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Numerous factors can impact the health of your gut, from Stress and diet to gastrointestinal conditions and allergies. To ensure that your digestive system is working optimally, it’s essential to know the symptoms of a healthy stomach and understand what you should do if you observe any changes.
Every person (and every person!) is different, and it’s best to schedule an appointment with your healthcare practitioner if you need to figure out the normality of your body. There are, however, some common indicators to observe that may be a sign that your body is functioning just as it is supposed to.
Find out the six indicators of a healthy digestive system, or click the infographic below to learn about 12 drinks that are seasonal to help digestion.
Table of Contents
Common Signs of a Healthy Gut
Awareness of the indicators of a healthy stomach is just as crucial as knowing the signs of a sluggish one. If you’re wondering if your digestive tract is functioning at its peak, Look for these indications of a healthy stomach:
Regular, easy stool movements
Consistent energy
Gas in normal amounts and the bloating
Healthy bowel transit time
Mental clarity
Reactions to food that are healthy and healthy for Stress
Regular and Pain-free Bowel Movements
Monitoring the frequency of your bowel movements is an effective method of keeping track of the health of your gut. Though every person’s body is unique, most healthcare professionals believe that an average of three times a day up to three times a week may be considered healthy. But what is normal for you may not be the same for others. If you observe bowel movement frequency changes that last longer than a few days, it is best to speak with your doctor.
Color, shape, and the consistency of your stool movements are also crucial indicators to look for. Healthy bowel movements should be soft, solid, and easy to move. You may suffer from constipation or diarrhea if your poop is difficult, too soft, or difficult to pass.
Consistent Energy
You can get all day without taking an afternoon nap or a cup of coffee to boost your energy levels. In that case, it’s a positive indicator that your body’s getting the proper nutrients and properly absorbing them. The process of digesting food takes an enormous amount of energy. If your digestive tract is not working well, your body could store more energy in your stomach and intestines than other internal systems. This could cause you to feel exhausted as your body attempts to make up for the incongruity.
Studies have shown that there may be an association between chronic fatigue syndrome (CFS) and IBS. Patients suffering from CFS will have a higher risk of having an IBS diagnosis and experiencing digestive problems. If you are experiencing fatigue with the symptoms of IBS, this could be related to the digestive system.
Normal Amount of Gas and Bloating
Gas passing during the day is normal and usually doesn’t pose an issue to be concerned about. Gas is a normal component of digestion, and its release prevents it from accumulating in the stomach or intestines. Many healthy people pass gas occasionally, up to 21 times daily.
In the end, if stuck, gas can cause stomach pain, discomfort, and bloating. This is a typical issue when you consume excessive amounts of gas-producing food, such as beans or lactose, as well as starch and starch at the same time. But intestinal infections, digestive issues, and some medicines can also trigger excess gas. You should consult your doctor in case you are experiencing frequent symptoms.
Healthy Bowel Transit Time
Bowel transit times refer to the length of time that it takes food items to travel from the mouth to digestion. For a healthy individual, it typically takes between 30 and 40 hours. However, it could take as long as 72 hours. While it isn’t possible to test this at home, regular bodily movements indicate that food is moving throughout your body regularly.
If your doctor suspects you are suffering from impaired bowel functioning, they could conduct a radiopaque marker test to determine the time needed for bowel movement. A doctor will ask you to take capsules or beads containing radiopaque markers to perform this test. Then, they track the movement of markers through your digestive tract through time with the X-ray device. If they remain in place for five days or more, you have likely decreased bowel function.
Mental Clarity
Gut health is closely linked to your ability to focus and remain mentally alert. If you are experiencing often experiencing mental fog or find it difficult to focus your mind, your gut health may be the cause. Celiac disorder and other digestive issues could hinder the absorption of nutrients and make it more difficult for the body to gain sufficient energy. Poor digestion can also hinder sleeping, which makes it more difficult to be alert during the day.
Healthy Reactions to Stress
How your digestion responds to Stress could reveal something about the health of your gut. Stress and depression over time can affect the microbiota balance within digestion, cause inflammation, and affect the body’s metabolism reaction to foods. If you have digestive problems following stressful events, Stress and anxiety may affect your gut health.
No Adverse Reactions to Food
Anyone can be in the trap of food that has been spoiled. If you experience abdominal discomfort, excessive bloating, diarrhea, or nausea after eating certain food items, it may indicate food sensitivities, allergies, or different digestive issues.
What Causes Poor Gut Health?
Digestive problems can be caused by various causes, ranging from food allergies or sensitivities to an unbalanced diet. When you experience abdominal discomfort, constipation, or other digestive symptoms, they could be related to the following:
Sensitivity or allergy to food Food sensitivities and allergies may cause digestive problems in various ways. The symptoms may vary based on the condition and severity; however, the most common symptoms are abdominal pain, diarrhea nausea and vomiting.
Celiac illness: Celiac disease is an auto-immune disease that can cause damage to small intestinal tracts whenever the person eats gluten. It can affect the body’s capacity to absorb nutrients and cause symptoms such as chronic constipation, fatigue, diarrhea, gas, abdominal pain, and bloating.
A diet that is not balanced: Your gut requires a wide range of nutrients to thrive. A diet that is too full of foods or beverages high in sugar, artificial sweeteners, synthetic sweeteners, trans and saturated fats, and animal protein can cause digestive health issues and increase the likelihood of developing digestive issues.
Chronic Stress over time: excessive stress levels can alter the microbiota composition of the intestines and cause an imbalance of bacteria. Stress may also cause an increase in the motility of the gut (the flow of food through the body) and cause episodes of diarrhea or abdominal pain.
Smoking cigarettes: Smokers are more likely to suffer from Peptic ulcers and acid reflux. Smoking cigarettes can make the conditions more difficult to treat and increase the likelihood of developing Crohn’s disease or cancers of the digestive organs.
Medicines: Certain medicines could disrupt the balance of bacteria in the gut, triggering various digestive issues. Suppose you have digestive problems following the introduction of a new medication and are concerned about the symptoms with your physician.
How To Improve Your Gut Health
If you suffer from a digestive disorder such as IBS or have occasional episodes of constipation, gas, or bloating, paying attention to your gut health will help improve your overall well-being. Although a doctor will give you the best guidance, these tips can assist you in getting the digestive system back in order.
Eat a Balanced Diet
Consuming the right food choices can be a big help in improving the health of your gut. Avoiding foods that contain trans-fat sugar, salt, and trans-fat can support healthy gut bacteria and lower the chance of developing certain digestive disorders. If you suffer from a sensitization or allergy, you should avoid certain foods and beverages that can trigger your symptoms.
If your diet includes many processed or fried foods, you can try substituting them with foods rich in probiotics and fiber. Fiber is a great source of constipation relief. It can increase the time it takes for bowel movements, as probiotics help maintain healthy bacteria balance in your digestive tract.
If the current food regimen isn’t working for you, consider gradually incorporating these foods that are a good choice for digestion:
Pasta and bread made from whole-grain
Legumes
Leafy greens
Oats and barley
Lean meats such as chicken, fish, or turkey
Bananas
Avocados
Yogurt, along with other probiotic-rich food items
However, discussing with your doctor before making any major lifestyle changes is important. They will help you determine food items to avoid and provide individual recommendations based on your medical health history.
Keep a Food Journal
If you think you could be suffering from an allergy to food or want to ensure you’re getting the nutrition you need every day, writing down your food diary is an excellent method of keeping track of your food intake and pinpointing food items that cause digestive problems. For a start with a food journal, take your notebook and record what you eat at each meal, the principal ingredients, how it affects your mood and any physical signs you experience immediately after. You can print our daily food diary and download an eating tracker application to organize your thoughts.
Exercise Regularly
Incorporating a regular exercise routine is an excellent method to support digestive health. Exercise can strengthen the abdominal wall and diaphragm and improve blood flow to muscles in digestion. Since the colon reacts to movement, it may aid in easing constipation and getting the bowels moving on time.
Certain exercises may make it more likely to experience digestive issues for certain people. If you have a history of frequent diarrhea or other digestive issues, talk with your doctor before beginning your new exercise routine.
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