The journey to better health often comes with the pressure of having to make drastic changes—but that need not always be the case. Better health—more energy, deeper sleep, improved focus—often begins with the simplest changes that are practical and consistent. And it starts at the center of it all– our Gut.
According to Dr. Vipada Sae-Lao, Nutrition Education & Training Lead for Asia Pacific at Herbalife, revisiting traditional foods can be a powerful step toward nurturing our gut health — something Asian diets have supported naturally for centuries. Amidst the pressures of modern life, though, rice bowls are being swapped for burgers, fiber-rich vegetables are making way for processed snacks, and nourishing herbal broths are losing ground to sugary sodas.
Studies show that this dietary shift has become increasingly prevalent across Asia accompanied by a noticeable rise in digestive concerns such as bloating, acid reflux, irritable bowel symptoms, and more serious digestive disorders. As our lifestyles get busier, we tend to lean towards more convenient food practices—though if we are not careful these can affect our digestive health.
With the increased availability of fast-food establishments in the country in addition to the convenience and value for money brought by fast food, Filipinos tend to consume an unbalanced diet. Additionally, a 2020 study revealed how Filipino working adults have poor diet resulting in either under-nutrition or overweight and obesity. This not only affects their physical health but also their day-to-day activities, causing a 20% loss in productivity.
“I don’t mean to sound alarms but aim to offer a gentle nudge — to pause and reflect on what our bodies truly need, and how our simple choices can make all the difference in achieving sustained wellness,” said Dr. Sae-Lao.
Your Gut Matters
First, understanding the critical role the digestive system plays in our overall wellbeing is necessary. Often referred to as the ‘second brain’, the gut closely communicates with the brain, sending signals to manage the digestive process. Influencing immunity, energy levels, metabolism and mental health, , the gut hosts a variety of microorganisms, which helps break down food that we can’t digest, make essential vitamins, and protect us from harmful germs. These microbes keep the gut lining strong and support the development of our immune system, especially during the early stages of life.
Ironically, one of the biggest barriers to better gut health is the food we eat. A lot of what we consume today lack in phytonutrients, dietary fiber and key nutrients that are needed by our body like potassium, magnesium, and vitamin D.
Modern eating habits influenced by the western world— tend to include processed foods, refined sugars, and unhealthy fats — which can throw off the natural balance of the gut microbiome, reveal studies. This imbalance may trigger inflammation in the body and lead to common digestive issues like bloating, acid reflux, or constipation. Over time, it could also raise the risk of more serious, long-term health issues.
The good news is that the solution could be as simple as understanding what our body needs and nourishing it with rich, time-tested mindful traditions. It’s not about a dramatic overhaul but making small, intentional changes —and gradually building them into lasting habits. The goal is to take back control, one plate at a time.
Crave for Balanced Meals
Asian diets aren’t just cultural—they’re also rooted in science, confirms studies. Rich in vegetables, whole grains, legumes, and fermented foods, these foods provide fiber, healthy fats, and essential nutrients that support digestion, heart health, and overall wellness. Probiotic rich foods like- kimchi, miso, yogurt, pickles, or kombucha, strengthen the immune system and fortify gut health. Reports prove that herbs and spices like ginger, turmeric, garlic, and fennel not only provide flavor and aroma, but are beneficial for their digestive and medicinal properties.
Filipinos do not eat enough of certain foods necessary for a balanced diet. According to the 2023 National Nutrition Survey (NNS) released in December 2024, Filipinos’ consumption of fruits, corn, root crops, tubers, dried beans, nuts, and legumes remains low[4].
But worry not! From the simplest broth such as Tinola, to dishes with quite a number of ingredients such as Pinakbet, there will always be a meal that will satisfy your gut. The Filipino cuisine offers a variety of dishes that include ingredients that our gut craves. Additionally, knowing the right portions with the “pinggang pinoy,” helps in achieving a balanced and healthy diet[5].
Take Time to Eat
Beyond the choice of ingredients, mindful eating practices in Asia was designed to engage all our senses actively contributing to digestion and overall wellness. Tuning into the body at meal times by paying attention to portion size, chewing thoroughly, savoring each bite, and eating without distractions can go a long way in supporting better digestion. Allowing the body time to activate digestive enzymes, these simple habits enhance nutrient absorption, and support better gut-brain communication, regulating hunger and fullness cues.
Our traditional diets are all about balance, care, and connection. A great starting point could be to understand the food we consume and how it supports our body’s individual needs. Studies show that people respond differently to the same foods basis their gut bacteria, making a one-size-fits-all diet approach less effective in the long run. A personalised nutrition approach helps understand how our gut responds to different foods, enabling choices that boost digestion, lower inflammation, and help us live our best lives.
Blending traditional food wisdom with practical habits for modern living, can help us rebuild a lifestyle that’s both nourishing and sustainable. Planning meals for the week ahead, batch cooking, or advance preparation can make all the difference on hectic days, helping you stay on track without the last-minute stress.
Lastly, don’t underestimate the powerful impact of these simple habits when practiced every single day– staying hydrated throughout the day, moving your body through activities you enjoy – whether it’s a gym session, a walk, or even a good stretch routine, and making quality sleep a priority to support the body’s natural healing.
“Start small. Swap one meal, slow down for one bite, tune in to what feels good.
Your gut can lead the way— just listen closely,” concluded Dr. Sae-Lao.
103 Today views, 103 Total views