—fiber-like compounds that nourish beneficial gut bacteria. By adding a soluble fiber supplement or anti-inflammatory spices like cinnamon and clove, individuals can further support these microbes. Recent studies confirm that increased fiber intake—especially from soluble sources—can improve gut composition, boost immunity, and lower risks for conditions ranging from dementia to diabetes, though whole foods like oats, legumes, and fruits remain the gold standard for most Thais (EatingWell).
Secondly, fermented foods stand out as robust sources of probiotics—the “good” bacteria that help balance the gut ecosystem and support digestion. For Thai readers, the national culinary heritage is rich in naturally fermented options. Northern Thai staples such as Miang (fermented tea leaves), Thua nao (fermented soybean), Nham (fermented pork), and Nam phak (fermented Chinese cabbage) are now recognized by university research as significant carriers of lactic acid bacteria with probiotic properties (PMC7673563). A 2020 study by researchers from Chiang Mai University found that these traditional foods harbor high counts of Lactobacillus, Leuconostoc, and Bacillus genera—all linked to improved digestion, resistance to pathogens, cholesterol management, and even anti-inflammatory benefits.
The third habit debunks the calorie-counting craze in favor of counting plant diversity. Rather than restricting food groups, the expert recommends filling the plate with as many types of plants—fruits, vegetables, legumes, grains, nuts—as possible. This advice mirrors the Mediterranean diet’s long-celebrated balance and is now substantiated by microbiome research showing that greater dietary diversity fosters a more resilient gut microbial community (Dietary Diversity & Gut Health, Wikipedia). In effect, the more types of plants consumed regularly, the more varied and robust the gut microbiota—leading to better overall health and reduced risk for heart disease, obesity, and certain cancers.
The fourth point, to “diversify your plate,” complements the previous advice: consuming a mix of food categories at each meal safeguards against nutritional deficiencies and ensures daily meals are satisfying and sustainable. In Thai families, a typical spread of dishes shared at each meal naturally promotes this variety and aligns with newly published nutritional science. Traditional Thai cuisine’s love for pile-it-on bowls—combining rice, proteins, at least one curry or stir-fry, fresh fruits, and crunchy vegetables—makes fulfilling this guideline particularly accessible to local households.
The fifth recommendation may surprise some: minimizing blue light exposure at night by using blue light-blocking glasses. This advice stems from evidence that blue light emitted by phones, tablets, and LED lights can disrupt circadian rhythms—reducing sleep quality, with knock-on effects on the gut. Thai sleep scientists and doctors note that poor sleep impairs gut microbial diversity and may worsen gastrointestinal symptoms such as irritable bowel syndrome, a growing issue in urban centers (EatingWell). Limiting screen time and opting for protective eyewear before bed may help counter this problem.
Expert opinions further validate these tips. A 2025 review on fermented foods and gut microbiota highlighted that “lactic acid bacteria were recovered from all of these fermented food samples [in Northern Thailand]… Many members are recognized as probiotics” (PMC7673563). A separate 2025 Washington Post interview with another leading US gastroenterologist reinforced the message: “Stop focusing on restriction and quick fixes—prioritize dietary diversity, fiber, and probiotics. Sleep, stress and hydration round out the picture.” (Washington Post)
For Thailand, these findings are particularly relevant. Traditional Lanna fermented foods, whether enjoyed as snacks (Miang), side dishes (Nam phak), or seasoning agents (Thua nao), have sustained local gut health for centuries. Modern research by academic experts at Chiang Mai University underscores that these foods harbor abundant probiotic bacteria, especially lactic acid bacteria. Their presence is just as strong in Thailand’s alkaline-fermented soybean (Thua nao) as in the lactic-fermented varieties. Uniquely, each food offers a distinct bacterial community—underscoring the value of consuming a range of fermented traditional products for optimal benefit. Members of these bacterial genera have demonstrated the capacity to suppress harmful gut pathogens, support immune function, and contribute to the appealing sour flavors beloved in Thai cuisine.
Furthermore, Thai researchers have connected traditional fermentation knowledge with cutting-edge genomic sequencing, revealing that lactic acid bacteria levels peak during certain fermentation periods—often within days—before slowly stabilizing. Such insights empower both local producers and consumers to source diverse functional foods confidently and to time their consumption for peak probiotic benefit.
Culturally, the advice to “eat more plants” and “diversify your plate” dovetails with deeply-embedded Thai practices of communal eating, frequent snacking on fruits and vegetables, and using herbs and spices liberally. Staples such as fresh chili, lemongrass, and kaffir lime not only add complexity and flavor but also introduce anti-inflammatory and antimicrobial phytochemicals that complement the action of probiotics.
Looking forward, the convergence of traditional Thai dietary wisdom with contemporary international science suggests that everyday gut-friendly routines may become central to healthy living campaigns nationwide. The Ministry of Public Health has signaled interest in encouraging probiotic-rich diets to help contain non-communicable disease rates, with some regional hospitals now trialing dietary diversity counseling and home-fermentation workshops as part of their preventative care programs.
Of course, barriers remain: urbanization, processed food consumption, and modern work patterns have eroded some of these traditional practices, especially among young Thais. Moreover, blue light exposure from ever-increasing screen use poses new challenges for sleep and consequently, microbiome health. For best results, experts at academic hospitals recommend a holistic approach: combine the five science-backed habits—morning high-fiber coffee, daily fermented foods, maximized plant diversity, balanced mixed-ingredient meals, and improved sleep routines—for consistent, lifelong wellbeing.
What practical steps should Thai readers take? Firstly, integrate one or more home-fermented foods (such as Miang or Nam phak) into your meal rotation. Opt for whole fruits, vegetables, and legumes of as many types as possible rather than counting calories. Experiment with adding cinnamon or Thai spices to morning coffee or tea. Reduce late-night screen time, or invest in blue light-blocking glasses available in Thai optical shops. Cultivate the practice of varied, plant-rich communal meals, sharing multiple dishes in the Thai family style.
For those seeking professional guidance, consult medical experts at local hospitals’ gastroenterology departments or nutritionists specializing in microbiome health. Public health resources now increasingly promote gut-friendly eating, and community health centers across Thailand are rolling out workshops on traditional fermented foods and modern dietary planning.
By blending ancient Thai food heritage with modern medical science, Thais can do more than just “eat well”—they can optimize their gut health and, by extension, their whole-body wellbeing.
Sources:
- EatingWell: 5 Things You Should Do Every Day for Your Gut Health, According to a Gastroenterologist
- Bacterial compositions of indigenous Lanna (Northern Thai) fermented foods and their potential functional properties, PLoS ONE
- I’m a gastroenterologist. Here are 8 tips to improve your gut health, Washington Post
- Dietary Diversity and the Gut Microbiome, Wikipedia