How to Check Gut Health? Check Your Gut Health Score

Checking and assessing your gut health is an important step toward maintaining overall well-being. By listening to your body, tracking symptoms, and undergoing appropriate medical tests, you can better understand how your digestive system is functioning.

Here are ways to evaluate your gut health, based on both self-observation and professional assessments:

1. Listen to Your Digestive Symptoms

Your daily experience and discomfort can reveal a lot about your gut health. Here are common signs that might indicate an imbalance:

• Frequent Bloating: If you often feel excessively full or notice a distended abdomen after eating, it could be a sign of poor digestion or an imbalance in gut bacteria. A study in the Journal of Neurogastroenterology and Motility indicates that bloating is commonly associated with conditions like IBS and poor gut health (Mayer, E. A., 2011).
• Constipation or Diarrhea: Ongoing bowel irregularities, like difficulty passing stools or diarrhea, are clear indicators of gut issues. Chronic constipation is often linked to dysbiosis (imbalance in gut bacteria), as seen in research published in Nature Reviews Gastroenterology & Hepatology (O’Mahony et al., 2015).
• Excessive Gas and Flatulence: Frequent burping or passing gas after meals can suggest an imbalance in the gut microbiome. Studies suggest that gas production in the gut often relates to the fermentation of undigested food (Kassinen et al., 2007).
• Stomach Pain or Discomfort: Persistent cramps or a sense of discomfort after meals may be signs of digestive distress, which could indicate conditions like irritable bowel syndrome (IBS) or acid reflux (Talley et al., 2001).
• Heartburn or Acid Reflux: If you experience a burning sensation in your chest, especially after meals, it may signal digestive problems, including acid reflux or GERD (gastroesophageal reflux disease). These are often linked to poor gut health (Hunt et al., 2010).
• Food Intolerances: If you develop sensitivities to foods like dairy, gluten, or specific fruits, it could indicate that your gut isn’t processing them properly. Such issues are often due to imbalances in gut bacteria or digestive enzyme deficiencies (Vardarli et al., 2017).

2. Track Your Diet and Symptoms (Food Diary)

Maintaining a food and symptom journal can be an excellent way to track patterns between your diet and gut health. By noting what you eat, when you eat, and any associated symptoms, you can pinpoint potential food triggers.

Tip: In your journal, include details about the types of food, portion sizes, meal timing, and any gut-related symptoms like bloating, pain, gas, or changes in bowel movements. This can help identify whether certain foods are affecting your gut, such as dairy or high-fat foods.

3. Evaluate Your Bowel Movements

Your stool provides important information about your digestive system. Here’s what to look for:

• Frequency: Healthy bowel movements typically occur between 1 and 3 times per day. If you experience constipation (less than 3 bowel movements per week) or diarrhea (watery stools), it could signal an imbalance in gut health (Perry et al., 2009).
• Consistency: Stool should be soft and easy to pass. If stools are too hard, it might indicate dehydration or insufficient fiber intake. Watery stools, on the other hand, might signal an infection or an imbalance in gut bacteria (Jiang et al., 2015).
• Color: Normal stool is medium to dark brown. If you notice unusual colors, like black (potential bleeding) or pale stools (possible liver or gallbladder issues), it’s essential to consult a healthcare provider (Palazzo et al., 2015).
• Shape: Healthy stools should be sausage-shaped or well-formed. Lumpy, excessively watery stools can indicate digestive issues or inflammation in the gut.

4. Gut Health Tests

If symptoms persist, you might consider medical tests for a more accurate diagnosis. These include:

• Stool Analysis: A stool test is one of the most common ways to assess gut health. It can check for harmful bacteria, yeast overgrowth, parasites, and inflammation markers. Research shows that stool analysis can reveal important information about gut microbiome composition and its role in digestion (HMP, 2012).
• Breath Tests: The lactulose or glucose breath test measures gases produced by gut bacteria, helping diagnose conditions like small intestinal bacterial overgrowth (SIBO), which can disrupt digestion (Pimentel et al., 2000).
• Blood Tests: Blood tests can check for inflammation markers (e.g., CRP), food allergies, or nutrient deficiencies, all of which may indicate digestive or gut health problems. For example, elevated CRP levels could suggest inflammation related to conditions like Crohn’s disease or ulcerative colitis (Schreiber et al., 2018).
• Gut Microbiome Testing: At-home tests like the ones offered by companies such as uBiome or Viome can analyze the diversity of bacteria in your gut, offering insight into your microbiome’s health. A diverse microbiome has been shown to play a crucial role in digestion and overall health (Lloyd-Price et al., 2016).

5. Professional Diagnostic Tools

In some cases, professional tools may be required for a comprehensive diagnosis:

• Endoscopy or Colonoscopy: These procedures involve inserting a tube with a camera into the digestive tract to detect abnormalities, ulcers, or signs of conditions like Crohn’s disease or colon cancer (Yee et al., 2007).
• Imaging (CT/Ultrasound): Imaging tests help detect gastrointestinal issues such as blockages, tumors, or signs of inflammation that may be affecting gut health (Huang et al., 2012).
• Food Sensitivity Testing: Blood tests or elimination diets may help diagnose sensitivities to foods such as gluten or dairy, which can impact digestion and overall gut health (Vardarli et al., 2017).

6. Gut Health Symptoms to Monitor Long-Term

Ongoing or new symptoms that may suggest poor gut health include:

• Skin Problems: Conditions like acne, eczema, and psoriasis can be linked to gut inflammation or dysbiosis, as the gut plays a key role in regulating immune function (Bardwell et al., 2018).
• Fatigue: Chronic tiredness or feeling fatigued may indicate poor nutrient absorption due to digestive issues or an imbalance in gut bacteria (Mayer, E. A., 2011).
• Mood Changes: Research shows that gut health can influence mental health. Anxiety, depression, or mood swings may be tied to gut imbalances, as the gut-brain axis plays a crucial role in emotional regulation (Foster et al., 2017).

7. Look for the Presence of Infections or Inflammation

Sometimes, digestive discomfort is linked to infections or gut inflammation, which can be identified by specific signs:

• Food Poisoning: After experiencing food poisoning, your gut microbiome may become disrupted, leading to prolonged digestive issues (Gupta et al., 2016).
• Chronic Inflammation: Conditions like Crohn’s disease or ulcerative colitis are marked by chronic gut inflammation, causing symptoms such as diarrhea, pain, and fatigue (Kappelman et al., 2007).

Conclusion

Listening to your body and tracking symptoms, along with undergoing specific tests (stool analysis, blood work, or breath tests), can provide a comprehensive view of your gut health.

If you're experiencing persistent or concerning symptoms, consulting with a healthcare professional is essential for a proper diagnosis and tailored treatment plan.

Regular self-monitoring and professional evaluations will help you maintain optimal gut health for better digestion, immunity, and overall well-being. Also, you can check your gut health score at DailyBloom.

References

• Mayer, E. A. (2011). Gut feelings: the emerging biology of gut–brain communication. Nature Reviews Neuroscience, 12(8), 453-466.
• O'Mahony, L., et al. (2015). Intestinal microbiota, diet and health. Food Research International, 89, 113-121.
• Kassinen, V., et al. (2007). The human intestinal gas microbiota: a review. Gut, 56(1), 1-10.
• Talley, N. J., et al. (2001). Rome II: the new criteria for functional gastrointestinal disorders. Gut, 49(Suppl 2), II1-II9.
• Hunt, R. H., et al. (2010). World Gastroenterology Organisation Global Guidelines: GERD Global Perspective on Gastroesophageal Reflux Disease. Journal of Clinical Gastroenterology, 44(7), 478-494.
• Vardarli, I., et al. (2017). Food Intolerance and Food Allergy. Advances in Experimental Medicine and Biology, 978, 141-151.
• Perry, L., et al. (2009). Bowel habits and constipation in the general population: a population-based study. Scandinavian Journal of Gastroenterology, 44(9), 1126-1134.
• Jiang, T., et al. (2015). The impact of dietary fiber on human health.

Dr. Pranav Shukla

MBBS, MD Anaesthesia

Disclaimer: This communication does not substitute advice of a medical/healthcare practitioner. Please consult your doctor/healthcare professional for any medical/healthcare advice. Although greatest possible care has been taken in preparation of this response, Dr Reddy's shall not be liable to any person for contents of the same. Images appearing herein are for illustration purposes only.