For generations, people across Asia have embraced the practice of eating well during the day and keeping evening meals light. Today, science is confirming what traditional wisdom has long suggested: aligning daily habits with the body’s natural clock can play an important role in supporting digestive health.

Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific at Herbalife, explains that the circadian rhythm, the body’s internal 24-hour clock, regulates sleep, hunger, metabolism, and many other vital functions. This internal timing system also influences the digestive system and the trillions of bacteria living in the gut, which help support metabolism, immunity, and overall well-being.

However, modern lifestyles often disrupt this balance. Irregular meal times, late-night screen use, shift work, and insufficient sleep can interfere with the body clock, increasing the risk of digestive issues, weight gain, inflammation, and blood sugar imbalances. In Malaysia, digestive diseases were among the top ten causes of hospitalisation in 2024.

In conjunction with World Digestive Health Day, Dr. Vipada highlights several simple habits that can help restore balance between the body clock and gut health. Starting the day with a nutritious breakfast and maintaining regular meal times can support digestion and energy levels. Meals should include a balance of fibre, protein, healthy fats, and complex carbohydrates. Consuming meals within a consistent eight- to 12-hour eating window may also benefit digestive and metabolic health.


Moreover, water is essential for digestion and nutrient absorption. The Malaysian Dietary Guidelines recommend six to seven glasses of plain water daily. Drinking water regularly throughout the day supports digestive function, while reducing fluid intake closer to bedtime may help the body rest more effectively.


The digestive system also needs time to rest. Avoiding heavy meals, caffeine, and sugary foods before bedtime can promote better sleep quality and digestive recovery. Maintaining consistent sleep and wake times further helps support a healthy body clock and gut microbiome.

Stress can disrupt both circadian rhythms and digestive function. Elevated stress hormones may alter the gut microbiome and affect digestion. Incorporating simple relaxation practices, such as reading, stretching, or enjoying herbal tea before bed, can help support both mental and digestive health.

While modern life can make healthy routines challenging, small and consistent lifestyle changes can help restore balance. By working with the body's natural rhythms, individuals can support better digestive health and overall well-being.