healthy gut

A collective of organs make up the gastrointestinal (GI) tract and they all play a role in our overall well-being, often functioning silently until something goes awry. As my mentor, Liz Lipski has said, once you chew and swallow you should not feel your digestive system at all until you get a signal that you are ready to eliminate.

From the delicate balance of gut microbiota to the integrity of the intestinal lining, understanding these key traits illuminates the path to digestive vitality and vibrant health. In this exploration, we delve into the essential characteristics of a healthy GI tract, shedding light on the foundation of our body’s inner ecosystem.

Basic Signs of a Healthy Gut

Regular Bowel Movements

A healthy gut typically results in regular and well-formed bowel movements. Frequency may vary among individuals, but consistency and ease of bowel movements are key indicators of digestive health.

Minimal Bloating

Occasional bloating is normal, especially after eating certain foods. However, persistent or severe bloating may indicate an imbalance in the gut microbiome or the actual organs of digestion.

Stable Mood

Emerging research suggests a strong connection between gut health and mental well-being. A balanced gut microbiome can contribute to stable mood and emotional resilience.


Signs of Poor Gut Health

Digestive Discomfort

Symptoms such as gas, bloating, heartburn, abdominal pain, or cramping can signal digestive issues or an imbalanced gut microbiome.

Irregular Bowel Habits

Constipation, diarrhea, or alternating between the two can indicate gut health issues, including dysbiosis or inflammatory conditions like irritable bowel syndrome (IBS).

Mood Disturbances

Imbalances in the gut microbiome have been linked to mood disorders like anxiety and depression. Changes in mood, energy levels, or cognitive function may suggest poor gut health.


It’s essential to listen to your body and pay attention to these signs and symptoms. If you’re experiencing persistent digestive discomfort, irregular bowel habits, mood disturbances, or other concerning symptoms, consider learning more about how your GI tract is functioning.

In our office we recommend stool testing, using the GI Map test that will give us extensive information about your gut microbiome, and how it is impacting your overall digestive function.

Improving gut health requires a holistic approach that encompasses dietary choices, lifestyle adjustments, and mindful habits. To promote a diverse and healthy gut microbiome:

Diverse Diet

Aim for a varied diet rich in different food groups. Incorporate a wide range of fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts. Diversity in your diet not only provides a broad spectrum of nutrients but also fosters microbial diversity in the gut.

Polyphenol-Rich Foods

Include polyphenol-rich foods like berries, dark chocolate, nuts, seeds, olive oil, and green tea. These foods contain antioxidants that can help reduce inflammation and support gut health by promoting a beneficial microbial balance.

Fermented Foods

Integrate fermented foods into your diet. Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics—live beneficial bacteria—that can introduce and support a healthy gut microbiome.


Alongside dietary changes, adopt lifestyle strategies to further enhance gut health. Chew food thoroughly to aid digestion and promote nutrient absorption. Engaging in regular physical activity, such as walking, cycling, swimming, or yoga, is essential for gut health. Exercise promotes gut motility, reduces inflammation, and enhances microbial diversity, contributing to overall digestive wellness. Additionally, incorporate stress reduction techniques like meditation, deep breathing exercises, yoga, or tai chi into your daily routine.

When it comes to gut health concerns, it’s essential to know when to seek help from a registered dietitian or healthcare provider. If you’re experiencing persistent digestive issues or considering major dietary changes, it may be time to consult a professional. We can offer personalized advice tailored to your needs and goals. Taking a proactive approach to your health by seeking expert guidance can help identify and address gut health issues effectively. Remember, we are always here to assist you in navigating your gut health journey and improving your overall well-being.