Copyright news18
When we think of air pollution, the first organs that come to mind are our lungs and heart. But experts are now uncovering a surprising truth. The air we breathe may be silently harming our gut, too. As pollution levels continue to rise across major Indian cities, especially in regions like Delhi NCR, their effects are no longer confined to respiratory distress or fatigue. Airborne toxins are entering the bloodstream and interfering with gut bacteria, inflammation, and immunity by turning gut health into the newest casualty of poor air quality. Pollution Doesn’t Stop At The Lungs Dr. Swetabh Purohit, Senior Consultant – Pulmonology at Paras Health, Udaipur, explains that the impact of air pollution extends far beyond what most people imagine. “The fine particulate matter and toxic gases we inhale do not just stay in the lungs; they can enter the bloodstream, triggering systemic inflammation that extends to the gut,” he says. This inflammation disrupts the gut microbiome, reduces beneficial bacteria, and weakens the intestinal barrier – a cascade that can cause acidity, bloating, irritable bowel symptoms, and even poor immunity. Similarly, Dr. Neerja Hajela, Head of Science and Regulatory Affairs at Yakult Danone India Pvt. Ltd., adds that air pollution is “a hidden yet strong risk, impacting not only the lungs but also gut health.” According to her, chronic exposure to environmental toxins can disrupt the delicate balance of gut microbiota, increasing inflammation and decreasing immune function. She emphasises that supporting the gut through diet and probiotics can help counter these effects. Nutritionist Sonia Mehta, Founder of EverBloom, agrees. “Airborne pollutants also enter our bodies and affect the digestive tract due to inhalation and swallowing. They disturb the intestinal microbiota, triggering low-grade inflammation, sluggish motility, fatigue, and even mood swings,” she says. Building A Pollution-Resilient Gut So how can you protect your gut when the air outside isn’t on your side? Experts unanimously stress the importance of diet, hydration, and mindful lifestyle habits. Dr. Hajela suggests incorporating probiotics into your daily routine: “science-backed probiotic drinks like Yakult can help maintain a healthier gut by replenishing beneficial bacteria and supporting gut barrier function.” Sonia recommends creating a microbiome-friendly plate filled with fibre-rich vegetables such as spinach, carrot, and bottle gourd, alongside whole grains like jowar, oats, and brown rice. “Include fermented foods like curd, buttermilk, idli, dosa, kimchi, or traditional pickles for live cultures,” she adds. Her tip: balance these with prebiotic sources like bananas, garlic, onion, and flaxseed, while staying well-hydrated with plain water and herbal teas. Meanwhile, Dr. Purohit advises regular exercise, adequate hydration, and avoiding heavily processed or high-fat foods, which can worsen inflammation. “Maintaining gut resilience is vital, especially in areas where air quality dips to hazardous levels,” he says. The connection between air pollution and gut health is real and increasingly relevant. While you can’t always control the air you breathe, you can strengthen your gut’s defences from within. Eating smart, staying hydrated, moving regularly, and including probiotics and prebiotics in your diet can go a long way. Protecting your gut, after all, is not just about better digestion; it’s a crucial step in safeguarding your overall health in a polluted world.
