Recognizing the Signs of a Healthy Gut for Improved Wellness
Regular bowel movements, feeling less bloated, and mental clarity are common signs of a healthy gut.
With a few lifestyle changes, you can effectively improve your digestive system's health.
Vital Info
A healthy gut includes:
- Reduced gas or bloating
- Regular bowel movements
- Efficient nutrient absorption from food intake
- Reduced inflammation levels in the body
- Robust immune system functionality
- Mood stability
- Healthy gut transit time
- Mental clarity
- Better energy levels
On the other hand, an unhealthy gut may exhibit symptoms such as:
- Frequent bloating
- Constipation or diarrhea
- Excessive gas
- Heartburn
- Sugar cravings
- Unexplained weight changes
Top Signs of a Healthy Gut
A variety of factors can impact gut health, including stress levels, diet, regular exercise, and your state of mind.
A healthy gut is more than just the absence of discomfort. A healthy gut is the foundation of your overall health and wellness.
1: Regular Bowel Movements
The first indicator that you are on track with your gut health is regular bowel movements. A consistent schedule means waste materials are being efficiently expelled, maintaining equilibrium in your digestive system.
Keeping track of how often you go to the bathroom is a good way to monitor the condition of your gut.
A study from PubMed indicated that a normal stool frequency ranges between three times per week and three times per day (1).
2: Better Energy Levels
The condition of your gut can be reflected in the amount of energy you have throughout the day.
If you can get through the day feeling energized without needing a nap or caffeine boost, this could be a sign of a healthy gut, optimal digestion, and efficient nutrient absorption.
When your gastrointestinal tract isn't functioning properly, your body may divert more stored energy to your intestines, leaving less energy for other bodily functions.
This could leave you tired, as your body has to work harder to make up for the inconsistencies.
Studies have shown that people with chronic fatigue syndrome (CFS) often experience irritable bowel syndrome (IBS) (2).
If you are experiencing excessive abdominal pain, food intolerances, and IBS symptoms, you may be dealing with an unhealthy digestive system.
3: Sleep Quality Improvement
When our gut microbiome is balanced, it promotes healthier sleep patterns while reducing instances of insomnia or other disturbances. The gut is often referred to as the second brain, and if you are sleeping well, your stomach will feel good too.
4: Reduced Bloating and Gas
Gas is a normal part of the digestive process and is completely natural. The release of gas helps prevent excessive buildup in the stomach.
According to the Cleveland Clinic, it is normal to pass gas 21 times per day, while a study on WebMD suggests that 20 times per day is considered normal (3) (4).
Excessive or painful gas, however, can be a sign of digestive issues.
If you feel bloated and uncomfortable, you may have excessive gas. Bloating causes the stomach to feel large, swollen, and distended.
Factors that can cause excessive gas and bloating include dietary choices, swallowing excessive amounts of air, bowel disease, or intestinal infections.
Speak to your doctor if you are experiencing excessive bloating.
5: Mood Stability and Mental Clarity
Mood swings and gut health might not seem related, but there is an intricate link between the brain and gastrointestinal tract.
An unhealthy digestive system can contribute to anxiety and stress. Likewise, stress can also negatively impact your gut (5).
If stable moods along with enhanced mental clarity have become part of your daily life, then it is a sign of good intestinal health.
6: Healthy Gut Transit Time
Gut transit time is the total amount of time it takes for food to move through the body to the end of your digestive tract.
Transit time is a useful metric to monitor, as it indicates how effectively your body can digest and absorb nutrients. Transit time can take 30 to 40 hours for the average healthy person, but it can also take up to 73 hours (6).
Doctors are able to run tests to measure your gut transit time. The test uses a capsule or small pill that contains radiopaque markers, which enable them to monitor movements through your digestive system.
Your doctor may want to run this test if you are frequently experiencing heartburn, abdominal pain, chronic constipation, IBS, or diarrhea (7).
Common Causes of Poor Gut Health
Gut health all starts with what you eat. Unhealthy dietary choices, particularly a high intake of processed foods, sugar, and a lack of vegetables, wreak havoc on your gut's equilibrium.
Lack of exercise: If you exercise regularly, your body benefits from higher amounts of healthy gut bacteria. Consistent, low-intensity exercise can positively influence and modify the gut microbiota and reduce inflammation within the intestines (8).
Stress: High levels of stress (or chronic stress) can lead to severe bacterial imbalances in the gut, which results in increased movement of food through the digestive system and can cause abdominal pain and diarrhea. Stress may also cause a leaky gut, which is a condition that allows large amounts of substances and bacteria to seep into circulation (9).
Food allergies: Having a sensitivity to certain foods or a food allergy causes a variety of stomach issues. Common symptoms include nausea, diarrhea, vomiting, and pain in the abdomen (10).
Smoking: Smoking can cause ulcers, Crohn's disease, various forms of cancer, and acid reflux. Therefore, smoking is considered a high-risk factor for gastrointestinal disorders (11).
Unbalanced diet: Eating too many foods high in saturated fat, trans fat, artificial sweeteners, and sugar negatively impacts gut health and also puts you at higher risk of digestive conditions. Focus on eating a well-balanced diet rich in nutrients, fiber, and vitamins.
Suggested reading: 11 easy and great-tasting smoothie recipes for kids.
Top Tips to Maintain a Healthy Gut
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Incorporating Fiber-Rich Foods
To enhance your gut health, the first crucial step involves integrating fiber-rich foods into your meals. Consuming an abundance of fruits and vegetables not only supplies essential nutrients but also assists digestion by aiding the beneficial bacteria in the gut. -
Cutting Down on Processed Foods
Incorporating whole foods while limiting processed ones plays a significant role in maintaining good gut health. Often laden with additives and sugars, processed foods could disrupt the balance of healthy bacteria in your digestive tract. -
Keeping Stress at Bay
Research indicates that stress might cause imbalances within our guts. Activities like yoga or meditation are excellent ways to reduce stress levels and, consequently, maintain a balanced digestive system (12). -
Regular Exercise Regimen
Regular exercise improves your defense activity and metabolic health. It is also a good way to clear your mind and reduce stress. It can also improve immune regulation. Remember, consistency is key. -
Get Enough Sleep
An often overlooked yet critical factor affecting our digestion is sleep quality and duration. Strive for 7–9 hours per night consistently for optimal results. -
Minimizing Exposure to Environmental Toxins
From household cleaning products to air pollution, environmental toxins can interfere with various bodily systems, including our gastrointestinal tract.
Further reading: Is Hyaluronic Acid Good for Oily Skin?
Role of Supplements in Supporting Gut Health
In addition to making healthier lifestyle choices, using daily supplements can help your body gain the essential nutrients it needs. Dietary supplements come in different forms, such as capsules, gummies, tablets, and powders.
There is a wealth of supplements and minerals on the market today, but not all of them are created equal.
Probiotics:
These are live bacteria that are beneficial for your gut.
Good gut bacteria help the body break down fiber, which aids in nutrient absorption and the production of short-chain fatty acids. Probiotics can also help defend the body against harmful bacteria.
Probiotics are naturally found in fermented foods such as yogurt, kimchi, kefir, sauerkraut, kombucha, and pickled vegetables.
Deep dive: Prebiotics vs. Probiotics.
Prebiotics:
These are non-digestible dietary fibers found in fiber-rich foods such as whole grains, legumes, and vegetables. Prebiotics serve as food for friendly bacteria (good bacteria).
Using prebiotics can help maintain the balance of good gut bacteria as well as promote their growth.
Prebiotic fiber can be found in garlic, lentils, onions, leeks, asparagus, chickpeas, and legumes.
Beta Glucan:
Beta glucan is a naturally occurring polysaccharide that can modulate (change) the immune system to be as strong as possible.
Glucans can be found in oats, grains, barley, shiitake mushrooms, reishi mushrooms, and seaweed.
Suggested reading: List of Prebiotic Foods
Unveiling the Mystery: What is Beta Glucan?
Glucan, a natural substance present in grains like oats and barley, has been appreciated for centuries due to its potential advantages for health. But what exactly is it? Let's break it down.
The Roots of Beta Glucan
This potent soluble fiber has been part of human diets for hundreds of years. Its origins trace back to various types of mushrooms, yeasts, and specific grains.
Across different cultures worldwide, glucans have long been recognized as beneficial components contributing significantly to overall well-being. Their historical use reflects their importance in promoting good health.
Benefits of Beta Glucan
Healthy Gut
Beta glucan is a prebiotic powerhouse that helps healthy gut bacteria thrive and balances the gut microbiome.
It may help with:*
- Maintaining regular bowel movements
- Bloating
- Gas
- Cramping
- Balancing the gut microbiome
Boosting Immunity
As all immune cells are activated by glucan, the immune system may become stronger and more effective at fighting off bad bacteria.*
This helps fortify your immunity by enhancing the crucial defensive cells within your body.
Conclusion
Regular bowel movements, better sleep quality, and increased energy levels are clear indicators that your gut health is in good shape.
Poor diet choices and stress can negatively impact gut health, but simple lifestyle changes—such as incorporating fiber-rich foods into your meals or finding ways to reduce stress—can significantly improve digestion and overall well-being.
Beta glucan, a natural supplement found in grains like oats and barley, could be the missing link to optimal immune function.
This powerful soluble fiber not only supports heart health but also aids digestion and boosts immunity.
(*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.)
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