In the grand tapestry of women’s health, much of the conversation typically circles around hormones, beauty standards, or societal expectations. Yet, as we navigate through 2026, it’s time to take a step back and recognize an often overlooked aspect for women: THE GUT.
Contrary to common belief, a woman’s well-being is actually far more affected by her gut than her hormones. In fact, often it is the gut that ends up impacting our hormones further. Despite this simple truth, more women find themselves dealing with their gut issues exactly the way they deal with their hormones, with awkwardness and shame. A man can afford to let out a fart in public and get away with a simple chuckle, but women would be seen as less desirable or “ladylike” for the exact same natural process. As much as I would like to solve this societal expectation first, I do realise this is a result of generations of conditioning and changing this is next to impossible.
But there is one thing that is still in our control. Our gut!
The Gut Health Epidemic in Women
For a lot of women, the first couple of months after marriage or having a baby are often coupled with unending gastric distress. New kitchen, new body, new roles, this is a result of so many such factors.
Approximately 1 in 5 women experience constipation compared to 1 in 8 men. Studies have very clearly shown that IBS is twice as common in women. Indian women are about 2.5 times more likely to develop lactose intolerance compared to men. Screening studies have reported a higher prevalence among females, with 19% seropositivity compared to 8.5% in males, indicating a significantly greater burden of gluten intolerance in women. Autoimmune disorders, which affect up to 8% of the population globally and are 2 – 3 times more common in women than men, can disrupt the gut–brain axis, increasing digestive symptoms, stress sensitivity, and impacting both professional and home life.
But this does not have to be your reality. Here are 5 daily rituals we recommend to all our women clients to improve gut issues.
Daily Rituals for a Healthier Gut
1. Prioritize Hydration:
When food enters your stomach, it is mixed with water to create a digestible paste-like mix called chyme. Water is the most important element for this step in digestion. Aim to drink 8-10 glasses of water per day. For those who are prone to constipation, you want to “eat your water”. This means having it in the form of soups, teas, watery fruits and vegetables, or with some added electrolytes into the water you drink.
2. 1-2 Fermented Foods Daily:
Eating 1-2 fermented foods every day can go a long way in supporting gut health. Fermented foods naturally contain probiotics – beneficial bacteria that help maintain a balanced gut microbiome. More diversity = better tolerance and nutrient absorption. For women, this balance is especially important because the gut microbiome is closely connected to hormonal health, immunity, mood, and even skin health. Fermented foods can also support the production of serotonin – the “happy hormone”, making those stressful days slightly less stressful. Please ensure you don’t start random supplements here; you must prepare your gut for supplements before you start to ensure no side effects.
3. Mindful Eating:
Chewing your food 32 times may seem like a stretch, but it does deliver the magical powers it promises. If not 32 times, chew till the food is completely bland and paste-like in your mouth. Also, listen to your stomach. It will give you feedback on every single thing you eat or even think of eating. Trust your body’s natural intelligence before trusting the internet.
4. Routine Physical Activity:
Aim for at least 45 minutes of moderate exercise most days of the week. Movement stimulates intestinal motility – meaning it helps food move smoothly through the digestive tract, strengthens gut muscles and lowers stress levels, which means a calmer gut. This can prevent constipation, sluggish digestion, and gas buildup. Exercise also improves blood flow to the gut, supporting healthy gut bacteria and nutrient absorption.
5. Manage Stress:
If every doctor you go to asks you to calm down or recommends the likes of valium, maybe it’s time we take the hint. Women are inherently great at multitasking, but this superpower comes at a cost – our mental peace. Not for everyone, but if you’re anything like me, it probably does. Simple techniques like deep breathing, humming, pranayama or spending 30 seconds with your eyes closed, focusing on all the sounds around you, can lower your stress levels. More focused techniques like meditation, sound bath, etc are obviously much better. You can also use supplements like L-Theanine, CBD, Valerian Root, Ashwagandha, etc., to help you while you figure out what works best (but make sure you do this with a nutritionist, not on your own). Techniques like yoga, meditation, or even simple breathing exercises can have a profound impact.
Final Words
As we advocate for women’s health, let’s broaden the narrative. Let’s not stick to old school silos like hormones and beauty. As women, we are homemakers, business owners, mothers, daughters, professionals, athletes, artists and so many things. It’s high time we prioritize our own health and the health of women we love to not just survive but to thrive.
