Around 100 trillion microbes reside in your gut. Cleveland Clinic nutrition experts reveal the indicators for good gut health and what keeps these tiny organisms thriving.
8 Signs You Have a Healthy Gut, According to a Gastroenterologist
Updated Sep. 14, 2024
If you’re among the 60 to 70 million Americans dealing with a digestive disease, or maybe you’ve just been struggling with some occasional discomfort—like bloating, gas, irregular bowel habits or heartburn—you’ve likely heard plenty about the importance of gut health. But what does a healthy gut really mean for your body?
“The gut is one of the most important organs in the human body. It is intimately linked with nearly every other organ and also houses about 70 to 80% of our immune system,” explains David Gardinier, RD, LD, a clinical registered dietitian with the Cleveland Clinic Center for Human Nutrition. He points out that our gut is a major way we interact with the world through what we eat and drink, so being mindful of our diet is essential.
Christine Lee, MD, a board-certified gastroenterologist with the Cleveland Clinic, agrees. “What you eat affects your gut and overall health,” she says. “If you put substandard food in, that balance is disrupted, and your body will not treat you well.”
The connection between diet, gut health, and broader health issues is well-supported by research. Gardinier points out that a diet rich in red meat has long been linked to cardiovascular disease. Researchers now understand that this connection might be influenced by how our gut bacteria transform choline into a substance called TMAO. Similarly, diets high in animal protein and low in fiber are risk factors for inflammatory bowel disease. Recent findings suggest that this risk is linked to dietary patterns that encourage gut bacteria to adopt a more pro-inflammatory composition.
As scientists continue to uncover how the gut microbiome influences our risk for chronic diseases, we’re gaining the tools we need to tailor strategies that can adjust our microbiome and lessen these risks. Another effective approach is simply paying attention to our body’s cues—watching for physical signs that suggest our digestive system is functioning well.
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What are the characteristics of a healthy gut?
A healthy gut is really all about balance, says Gardinier. It efficiently breaks down and absorbs nutrients, hosts a beneficial mix of microbe and maintains low levels of inflammation.
And what if your gut isn’t up to par? Symptoms of a weak gut include:
- Undigested food in your stool
- Diarrhea or constipation
- Bloating
- Abdominal pain
- Nausea and vomiting
- Heartburn
- Skin rashes
- Fatigue
Despite eating normally, you could still face micronutrient deficiencies and malnutrition—a clear signal that your gut isn’t absorbing nutrients as it should.
“It’s important to stay attuned to these symptoms, particularly when they seem to follow meals closely,” Dr. Lee explains. “These are all indicators that you might want to look at dietary changes to help your gut.”
Ahead, discover the signs of a healthy gut, according to digestive health experts.
Signs you have a healthy gut
1. Regular bowel habits
Gardinier stresses the importance of consistency in your bathroom routine. He notes, “One to two easy-to-pass formed bowel movements daily indicate that food is digesting properly.”
Maintaining regular bowel movements might even help protect you from Alzheimer’s disease.
2. Easy-to-pass stool
Did you know that about 25-50% of stool is actually made up of bacteria? According to Gardinier, a well-balanced gut microbiome helps keep stool soft and easy to pass.
3. Normal stool appearance
Besides being soft, smooth and well-formed, your poop should usually be brown in color. If you’re curious about where your stool fits on the spectrum, the Bristol Stool Chart is a useful tool. Aim for Types 3 and 4 on the chart—these are the ideal forms that suggest everything’s working just right in your digestive tract.
4. Limited GI symptoms
Gardinier emphasizes that while bloating, heartburn and gas can be normal reactions to certain foods, experiencing these symptoms often might indicate that something’s off. It’s important to monitor how frequently you’re feeling uncomfortable.
5. Normal hunger signaling
It’s important to pay attention to how your body signals hunger. “The gut is the largest endocrine organ in the body, and a healthy gut will secret hormones to regular hunger and satiety,” Gardinier explains. This means a healthy gut ensures you eat as much as you need.
6. A strong immune system
If you find that you’re not constantly catching every bug that goes around, this could be a sign that your gut is in great shape. Since 70-80% of the immune system is actually housed in the gut, the better your gut health, the more effectively your immune system can ward off infections and diseases.
7. Healthier skin
Could taking care of your gut mean clearer skin? Recent studies show a strong relationship between the gut, brain and skin. When things get out of whack in your gut, it can trigger inflammation that might worsen skin conditions like acne, eczema, hives, psoriasis and even vitiligo.
8. Positive mood and mental health
The brain and gut are always communicating with each other, and the health of your gut microbiome can really influence your mood. Researchers have found links between changes in the gut and mental health issues like anxiety and depression. In fact, a study from June 2024 discovered unique biological markers in the gut microbiomes of people who handle stress exceptionally well.
How do I test my gut health?
Testing your gut health isn’t a one-size-fits-all process. “The best strategy is to work alongside a gastroenterologist to determine which specific type of testing might be best to pursue,” recommends Gardinier.
Right now, there’s no definitive test for a healthy gut microbiome. The tricky part is that everyone’s gut microbiome is unique—what’s healthy for one person might not be for another. Without a clear “ideal” microbiome to use as a reference, it’s tough to create accurate tests that can offer practical advice on gut health.
However, several tests can give your gastroenterologist a good snapshot of your gut’s condition:
- Colonoscopy: This procedure lets your gastroenterologist look directly at your gut to check for visual signs of inflammation. They might also take tissue samples to look for any signs of inflammation on a microscopic level.
- Fecal calprotectin: This stool test measures levels of calprotectin, a protein produced during gut inflammation. Higher levels suggest more inflammation.
- Tests for malabsorption: If your body has trouble breaking down and absorbing nutrients, a few tests can help pinpoint the issue. Breath tests can reveal lactose intolerance, stool tests can check if your body is not absorbing fats properly, and biopsies from the small intestine can determine issues with breaking down sugars like sucrose.
How can you tell if your gut is healing?
You can tell your gut is healing by noticing improvements in symptoms that signal an unhealthy gut. “We often see this in our patients with newly diagnosed celiac disease who start a gluten-free diet. Over time, their abdominal pain improves, and their bowel habits begin to normalize as the level of inflammation decreases in their gut,” explains Gardinier. It’s a sign that things are getting back on track.
It’s important to remember that the food we eat doesn’t just nourish us—it also feeds the diverse microorganisms in our GI tract. These microbes have preferences, much like different animals prefer different foods. “We often find that the microorganisms that are the most beneficial for us feed primarily on compounds found in plant foods,” Gardinier points out. This includes not only fiber but also polyphenols and other nutrients. Eating a varied plant-based diet can help foster the growth of these beneficial microbes. On the other hand, foods rich in added sugars, saturated fats, and certain additives—often found in highly processed foods—tend to support less beneficial or even harmful microbes, so it’s wise to keep these to a minimum.
Adopting a Mediterranean diet, known for improving various gut health markers, is a great way to promote a healthy gut, Gardinier concludes.
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Originally Published: August 07, 2024
