The journey to better health often comes with the pressure of making drastic changes, but that need not always be the case. Dr. Vipada Sae-Lao, Nutrition Education and Training Lead for Asia Pacific at Herbalife, shared that through her years of experience as a nutritionist, she has realised that improved health—more energy, deeper sleep, and better focus—often begins with the simplest changes that are both practical and consistent. At the centre of it all is our gut.
Revisiting traditional foods can be a powerful step toward nurturing gut health, something Asian diets have naturally supported for centuries. Yet, amidst the pressures of modern life, rice bowls are often replaced with fast food, fibre-rich vegetables with processed snacks, and nourishing herbal broths with sugary sodas.
Studies show that this dietary shift has become increasingly common across Asia and has been accompanied by a rise in digestive concerns such as bloating, acid reflux, irritable bowel symptoms, and more serious digestive disorders. The Ministry of Health Malaysia (MOH) reported that diseases of the digestive system ranked among the top ten causes of hospitalisation in 2023, accounting for 6.43 percent of total cases. They were also among the top ten causes of death in both MOH and private hospitals, at 4.49 percent and 3.43 percent respectively.
“I don’t mean to sound alarms but rather 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,” Dr. Sae-Lao said.
The digestive system plays a critical role in our overall wellbeing. Often referred to as the “second brain,” the gut communicates closely with the brain to manage digestive processes. It influences immunity, metabolism, energy levels, and even mental health. The gut is home to a variety of microorganisms that break down food we cannot digest, produce essential vitamins, and protect us from harmful germs. These microbes keep the gut lining strong and support immune development, particularly in the early stages of life.
Ironically, one of the biggest barriers to better gut health is the very food we eat. Many of today’s common meals are deficient in phytonutrients, dietary fibre, and key nutrients such as potassium, magnesium, and vitamin D. Modern eating habits, heavily influenced by the western world, often include processed foods, refined sugars, and unhealthy fats. These can disrupt the natural balance of the gut microbiome, trigger inflammation, and lead to issues such as constipation, reflux, or bloating. Over time, they may increase the risk of long-term health complications.
The solution, however, can be simple. By understanding what our bodies truly need and nourishing them with mindful traditions, gut health can be restored. Making such changes is practical even in today’s hectic world. It is not about a dramatic overhaul but about small, intentional shifts that gradually become lasting habits. The goal is to take back control, one plate at a time.
Asian diets, rooted in both culture and science, provide a strong foundation for healthier living. Rich in vegetables, whole grains, legumes, and fermented foods, these diets supply fibre, healthy fats, and essential nutrients that support digestion, heart health, and overall wellness. Choosing cooking methods like steaming, boiling, grilling, or stir-frying helps reduce oil use while preserving nutrients. Fermented foods such as kimchi, miso, yogurt, pickles, and kombucha provide probiotics that strengthen the immune system and fortify gut health. Herbs and spices like ginger, turmeric, garlic, and fennel not only add flavour but also carry natural digestive and medicinal benefits.
To further support gut health, dietary fibre plays a crucial role. Herbalife Mixed Fibres with Inulin Powder Drink offers a convenient option for increasing daily fibre intake, especially for those who struggle to consume enough fruits and vegetables. With both soluble and insoluble fibres, it helps maintain digestion and promote the growth of beneficial bacteria in the gut.
Beyond ingredients, mindful eating practices have always been part of Asian traditions. Paying attention to portion sizes, chewing thoroughly, savouring each bite, and eating without distractions allows the body to activate digestive enzymes and improves nutrient absorption. These habits also strengthen gut-brain communication, regulating hunger and fullness cues.
Traditional diets emphasise balance, care, and connection. A good starting point is to understand how different foods interact with our unique bodies. Research shows that people respond differently to the same foods based on their gut bacteria, making a one-size-fits-all diet less effective. Personalised nutrition can help identify which foods enhance digestion, reduce inflammation, and support better overall health.
Combining traditional food wisdom with practical habits for modern living creates a sustainable path forward. Planning meals, preparing ingredients in advance, or batch cooking can make it easier to maintain healthy routines on busy days.
Simple daily habits also contribute to gut health and overall wellness. Staying hydrated, engaging in enjoyable physical activities like walking, stretching, or gym sessions, and ensuring quality sleep all support the body’s natural healing.
The first step is to start small. Swap one meal, slow down for one bite, and tune into what feels good for your body. As Dr. Sae-Lao encourages, “Your gut can lead the way—just listen closely.”
