Lifestyles are becoming more erratic, with a weekday hustle attitude followed by mindless indulgence in the name of relaxation due to fatigue. This change is seen in dietary patterns, such as weekdays filled with too much caffeine, hurried lunches, and occasionally even skipped meals. In the meantime, weekends become a free-for-all of overeating, late-night snacks, takeout, processed foods, and drinks. However, this erratic eating pattern is quietly damaging your gut health.

Dr. Anukalp Prakash, Director of Gastroenterology at CK Birla Hospital in Gurugram, explained how the typical pattern of overindulging on weekends and neglecting weekdays is detrimental to gut health and can cause gastrointestinal problems.

He remarked, "As a gastroenterologist, I frequently meet people who are unaware that many of their symptoms—such as bloating, acidity, constipation, diarrhoea, or even chronic digestive issues—are caused by irregular eating habits." The weekend binge, weekday crash pattern places excessive strain on the gut and disrupts its function in the long run, even if it is only a short-term sustainable lifestyle. "Balance, not restriction or overload, is the key to lasting digestive health."

The gastroenterologist also provided a guide that outlines the typical weekday and weekend eating habits and their effects on the gut.

Poor eating habits during weekend and the impacts

1. Sudden caloric surges:

• Weekend binge-eating, be it ordering takeout, drinking alcohol, or having several cheat meals, overloads the digestive system with too much fat, sugars, and processed foods.
• Such an abrupt surge can overburden the stomach and intestines, hindering digestion and causing discomfort, bloating, acid reflux, constipation and bowel movements.

2. Disturbance of gut microbiome:

• The gut loves consistency and high-fibre, balanced meals. Large amounts of high-fat, low-fibre meals can adversely affect the gut microbiota, the community of friendly bacteria which aid in digestion and immunity.
• Upsetting this balance may result in inflammation, digestive intolerance, and even mood swings.

3. Alcohol and digestive irritation:

• Too much weekend drinking is irritating to the lining of the stomach, stimulates acid production, and causes impaired nutrient absorption.
• It also lowers the pressure in the lower oesophageal sphincter, leading to or aggravating acid reflux.

Poor eating habits during weekdays and the impacts

1. Missing breakfast and rescheduled meals:

• Work stress and hectic schedules tend to get individuals skipping breakfast or delaying lunch until late afternoon.
• This irregular eating confuses the natural rhythm of the gut, fostering greater acid production between meals and heightening the potential for gastritis, heartburn, and ulcers.

2. Irregular eating causes irregular bowels:

• With irregular meals, the bowel movements are irregular as well. Constipation, bloating, or urgency to defecate are usual in individuals who eat irregularly.
• For individuals with pre-existing conditions like IBS (Irritable Bowel Syndrome), these changes cause flare-ups.

3. Speed-eating and poor food choices:

• Throughout the work week, individuals tend to rush through meals or grab packaged snacks due to a lack of time.
• Inadequate chewing or eating while on the move lowers digestive enzyme effectiveness, leading to indigestion and nutrient malabsorption.

Gut-health effects of this unhealthy eating cycle

The gut is not prepared to manage feast-or-famine patterns. Continuously oscillating between overeating and undernourishment can lead to:

1. Induce functional gastrointestinal disorders such as dyspepsia and IBS.

2. Boosts the risk of acid reflux, constipation, and diarrhoea.

3. Weaken gut immunity, with increased susceptibility to infections.

4. Contribute to metabolic conditions such as insulin resistance and non-alcoholic fatty liver disease (NAFLD).

5. Affect mental health through the gut-brain axis—bad gut health can exacerbate anxiety, fatigue, and brain fog.

Healthy eating habits to follow throughout the week

1. Maintain a regular meal timing:

• Eat at frequent intervals, even during weekends.
• A little indulgence is okay, but don't make sudden food quality or quantity shifts.

2. Practice portion control during indulgences:

• Instead of overloading the plate, savour your food in moderation.
• Opt for grilled or baked items over deep-fried ones when possible.

3. Avoid skipping meals:

• If your mornings are busy, prep simple, gut-friendly meals like fruit with yoghurt or whole-grain toast with eggs.

4. Hydrate and move:

• Water supports digestion, and physical activity helps regulate bowel movements.
• A short walk after meals can reduce bloating and aid digestion.

5. Limit caffeine and alcohol:

• Both irritate the stomach and interfere with digestion.
• Balance them with proper hydration and avoid drinking on an empty stomach.

6. Listen to your gut:

• Persistent symptoms such as acidity, bloating, or irritable bowel do not go away.
• Take medical counsel to exclude underlying gastrointestinal disease.

Read Also: The Silent Risk: How Your Daily Habits Could Be Contributing to Ovarian Cancer

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