8 Signs You Need to Improve Your Gut Health
People often say, “you are what you eat” but the truth is “you are what you absorb.” Meaning, you can have the healthiest diet of properly prepared, nutrient-dense foods but you must also be able to adequately break down the nutrients you’re consuming. Here’s the good news: with a few small lifestyle adjustments, many people can experience a huge shift in the health of their gut.
I know firsthand what it’s like to deal with digestive issues. I remember a time where I could barely eat anything without encountering bloating or cramping within an hour or two after I ate. Some of the reasons for why I experienced gut issues:
I ate on the run.
I chewed quickly (basically swallowed my food whole).
I was chronically stressed. Worst than that, I didn't know it.
I went with the flow of our culture. As in, I never stopped moving. I ran myself into the ground. I didn’t allow my body to slow down and actually enjoy the food I was consuming. While there was a deeper root cause to my digestive dysfunctions, slowing down when I ate, sitting and taking deep breaths, and chewing my food thoroughly helped set the tone for proper digestive and absorption of the nutrients. These simple steps were incredibly eye-opening for me and easy to implement!
So how do you know if you’re properly absorbing these nutrients or if your gut is in an unhealthy state? Disclaimer- I am going to mention poop a good bit in this post. Mmk, pumpkin? Here we go.
Signs of digestive imbalance
1. Belching, gas or bloating after eating a meal
2. Heartburn or acid reflux
3. Undigested food in your poop
4. Poop that isn’t well-formed
5. Poop that is hard or difficult to pass
6. Bad breath
7. Strong body odor
8. Feeling better when you don’t eat
I'd like to quote Joel Salatin here- "Folks, this ain't normal."
The root cause of each of these varies a bit, however, each symptom you may be experiencing is a telltale sign that you have digestive dysfunction, aka, an unhealthy gut.
The most common cause of the majority of these issues is low stomach acid, also known as hypochlorhydria. H. Pylori is more of an extreme case of low stomach acid. Stomach acid is a vitally important digestive juice that can be easily affected by unhealthy lifestyle practices such as antacid drug use, excess sugar, highly processed foods, chronic overeating, constant snacking between meals, excess alcohol consumption, or nutrient deficiencies, just to name a few.
Moving on to better news! There are many things you can do in terms of lifestyle changes to help support your digestive system. Digestion is a north to south process. Meaning, digestion starts in your brain with the sight and smell of food and ends with the elimination of that food in the form of feces (poop). When it comes to rehabilitating an unhealthy gut, it’s very important to start from a southernmost point. By following these steps in the order they’re presented will ensure that each part of the digestive system is working optimally and the organs and systems to follow can rely on the health of the organs before it.
Rest to digest
The most important step you can take to improve digestion is to ensure you are in a relaxed state before you eat. Step away from the phone, TV, and any other electronics or distractions. I struggle with this because I often eat while I work on my computer. Sit down, take a deep breath, and enjoy your food. By entering into this “rest and digest” mode of your body (called your parasympathetic state) you’re allowing your brain to activate the salivary glands and produce saliva, which begins the digestion process!
Chew your food
Aim to chew 20-30 times per bite, or until your food is in a liquid state. Many people find it helpful to put their fork down in between bites to avoid eating too quickly. As you eat, savor the taste, smell, texture, and colors of your food. Remember, your mouth is the physical gateway to the digestive system. The mechanical and chemical breakdown of food takes place here, so when we skip this step it enormously affects the rest of the digestive process. Chewing ineffectively or too quickly allows large particles of food to enter your stomach and intestines, potentially causing digestive dysfunction. Chewing your food thoroughly allows you to absorb more nutrients from your food, helps you maintain a healthy weight, allows for easier digestion, and leads to fewer digestive issues like gas and bloating.
Increase stomach acid
Hydrochloric acid promotes digestion and the absorption of many vital nutrients. Unfortunately, with the prevalence of the Standard American Diet and poorly managed stress, this critical digestive component is often negatively affected. Incorporating digestive bitters, raw apple cider vinegar, or even lemon in warm water before a meal will help prepare the digestive tract for digestion and encourage the production of digestive juices and enzymes. Additionally, following the two steps before this will set the stage for the production of stomach acid.
Whether you’re experiencing one, two, or all eight of the symptoms listed above, following these steps in order will provide the ultimate foundation for a healthy gut and optimal functioning digestive system.
If you want a deeper dive into your digestive issues, let me know! It is common to have some sort of digestive dysfunction. Most of my clients deal with digestive dysfunction due to the poor quality of food they consume and lack of stress management.
As a reminder, this article is not intended to diagnose, treat, or cure disease, and is for educational and informational purposes only. As always, before beginning any nutrition program or lifestyle adjustments, consult with your doctor or licensed healthcare provider.
Sources
1. “Upper Gastrointestinal System.” Signs and Symptoms Analysis from a Functional Perspective- 2nd Edition, by Dicken Weatherby, Weatherby & Associates, L, 2004, p. 139.