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Everyone is talking about gut health right now, but when it comes to separating fact from fiction, it can get a little confusing. What are the everyday signs you need to worry about your gut, and should we all be taking daily supplements? To find out more, we sat down with registered dietitian and gut health nutritionist, Amanda Sauceda.
It turns out, things are much simpler than the internet makes out, and how often you visit the toilet, and what your bowel movements look like, might tell you far more than you expected. Read on to find out more.
Amanda Sauceda is a Gut Health Nutritionist, Registered Dietitian and Nutrition Lecturer at California State University, Long Beach. She is the owner of The Mindful Gut, which helps people improve their gut health using mindfulness.
What does how often, or how long you sit on the toilet tell you about your gut health?
"Your poop is one of the best indicators of your gut health because it can give insight into how your body is digesting its food. A bowel movement is the final phase of digestion, and how often you’re going along with what it looks like can give us insight into our gut.
"Think of your bathroom trip like taking out the trash; it’s something you want to be doing pretty regularly. Ideally, you’ll want to poop at least once a day, but not having a bowel movement for 3 days can be a red flag.
"Although even if you’re pooping every day, but your poop looks very dry, looks like small rocks or pebbles, and/or you’re spending a long time trying to push it out, that can also be constipation.
"The biggest reason most people are constipated is that there’s a lack of fiber in their diet. A majority of people aren’t meeting the daily fiber requirements, and that can decrease gut motility and contribute to uncomfortable bathroom trips."
What are the everyday signs your gut health isn't great?
"Bloating can be a sign that your gut health may need some work. Not having regular bowel movements can indicate you’re constipated and make you feel bloated. This usually resolves after you’ve had a bowel movement. If you’re feeling bloated immediately after meals and/or it’s painful and persistent, that would be another sign to speak to your doctor.
"Cravings may also be a clue your gut health isn’t so great. Part of your gut’s job is to digest your food, and if your diet isn’t balanced, that could leave you craving sweets and/or feeling low energy. When you’re craving something sweet, your body is looking for quick energy. To help with that, eat foods that take longer to digest. By focusing on protein, fat, and fiber, it will support your gut and energy levels."
What is the easiest way to improve your gut health?
"Looking at your plate can be a helpful gut health indicator and one of the easiest ways to improve your gut. You want your meals to have lots of different colors and a variety of plants. Different-colored foods mean you’ll be getting a variety of nutrients. Having a variety of plants can be supportive of a more diverse gut microbiome.
"Food isn’t the only way to improve your gut. There is a strong mind-gut connection, and how you feel emotionally can impact your gut. Sometimes we think indigestion may be a result of what we’re eating, but sometimes it’s because of how we’re feeling. Finding healthy ways to handle stress (because that will always be part of life) will be good for your gut."
Should we all be consuming supplements to support gut health?
"No, not everyone needs to be taking supplements to support their gut. Don’t feel pressured to have to take a bunch of supplements every day. The best way to support your gut is getting in your fiber, moving your body, as well as working on stress."
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