By Introduction
Your body has a lot of different systems working together to keep you healthy, including the digestive and immune systems. Gut health is important for all these different systems and, therefore, for your overall well-being. The way your digestive system is functioning also affects your body’s energy levels, your immune system’s ability to fight illness, your level of stress, and your mood.
That’s why many people look for signs of an unhealthy gut in places other than the bathroom; digestive discomfort can be subtle at first but then become more obvious as time goes on.
Many people will often ignore the first signs of digestive distress. You may feel like you have a little gas after lunch because you ate something that didn’t agree with you. Or you may find that you are more tired than usual and just attribute it to a late night at work.
The key is that if you experience more than one or two of these symptoms over a time period, it may be time to pay attention to your gut. This guide will provide you with practical tips on how to identify the top ten signs of a problematic gut and what to do about them.
1. Frequent bloating or gas
You might feel bloating or gas (often referred to as “gassy”) if you’ve eaten too much food, however, if the sensation of being tight or bloated always happens to be after eating small amounts of food on a regular basis, that is usually one of the first signs of a problem with gut health. What most commonly causes this symptom is the gut microbiome being disrupted, food intolerances, irritable bowel syndrome (IBS), or some other form of digestive-related issue.
The pattern is what’s key here. If you have enough instances of experiencing these symptoms so that you are beginning to change what kinds of foods you consume, avoid going to meals with others, and generally feel uncomfortable throughout the day, then this could be something that you want to look into. This is particularly the case if you’re experiencing bloating with abdominal discomfort and a change in the pattern of how often you’re going to the bathroom.
2. Constipation that keeps coming back
Just because you aren’t having a bowel movement every single day does not mean that you are constipated. In addition to not having a bowel movement on a daily basis, there are other signs of constipation, such as having hard stools, straining during bowel movements, feeling that you didn’t fully empty your bowels after using the restroom, and, generally speaking, going to the bathroom less often than you do on a regular basis.
There are a number of reasons as to why someone may have one or more of these symptoms, including slow digestion, not consuming enough fiber in their diet, being dehydrated, or having an unbalanced gut environment.
Once constipation becomes normal, it’s a big indicator to take into account gut health. Your gut may be trying to tell you that your diet, routine, stress level, and/or balance of gut bacteria need assistance.
3. Diarrhea or loose stools that happen often
Frequent loose stools and diarrhea indicate a gut imbalance. If your stools are loose, urgent, or unpredictable, this can indicate that your digestive system is reacting negatively to something it is unable to digest. Possible problems may be caused by Irritable Bowel Syndrome (IBS), intestinal inflammation, intolerances to certain foods or infections.
Another sign that points to poor gut health is when loose stools and/or diarrhea persist over time. A bad day does not indicate ongoing gastrointestinal problems; however, if loose stools and/or diarrhea continue, your body may not be properly absorbing nutrients or experiencing irritation within the intestines.
4. Heartburn, indigestion, or feeling overly full
If you regularly experience heartburn, bloating or feeling overly full after meals, your digestive tract might not be functioning at its optimum level. According to the Mayo Clinic, bloating is a common digestive issue that can have many different underlying causes such as heartburn, bloating, flatulence, gastritis (an inflammation), and indigestion. The Cleveland Clinic links gut imbalances to various digestive issues.
Many people ignore these symptoms as they have become so prevalent, but if they occur consistently, they should not be just viewed as “how your stomach is.”
5. Frequent Tiredness
Your gut health can play a big role in how tired you feel. Fatigue that does not have an obvious cause may relate to your gut’s ability to communicate with your immune system, nervous system and hormone system. Therefore if your gut is unbalanced, you may experience low energy, feel confused and/or exhausted. As stated on the Better Health Victoria website, fatigue is one of the signs of unbalanced gut health.
If you get enough sleep but still feel fatigued, your nutrition, inflammation level, or body balance may be altered by your gut. You may really want to investigate this further if your fatigue is accompanied by bloating, changes in your bowel habits or lack of appetite.
6. Poor Sleep
Unhealthy gut health and poor sleep can both negatively impact each other. When your body does not digest food effectively, many individuals report having multiple restless nights, trouble going to sleep, and/or not waking up rested. As stated by Better Health Victoria, poor sleep is a common symptom of an unbalanced gut.
Poor sleep can be one of the more subtle signs of an unhealthy gut. Most individuals attribute their poor sleep to stress, screens and a busy lifestyle. Although these factors influence sleep, if you continue to experience poor sleep in addition to uncomfortable digestion, it is promising that your gut is contributing to your problems.
7. You have more frequent mood swings
There is scientific evidence that proves, without question, that our bodies are connected to our minds through what we eat and where we get our energy from to create joy and happiness in our lives. Multiple sources continue research into how the food we consume supports our overall health, as well as one’s emotional/mental state.
In a nutshell, a healthy digestive system promotes an improved quality of life through positive emotional/mental states regardless of what that person’s level of physical fitness may be. For example, if someone is experiencing anxiety and depressed mood while also having digestive issues, it would be crucial to evaluate these issues as a whole, rather than just as individual problems.
8. You have sudden weight changes
If there have been significant weight fluctuations without any obvious cause (gain/loss), it may point towards larger problems in your digestive system. When the digestion system is not operating properly, nutrient absorption could be negatively impacted as well as metabolism.
There are important connections between our digestive systems and other areas of wellness such as healthy weight management. If you are experiencing fluctuations in your body weight, you should also look at any associated bowel movement, appetite or other symptoms to determine if these changes merit further medical attention.
9. An Increase In Food Intolerance
If you’ve noticed that foods that used to be fine for you may now cause discomfort in some way (cramps, gas or an urgent need to go to the bathroom), your gut may be getting more reactive than it used to be. This can happen with food intolerances and/or with other digestion problems such as IBS. The most important thing to look for is not just the discomfort itself, but whether your gut has become less predictable than before in terms of how you react to food.
This has been referred to by some as the “leak gut” phenomenon; however, a more useful way to view these symptoms is to recognize that your digestive system is currently reacting and it is worth figuring out what is causing it. Maintaining a food diary can assist you in identifying these patterns before making any assumptions.
10. More Frequent Minor Illnesses And A Sense Of “Unwellness”
Another sign of gut health is that you get sick more often or feel sick for no apparent reason. The gut plays a large role in how the immune system works and some of the symptoms associated with poor gut health (i.e. frequent colds) are also associated with poor overall health. Cleveland Clinic adds that you should pay attention to your gut health if you are experiencing frequent mild illness and/or your immune system does not appear to be recovering well.
This does not mean that the gut is the only contributing factor; other factors include sleep, stress, exposure and nutrition; however, if you get a cold repeatedly, take a long time to recover and/or experience gastrointestinal symptoms, your gut is likely to be an important area for additional attention.
Natural Ways to Enhance Your Guts Health
Fortunately, it’s easy to naturally enhance the overall health of your gut by making gradual changes rather than making major changes. The Cleveland Clinic identifies four key habits to promote gut health: eating a high-fibre diet, being active regularly, getting enough sleep, and lowering your stress level. According to the NHS, fibre helps support digestion and prevents constipation.
For instance, here is an example of how to start promoting good gut health naturally:
- Eat more plant-based foods like whole grains, oats, beans, fruits and vegetables (preferably the colour of your skin tone)
- When appropriately consumed, fermented foods such as yogurt, kefir, kimchi and sauerkraut can support gut health
- Drink lots of water, particularly while increasing your fibre intake
- Participate in moderate to vigorous physical activity throughout the day (a daily walk is a great way to increase exercise levels)
- When you eat, take your time to chew thoroughly before swallowing your meal (one or two meals a day)
- When possible reduce your intake of processed foods
Consistency is the most important factor when promoting gut health. A consistent gut-friendly routine for most days of the week usually is a better strategy than trying to eat “clean” (i.e. whole foods) for a few weeks or so. This is especially true for readers looking for realistic ways to enhance their digestive comfort every day.
When to Consult a Health Care Professional
Mild Gut Trouble
Everyone experiences mild gut discomfort from time to time. However, if you have diarrhea that doesn’t go away, significant weight loss (without trying), continuing abdominal pain for more than various days, bleeding from the anus or rectum, or if you have anything else that’s very concerning, seek medical assistance as soon as you can. The Mayo Clinic states to seek evaluation sooner rather than later if you have symptoms such as continuing diarrhea and/or continuing abdominal pain.
A health care professional can separate the causes of minor gut irritation (such as diet) from the causes of more serious problems (such as Irritable Bowel Syndrome, food intolerances, celiac disease, bacterial infection, or inflammatory bowel disease). The sooner you are able to identify the true source of your gut issue, the quicker that you can address that issue and avoid guessing on your own.
Conclusion
As long as you experience no significant changes in your gut, your signs of an unhealthy gut are going to look like the following; bloating, constipation, diarrhea, feelings of fatigue, changes in mood, sleep disturbances, food intolerances, and unexplained weight gain or loss.
Although any one of these may mean nothing to you, if you see multiple symptoms persist over time, it may indicate a true symptom of an excessive sick or disordered gut.
If you identify with any of these untreated symptoms from your digestive system, there a number of things that you can do to address your symptoms: more fiber-rich foods; increasing your fluid intake; regularly moving your body; decreasing your stress level as much as possible; and set aside time to evaluate if your symptoms improve over time. If signs persist or you begin to see “red flags,” consult with a medical professional. It’s the best way to maintain healthy digestion long-term.