How’s your gut health? A simple “gut check” is one of the most comprehensive and reliable ways to assess your overall well-being. Growing research shows the importance of the microbiome in a wide range of functions, from your immune system to your weight, to your mental health and more.
The microbiome consists of the trillions of microorganisms – bacteria, fungi, and other living microorganisms that exist in your gut. It’s a complex world with hundreds of different kinds of bacteria. The gut-brain axis is the two-way communication network between your brain and your gut that is facilitated by those microorganisms.
Maintaining the microbiome requires a delicate balance of bacteria. The “good” bacteria help digest food, absorbs nutrients, help produce vitamins and hormones, and protects against “bad” bacteria. A myriad of factors can impact this balance. High-fiber foods are beneficial – gut bacteria break down fiber to digest it, which stimulates the production of more bacteria. A varied, nutrient-rich diet is essential for a diverse biome, which isn’t typically possible if you eat a lot of processed food. Stress, alcohol, and many medications may also alter the microbiome’s composition.
5 Ways To Tell If Your Gut is Healthy
Scientists are only just beginning to learn about the complexity of the microbiome. A simple gut health check is very straightforward despite the numerous mysteries yet to be solved. Following are some things to look for.
1 – Transit time
The time it takes food to travel through your digestive system, called transit time, is one indicator of a healthy gut microbiome. Why does this matter? Slower digestion can lead to the formation of harmful bacteria. On the other hand, if food goes through your body too quickly, you may not absorb essential nutrients. Although everyone is slightly different, optimal transit time is from 12 to 24 hours, which, for most people, means one to two bowel movements a day. If you’re not sure how long it takes food to digest, try eating half a cup of raw beets; then check the color of your stool.
How to improve transit time:
- Foods high in fiber keep things moving through your intestinal tract, so add unprocessed fruits and vegetables and whole grains to your diet.
- Many people find that dairy and highly processed foods can slow down digestion.
- Movement leads to increased blood flow and stimulates peristalsis, the wavelike contractions that move food through the intestines. Many yoga poses can help with digestion, and twisting moves are particularly helpful.
- Some supplements that can speed up digestion include magnesium citrate and supplements with psyllium. That said, it’s critical to collaborate with a healthcare specialist to establish the appropriate usage and dosage. It’s possible to become dependent on dietary supplements and laxatives, which can ultimately harm your digestive system.
2 – Perfect poops
Although it’s not the most desirable topic, your stool can give you good insights into how healthy your intestines are. The Bristol Stool Scale provides an easy visual reference. Some key things to look for include:
- Texture: It should be smooth. Hard, lumpy poops often indicate constipation.
- Shape: Sausage-shaped is ideal. Overly liquid is typically a sign of diarrhea, and pellet shapes are a sign of constipation.
- Buoyancy: Sinks in the toilet. Poop that floats may contain undigested fat.
Any straining or severe pain during bowel movements, as well as any blood, should be investigated. Get to know your own body, and be alert to any changes.
3 – Gas after meals are not disruptive or painful
Some gas is inevitable after a meal, and some foods, like beans and raw veggies, trigger more gas than others. Excess gas, on the other hand, might suggest that something is wrong with your gut. While everyone has a different baseline, pay attention if you notice changes in your level of gassiness or if gas causes distress or pain.
Easing gassiness
Here are some tips that can reduce gassiness:
- Chew food slowly and thoroughly. The more you chew your food, the easier it is for your body to digest.
- Keep a food diary to identify triggers. Legumes and dairy products are the most common culprits.
- After a heavy meal, take a little stroll to stimulate peristalsis.
- Limit the consumption of carbonated drinks.
- Try probiotic supplements. Partnering with a healthcare professional is ideal when adding probiotics to your diet, as taking too many can actually cause gas.
4 – Good energy levels
Do you feel rested when you wake up? The result is a reliable indicator of your gut health. Your gut health is essential to your energy level and how you feel throughout the day. Energy comes from food as it’s digested, so keeping your gut healthy is key to maintaining a high energy level. If you can’t break down food properly, you won’t receive essential nutrients. However, the function of your stomach in combating tiredness goes further than this. Bacteria in the microbiome produce B vitamins, which are vital for energy. They also boost the immune system, which is crucial for optimal energy.
The gut-brain axis also influences your sleep. It’s a two-way communication channel in which your sleep and bacteria interact. Bacteria have an impact on your circadian rhythms as well.
Low energy can also be a sign of leaky gut syndrome, which happens when the lining of the gut becomes too permeable, which allows unhealthy gut bacteria and inflammatory substances to leak into the bloodstream. People with leaky gut syndrome are at high risk for issues like Crohn’s and Inflammatory Bowel Syndrome, conditions that lead to fatigue.
5 – Your memory, mood, and focus
Growing research indicates that gut bacteria affect our moods. Up to 90% of your body’s serotonin is produced in the gut, so it’s not surprising that altering the balance within the biome has notable effects on mood. Once again, this is a two-way street, as stress alters the gut composition, making you even more stressed because the gut’s production of hormones that impact your mood then shifts. It ultimately signifies the importance of recognizing and addressing gut issues early.
The neurochemicals in your gut also affect your ability to learn and retain new information. If you notice a change in your cognitive skills, it’s a good idea to consider the other signs of a healthy gut to see if there is a connection.
How did your gut check turn out? If any items on this gut health checklist raise concerns for you, don’t hesitate to reach out to Dr. PND. If you’ve never heard of naturopathic medicine, you may schedule a FREE Discovery phone consultation to learn more. During the consultation, you’ll have the opportunity to speak with our Gut Health expert, who will listen to your complaints and answer any questions you might have. After that, you’ll learn more about the gut health treatment options available to you.
