Before Holi Begins: What Gujiya, Bhaang, And Sugar Really Do to Your Gut

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Festivals in India almost always revolve around food. Plates of gujiya, fried savouries, sweets passed around with insistence, and sometimes a glass of bhaang; it's part of the cultural rhythm. But while we're busy celebrating, laughing, and indulging, our gut is working overtime behind the scenes.

According to Dr Arpit Bansal, Cancer Surgeon and Gut and Longevity Specialist, celebrations may be driven by emotion, but the microbiome responds to physiology. So what actually happens inside your body when you indulge in festive favourites? Let's decode it.

1. Gujiya & Refined Sugar: The Microbial Sugar Rush

Traditional gujiya is made with refined flour, deep-fried fats, and sugar, a combination that causes a rapid spike in blood glucose. Insulin rises to regulate it, but there's more happening beneath the surface.

"Excess sugar feeds opportunistic gut bacteria and yeast. Over time, repeated spikes can reduce microbial diversity, and diversity is essential for a resilient gut. High sugar intake can also increase intestinal permeability, sometimes referred to as "leaky gut," where inflammatory molecules pass more easily into circulation," explained Dr Bansal.

The outcome may show up as bloating, fatigue, sugar crashes, or that heavy feeling that lingers longer than expected.

2. Deep-Fried Foods: The Inflammatory Spark

Fried festive foods contain oxidised fats and advanced glycation end products (AGEs). These compounds increase oxidative stress in the gut lining.

"Your gut lining naturally renews itself every three to five days. However, inflammation slows this healing process. When repair slows down, symptoms can follow: bloating, acidity, sluggish digestion," said Dr Bansal.

"As I explain to my patients , the gut is not just for digestion; it is 70% of your immune system and deeply connected to your longevity trajectory," he added.

3. Bhaang: The Brain-Gut Cross-Talk

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Bhaang, derived from cannabis leaves, interacts with cannabinoid receptors present not only in the brain but also in the gut. "While small quantities may produce relaxation, it can alter gut motility and sometimes slow digestion. Combined with heavy meals and sweets, this may worsen bloating or constipation in sensitive individuals," said Dr Bansal.

What Should You Do?

Dr Arpit Bansal recommends a simple festive strategy :

• Eat protein before sweets to blunt glucose spikes.
• Stay hydrated; water supports mucosal integrity.
• Include natural probiotics like curd or fermented foods afterward.
• Take a 20-30 minute walk after heavy meals.
• Return to high-fibre, plant-diverse meals the next day to restore microbial balance.

Bottomline

Dr Bansal concluded, "Festivals are meant to be enjoyed, not feared. Your gut is adaptive. Respect it, support it, and it will forgive occasional indulgence. Celebrate colours outside but protect the ecosystem within because longevity begins in the gut."