Dr. Tarun Singh

– (Dr. Tarun Singh is a Delhi-based consultant pediatrician and newborn specialist at Kalpavriksh Healthcare and Pediamedics Healthcare)

My son watches television while having evening snacks and dinner. I have tried to reduce his TV/digital screen time but have not been very successful. He is slightly obese. Does excessive screen time adversely affect digestive and gut health?

— Maya Menon, Kochi

Excessive digital screen time negatively affects gut health. To reduce weight gain and protect your son from other problems like metabolic syndrome, you need to actively monitor and reduce his screen time and promote healthy eating habits.

Poor dietary choices. Children engaged in excessive digital screen watching are more likely to consume high-calorie, processed foods and sugar-sweetened beverages while snacking mindlessly. Numerous studies have shown that incremental screen time is associated with unhealthy dietary habits and a greater intake of ultra-processed foods.

Such diets are low in dietary fibre — the primary fuel for beneficial gut bacteria — and high in refined sugars and saturated fats that encourage the growth of harmful microbes. Over time, this imbalance (known as dysbiosis) reduces the production of beneficial short-chain fatty acids such as butyrate, which help maintain the intestinal barrier and reduce inflammation.

Reduced physical activity. Regular exercise and physical activity increase microbial diversity and improve intestinal function. Children who spend long hours sitting before digital screens are more likely to develop constipation, obesity, and metabolic disturbances — all of which are closely linked to poor gut health. Per recent studies, adolescents with more than four hours of daily recreational screen time are significantly more likely to have lower physical activity levels and higher obesity risk.

Sleep disturbance. Evening and night-time exposure to blue light suppresses melatonin secretion, delays sleep onset, and disrupts circadian rhythms. Sleep deprivation alters the balance of gut bacteria, increases intestinal permeability (“leaky gut”), and promotes inflammation.

Research consistently demonstrates that excessive screen time negatively affects children’s sleep duration and quality, compromising gut health through disruption of the gut-brain axis.

Increased stress and emotional dysregulation. Excessive digital stimulation, gaming addiction, and social media exposure increase the release of stress hormones such as cortisol. Chronic stress alters intestinal motility, increases gut permeability, and changes microbial composition.

I want my child to have a healthy digestive system. Please advise.

— Nina Gupta, Delhi

Here are some ways to promote children’s good gut health and digestion:

Encourage fibre-rich foods. Include plenty of fruits, vegetables, whole grains, pulses, legumes, nuts, and seeds in children’s daily diets. Dietary fibre nourishes beneficial gut bacteria and promotes production of anti-inflammatory short-chain fatty acids.

Include fermented foods. Age-appropriate fermented foods such as curd (yogurt) and homemade buttermilk help maintain microbial balance. Also, probiotics may be given under pediatric supervision.

Promote outdoor play. Children should engage in at least 60 minutes of moderate to vigorous physical activity every day. Outdoor play supports healthy digestion, improves metabolism, and positively influences the gut microbiome.

Prioritise good sleep. Maintain consistent bedtime routines, avoid digital screens for at least one hour before bedtime, and keep electronic devices out of the bedroom.

Encourage screen-free meals. Family meals without television or mobile phones improve mindful eating, reduce overeating, and strengthen healthy eating habits.

Establish healthy screen-time limits. The American Academy of Pediatrics recommends avoiding digital media (except video chatting) for children younger than 18-24 months, limiting high-quality screen time to one hour daily for children aged 2-5 years, and developing consistent family media plans for older children.

Be a role model. Children emulate adults. Parents who reduce unnecessary screen use and prioritise healthy lifestyles are more likely to raise children with balanced digital habits.

My six-year-old daughter occasionally complains of stomach pain and constipation. Could it be a sign of poor gut health?

— Reva Shikha, Mumbai

During childhood, the gut microbiome undergoes rapid maturation, making it highly susceptible to environmental influences, including poor diet, inadequate sleep, insufficient physical activity, stress, and increasingly, prolonged digital screen exposure.

Watch out for these symptoms of poor gut health: frequent constipation; recurrent abdominal pain; bloating and indigestion; poor appetite; weight gain; sleep disturbances; mood swings and irritability and reduced physical activity.

If you believe your daughter is experiencing these symptoms, undertake active measures to improve her lifestyle and eating habits and consult a pediatrician or specialist to improve her gut health.