Gut-friendly foods should be part of your diet, but many people tend to opt for instant, processed foods and drinks that can harm one’s health over time. Functional nutritionist Reshmi Verma recently listed down some of these foods that, she said, many “have on repeat”. “Your gut is not mad… it’s just disappointed. These 3 common foods/drink that silently mess with your gut health (and you probably have them on repeat),” Verma stated in an Instagram post.Beer – Noting that it is not just a buzz killer for your liver, Verma said: “Alcohol messes with the balance of your gut bacteria, weakens the gut lining, and increases inflammation. One drink = many tiny gut protests.”Tetra pack instant meals – Sure, they’re “easy” and “quick,” but they’re filled with preservatives, artificial flavours, and emulsifiers that can disrupt your gut microbiome. Convenience at the cost of digestion, said Verma.Coffee on an empty stomach – That morning shot of espresso before breakfast? “It spikes cortisol, increases stomach acid, and irritates your gut lining, leading to bloating, acidity, and poor nutrient absorption,” said Verma.“Your gut is your second brain. When you treat it right, everything else flows better mood, energy, even your skin!” she continued.According to her, one should start their day with water, choose real over ready-to-eat, and maybe reserve that beer for rare celebrations. “Your gut will thank you with better mood, better poops, and fewer cravings,” said Verma.Taking a cue from her, let’s understand the effects of these foods on one’s gut health.Story continues below this adDt. Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, said the gut is home to trillions of microbes that influence everything from digestion to immunity, even mood. However, these mistakes can subtly disrupt that balance. “Your gut is not just about digestion; it influences your mood, energy, skin, immunity, and even hormone balance. A stressed gut often shows up in subtle ways like fatigue, acne, constipation, or anxiety. Nurturing your gut means nurturing your overall well-being,” added Shaikh. View this post on Instagram A post shared by Reshmi Verma | Functional Nutritionist | Health Coach (@fitwithresshhmi) While the occasional drink may seem harmless, alcohol like beer disrupts gut flora, increases inflammation, and weakens the intestinal lining. “Even one drink can lead to bloating, irregular bowel movements, or that uncomfortable ‘gut feeling’.” Over time, it contributes to leaky gut and poor nutrient absorption,“ said Shaikh.While convenient, the additives in ready-to-eat meals can disrupt the gut microbiome and irritate the gut lining. “You may not notice it right away, but long-term use is linked to sluggish digestion, bloating, and even altered mood,” said Shaikh. Are you having coffee on an empty stomach? (photo: Getty Images/Thinkstock)According to Shaikh, kickstarting one’s morning with coffee on an empty stomach “can raise cortisol (your stress hormone), increase stomach acidity, and irritate the gut”. “This may lead to acid reflux, gastritis, or even irregular bowel habits over time,” said Shaikh.Story continues below this adWhat should one keep in mind to protect gut health?Gut health is not just about what you remove; it is also about what you add. “Start your day with warm water or soaked nuts instead of caffeine,” said Shaikh.Also Read | Gastroenterologist shares why he avoids these three foods for liver health: ‘The last one is a surprise for most people’Choose fresh, whole foods over processed and packaged meals.Include fibre-rich foods like fruits, vegetables, and fermented items (curd, pickles, kanji).Story continues below this adLimit alcohol- not a daily habit, and at best, forgo altogether.And always listen to your gut: bloating, mood swings, or frequent sugar cravings could be signs it is struggling.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.