Often called your "second brain," your gut is home to trillions of bacteria, fungi, and other microbes that make up your gut microbiome.1 These tiny organisms influence everything from digestion and immunity to mood and weight management. When your microbiome is balanced and diverse, it works like a well-oiled machine. When it's not, it can lead to digestive issues, weight gain, inflammation, and other chronic conditions.1
There are gut health tests you can take, most of them are faecal based. There are also a few telltale signs that suggest your gut is functioning well.
Comfortable digestion and regularity
Healthy gut function usually means your bowel movements are regular, easy to pass, and look like smooth, soft sausages. While occasional variations are normal, consistently hard, painful, or very loose stools could be a sign your gut needs some attention.²
Minimal bloating
Passing wind 10 to 20 times a day is considered normal, but if you’re often feeling bloated, gassy, or uncomfortable after meals, it might indicate an imbalance in your gut bacteria.³ A healthy gut allows you to eat without discomfort most of the time.
No pain during bathroom trips
Being able to go to the toilet without pain or strain is another good indicator that things are running smoothly.² If you're finding it difficult or painful to go regularly, it's worth paying closer attention to your gut health. If pain persists speak to your healthcare provider immediately.
Many fads claim to "fix" your gut, such as juice cleanses and detox teas, but they rarely provide lasting solutions for gut health. Your gut is like a second brain, interacting with everything you consume.
Pay attention to how different foods affect you - some may cause discomfort, while others may be energising. Improving gut health involves recognising these patterns, using what works, and discarding what doesn't. With the right knowledge, you can make lasting, supportive changes for your body.
Here are some practical tips to help you improve your gut microbiome:
Understand your gut microbiome
It's linked to various functions, such as boosting your immune system, supporting mental health, aiding in weight management, and enhancing general health.¹
Diversify your diet
A varied diet supports a thriving microbiome. Incorporate a wide range of whole plant foods to boost gut diversity, reduce inflammation, and enhance digestion.¹
Consider prebiotics and probiotics
Work towards fostering a balanced microbiome through a combination of probiotics (live bacteria) and prebiotics (fiber that feeds them). While research on the effects of prebiotics and probiotics is ongoing, identify foods and supplements that may support this balance.¹
Cut back on processed foods
Reduce your intake of ultra-processed foods, which can harm your gut and contribute to long-term health problems. Opt for simple substitutes and smart shopping strategies that maintain flavour without compromising health.¹
Focus on fibre
Feed the beneficial bacteria in your gut with adequate fiber intake. Many people fall short of the recommended amount, so follow a gradual, week-by-week plan to increase your fibre consumption and improve digestion.¹
Monitor your health
While there isn't a gold-standard test for gut health, there are various checks available which can offer insights into the effectiveness of your gut health practices.
Ochoa-Repáraz J, Kasper LH. The second brain: Is the gut Microbiota a link between obesity and central nervous system disorders? Curr Obes Rep. 2016;5(1):51–64.
Walter SA, Kjellström L, Nyhlin H, Talley NJ, Agréus L. Assessment of normal bowel habits in the general adult population: the Popcol study. Scandinavian journal of gastroenterology. 2010;45(5): 556–566.
Iovino, P., Bucci, C., Tremolaterra, F., Santonicola, A., & Chiarioni, G. (2014). Bloating and functional gastro-intestinal disorders: where are we and where are we going?. World journal of gastroenterology, 20(39), 14407–14419. https://doi.org/10.3748/wjg.v20.i39.14407
