However, for that same reason, poor gut health can cause a wide range of symptoms, some of which don’t even involve the gut. It can be tricky to tell whether your gut health is thriving or floundering, or whether the seemingly random health complaints you’re having are actually related to the state of your gut. To make things even more confusing, these other mental and physical signs may not crop up at the same time as some of the more obvious digestive symptoms, making it difficult to link the two. So, what are some mental and bodily clues that your gut health needs some TLC? Read on for some surprising signs and symptoms of sub-par gut health, according to the experts. “If you’re feeling bloated or constipated, take a look at what you ate and drank for the past 48 hours,” Salazar recommends. The too-full feeling could certainly be caused by something you ate or not drinking enough water. However, if the constipation and bloating continue for more than seven days, Salazar recommends reaching out to your doctor to get some answers.
Eat more fiber from plants. A great place to start is what you’re eating and drinking. One important strategy for keeping your gut healthy is consuming plenty of fiber, which is a vital nutrient for regular and comfortable digestion and present in most plant-based foods. Examples of high-fiber foods include vegetables, fruits, legumes, and whole grains. Eat less processed, high-sugar, and greasy/fried food. While you’re at it, start to limit ultra-processed foods that are typically low in fiber (in fact, the healthy fiber is often stripped from the ingredients used during processing). Excessively greasy and fatty foods can also lead to inflammation and upset stomach, so it may be worth cutting back on these foods for the sake of your gut. Finally, starting to consume fewer added sugars, since sugar actually helps feed the “bad” strains of gut bacteria, causing it to thrive and outnumber the healthy and helpful gut bacteria we do need. Adopt some general healthy lifestyle habits. Other natural ways to support gut health include drinking plenty of fluids, staying active, and getting at least seven hours of sleep per night. Practicing stress relief is also crucial, as the gut and mind are constantly communicating via the gut-brain axis mentioned earlier. Physical activity can lend a hand in this area, and don’t forget about meditation, yoga, and spending time in nature to relax the body and mind, Salazar says.
If your digestive woes persist in the midst of gut-healthy habits, chat with your primary care doctor. Depending on your symptoms, they might refer you to a gastroenterologist, who can order stool or blood tests to determine what’s going on. Your doctor might also have you consult a registered dietitian for personalized nutrition guidance, if needed.
