Signs of Poor Gut Health

Understanding signs of poor gut health is essential to keep your bowels healthy. Here are the signs that could signal something is off with your digestive system:

• Changes in bowel habits: While normal bowel behavior can vary from one person to the next, any change in your normal patterns can signal something is off with your digestive system. Changes in bowel color, texture and frequency shouldn’t be ignored. Whether you typically have a bowel movement every day or every couple of days, it’s important to identify any changes in frequency.
• Upset stomach: If your gut microbiome is unbalanced, you may experience symptoms like upset stomach, bloating, gas, heartburn, constipation and diarrhea. This is because an unbalanced gut microbiome has a much harder time absorbing and eliminating waste.
• Weight changes: Experiencing unintentional weight loss or weight gain could signal something is off with your gut. If you haven’t changed your exercise or meal routine, changes in the gut microbiome may be the cause.
• Constipation: If you are dealing with symptoms including abdominal swelling and dry, hard stools, you are likely constipated. Chronic constipation is not only uncomfortable, but can also lead to more serious conditions such as hemorrhoids, anal fissures or rectal prolapse.
• Diarrhea: Diarrhea is another sign of an unbalanced gut microbiome. Harmful bacteria overgrowth or a deficiency in beneficial bacteria can increase inflammation and intestinal motility, leading to loose stools. This hinders the body’s ability to absorb nutrients during digestion and can increase risk of dehydration.

How to Improve Your Gut Health and Bowel Movements

There are several contributing factors that can influence your gut health and bowel movements. Here are eight areas to pay attention to:

1. Meal pattern: Meals made up of whole foods and plenty of fruits and vegetables will have a positive impact on your gut health. Eating a variety of foods supports a more diverse gut microbiome. Incorporating some fermented or pickled foods into your meals, such as kefir or kimchi, helps build a healthy digestive system because they are already fermented and have live active cultures to add to the microbiome.
2. Hydration: Hydration is essential for stool consistency. Drinking six to eight glasses of water each day will help keep the stool soft. It’s also important to balance your electrolytes because they help regulate fluid levels and muscle contractions, which can prevent constipation. Balanced levels of magnesium, potassium and sodium are vital for regular bowel movements, but moderation is key. A Registered Dietitian Nutritionist can help you balance your electrolyte levels with the proper nutrition.
3. Fiber: If you are struggling with digestive issues ranging from loose, watery stools to constipation, eating a high-fiber meal pattern can help relieve some of those symptoms and issues. Fiber-rich foods such as whole grains, fruits, vegetables and beans bulk up stool, making it easier to pass.
4. Probiotics and prebiotics: Probiotics are live, active cultures, while prebiotics serve as food for these microorganisms to ferment, helping them stay active and healthy. Both can be consumed in combination with each other, referred to as symbiotic, to help improve bacterial diversity in the gut. You can also take probiotics and prebiotics in the form of supplements.
5. Sugar and processed foods: Excessive intake of simple sugars and mechanically or chemically processed foods can change the diversity in your gut microbiome. Even artificially sweetened foods can damage bacterial diversity and balance.
6. Exercise: Staying active and exercising regularly can also help improve your gut health. Because your gastrointestinal tract is made up of muscle tissue, regular exercise can help promote a healthy digestive tract by increasing blood flow to those muscles. Exercising can help reduce bloating and constipation while stimulating regular daily bowel movements.
7. Sleep: Ensuring you get enough sleep each night can help improve gut function. Most adults need around 7-9 hours of sleep each night. Adequate sleep improves gut bacteria diversity, improving your digestive health and overall wellness.
8. Toilet habits: Make sure you’re following good toilet habits each time you go to the bathroom. Proper toileting techniques, like mimicking a squat position and relaxing the pelvic floor muscles, help ensure you empty your bowels completely with less strain. This also helps improve or eliminate hemorrhoids.
9. Professional support: It’s important to see a professional if you are experiencing symptoms like a change in bowel habits, weight loss or gain or bloody stool. While gastroenterologists can help with more severe gastrointestinal issues, visiting a Registered Dietitian who is qualified to work with other medical providers or a Pelvic Floor Physical Therapist can also help you improve your gut health and maintain good bowel habits.

Why Trust Doherty Nutrition?

If you’re looking for a way to improve your gut health and have normal bowel movements, Doherty Nutrition can support you each step of the way. As an evidence-based practice, we specialize in providing sustainable, lifelong nutritional remodeling based on scientific research. We take a collaborative approach to health care, ensuring you have all of the support you need to manage your gastrointestinal symptoms and issues. We partner with local doctors, treatment centers and counseling groups and will connect you with the right health care professionals depending on your specific concerns. Experience peace of mind knowing that we’ll do what it takes to get you started on a nutrition journey that supports your needs and goals. Our team of Registered Dietitian Nutritionists is highly trained and specializes in areas ranging from sports nutrition to pediatrics to medical nutrition therapy. All of our Dietitians are licensed, trained in intuitive eating philosophies and