Jakarta, ThedailyID — Modern research continues to highlight the close relationship between gut health and the body’s circadian rhythm. The findings reinforce traditional habits long practiced across many Asian cultures.
Health experts explained that the circadian rhythm acts as the body’s internal 24-hour clock. The system regulates sleep, hunger, metabolism, hormone production, and other biological functions throughout the day.
According to Dr. Vipada Sae-Lao, Nutrition Education and Training Lead Asia Pacific at Herbalife, the digestive system remains one of the body’s most time-sensitive systems. Gut bacteria and the body clock constantly communicate with each other. Together, they help support metabolism, insulin sensitivity, cardiovascular health, immune function, and overall wellbeing.
However, Dr. Vipada warned that modern lifestyles slowly disrupt this natural communication process. Habits such as staying awake late at night, irregular meal schedules, shift work, and excessive screen exposure can disturb the body’s biological rhythm.
“When the body clock falls out of sync, gut conditions also become disrupted,” Dr. Vipada explained. “Over time, this may increase risks related to weight gain, blood sugar imbalance, and inflammation.”
During World Digestive Health Day, Dr. Vipada also shared several simple habits that may help restore balance between gut health and circadian rhythm.
She emphasized the importance of starting the day with balanced nutrition after overnight fasting. According to her, the digestive system works optimally in the morning because digestive enzymes and metabolism remain highly active.
Therefore, eating nutritious meals consistently throughout the day may help stabilize energy levels and support efficient digestion. Experts also recommend including fiber, healthy fats, complex carbohydrates, and high-quality protein in daily meals.
In addition, maintaining regular meal timing plays an important role in supporting digestive health. Dr. Vipada suggested keeping eating schedules within an eight-to-12-hour window each day. This habit may help regulate the body clock more effectively.
Hydration also contributes to healthy digestion when done consistently. Water supports saliva production, nutrient absorption, stomach function, and waste movement throughout the digestive system.
According to Dr. Vipada, drinking water before the first meal in the morning may help activate digestion. The habit may also signal the body clock to begin daily metabolic activity.
Meanwhile, experts described sleep as an essential recovery period for the digestive system. Before the brain fully rests, the digestive system first sends signals to the nervous system about whether the body should remain alert or begin recovery mode.
Because of this, doctors advised people to avoid heavy meals, caffeine, sugary foods, and high-fat foods close to bedtime. Instead, calming nighttime routines such as light reading, stretching, or herbal tea may help the body transition into rest mode naturally.
Consistent sleeping and waking schedules also allow gut bacteria to adjust their rhythms more effectively. As a result, better sleep quality may support stronger digestion and overall health.
Experts further highlighted the strong relationship between stress, gut health, and circadian rhythm. Research showed that gut bacteria not only assist digestion, but also help regulate the body’s stress response.
Meanwhile, cortisol, the body’s primary stress hormone, can interfere with digestion and disrupt circadian balance when stress levels remain high for long periods.
Dr. Vipada explained that long-term stress may eventually alter the gut microbiome. The condition can also make the digestive system more sensitive over time.
“Long before science explained it, traditional wisdom already taught people to live according to natural rhythms,” she said. “Restoring those habits does not require perfection, but small and consistent changes.”
