What does a healthy gut look like?

When I’m looking for signs of a healthy gut, I will start at the digestive system and the number 1 indication is bowel function. You want to aim for at least 1 healthy bowel motion a day, with a brown smooth sausage consistency.

Now keep in mind: everyone is different. If you’re going between 3 times a day and 3 times a week, you have been doing that all your life, and there’s no straining, smells or mushy stool then that may be ok.

Is there mucus or undigested food in the stool? We don’t want that. That can indicate inflammation and/or not enough gut enzymes to break down your food.

Then I’m going to look for other digestive signs such as bloating especially after meals, heartburn/reflux, excessive gas or belching and gut pain or cramping, all may indicate that something’s not right in the gut.

Other common gut signs include:

• Dark circles under the eyes - this can indicate food allergies or nutrient deficiencies from not breaking down and absorbing nutrients

• Poor sleep

• Blotchy skin - the skin as an elimination organ that will take over from the gut if it’s not doing its job properly

• Poor concentration

• A white coating on the tongue

• Food allergies/intolerances

• Sinusitis

• Anxiety

• Depression

• Mood swings

• Irritability

• Eczema

• Rashes and hives

• Rosacea

If there are any of these indications, I will suspect that some gut support is required.

Diet

What we are eating will affect our gut health – we need a healthy fresh unprocessed diet to help feed our gut bacteria. Processed foods, sugar and bad fats can actually kill off our good bacteria.

Alcohol and caffeine can also directly stimulate the gut, killing off good bacteria and increasing acidity.

How you eat is just as important as what you eat. Are you relaxed, taking your time and chewing properly? Or do you tend to eat on the run, rush through your meals or snack mindlessly?

Medication use

How many courses of antibiotics have you had over a lifetime?

Just 1 course of antibiotics can take up to 2 years to replenish the good bacteria killed off. PPI use or antacid medication can decrease gut acidity, which we need to break down our food.

The oral contraceptive pill (the Pill) depletes nutrients such as B12, folate and zinc that are needed for healthy gut functioning.

If you are taking any type of medication regularly, you need to be aware of the effect on the gut, and take steps accordingly.

Stress

If you’re under a lot of stress, or even just low-grade constant stress, your gut will feel the impact. There is a direct link between your gut and brain. If your brain and nervous system are working overtime, your gut will be impaired.

Remember that mental stress is only one type that we experience. There are also physical stressors such as medication, alcohol, smoking, pollution, illness, infections, injuries and chronic conditions. Your body counts these towards your overall stress load!

Did you know?

Gut health has a massive role to play in thyroid issues. You can learn more about the link between the two here.