Is Your Gut Healthy? Here Are 5 Everyday Cues You Shouldn’t Ignore

Just so we’re clear, “hot girls have stomach problems,” and “I wouldn’t even know if I had food poisoning because I basically have diarrhea every day,” are not personality traits or quirky badges of honor. And they’re definitely not something we should be normalizing. 

I’m unsure how it happened, but somewhere along the way, social media managed to rebrand “tummy issues” as a cute, relatable part of being human. (Spoiler alert: excessive bloating, frequent constipation and constantly feeling uncomfortable are *not* normal parts of existence.) Your gut is actually a pretty great communicator, and these symptoms may be trying to tell you that something is off.

If you’ve accidentally convinced yourself that your daily digestive struggles are just part of being a “hot girl,” consider this your friendly gut health reality check. Here are five everyday cues your body may be sending you related to your gut health, and why they’re worth paying attention to.

• Dahlia Marin, RDN, LD, CGN, is an integrative gut health dietitian and co-founder of Married to Health.

First things first: Feeling a little gassy or bloated after a meal (food baby, anyone?) is completely normal. Your digestive system is doing exactly what it’s supposed to do, and everyone experiences some level of gas, bloating, belching or abdominal distension from time to time. 

Gas happens for a few different reasons. You can swallow air while eating, drinking or even talking, and your gut bacteria also produce gas when they break down certain carbohydrates that make their way to your large intestine. Some people experience more gas than others, especially when eating foods that contain certain types of fiber, starches or sugars.

The key is paying attention to frequency, severity and how much gas or bloating is interfering with your life. Occasional bloating after a meal? Normal. Feeling so uncomfortable that you’re avoiding certain foods, changing your plans or constantly thinking about your stomach? It’s probably time to take a closer look. And if your gas or bloating comes with other symptoms like abdominal pain, constipation, diarrhea or unexplained weight loss, it’s a good idea to check in with your healthcare provider.

One of the most common things I hear people casually say is, “I have diarrhea every day, but that’s just normal for me,” or “I’m lucky if I have a bowel movement once a week.” And I’m here to remind you that just because they’re common sentiments doesn’t mean they’re normal.

Obviously, everyone’s bathroom habits look a little different, but regularly dealing with diarrhea, constipation or major changes in your stool is your body’s way of telling you that something—sometimes it’s your diet, sometimes it’s something else entirely—may need a closer look. When it comes to your bowel movements, “Paying attention to the color, type and frequency may give valuable insight on how well your digestive system is functioning,” notes gut-health dietitian Dahlia Marin. 

While it’s tempting to start overanalyzing every trip to the bathroom (hello, Bristol Stool Chart), occasional changes are expected and normal. Factors like travel, stress, anxiety, changes in physical activity, hydration and even temperature can all influence your digestive system. A random bout of constipation or diarrhea after a vacation or a change in your routine? Usually not a cause for concern.

But if you’re consistently experiencing diarrhea, constipation or noticeable changes in your bowel habits, it’s worth bringing it up with a healthcare provider. “If you notice persistent changes in your stool’s frequency, consistency or color, it’s important to work with a gastroenterologist and gut health registered dietitian to identify and address the root cause of these changes,” Marin explains. Your bathroom habits can actually provide a lot of insight into what’s happening inside your gut.

As if we needed one more thing to think about when it comes to our health, specifically our mood, your gut and your brain are actually in constant communication. Enter: the gut-brain axis, a communication network that connects your digestive system and your central nervous system. 

Research suggests that the gut microbiome may play a role in brain function, mental health and even mood regulation. But before you blame your gut for every bad day (I, too, am “just a girl” who is sometimes moody and dramatic for reasons unrelated to my microbiome), it’s important to remember that mood changes are a normal part of being human.

That said, your gut is involved in producing and regulating compounds that influence the nervous system, including neurotransmitters and other signaling molecules that play a role in mood. This means changes in your gut health may be one piece of the puzzle when it comes to feeling more tired or anxious than usual.

Some things you might want to pay attention to, and check in with your healthcare provider about, are persistent or noticeable changes, like ongoing fatigue, increased feelings of anxiety, low mood or brain fog, especially if they’re happening alongside other digestive symptoms like stool changes, unexplained weight loss or persistent abdominal pain.

I’m not talking about the breakout that pops up after sleeping in your makeup. I’m talking about new or persistent skin issues—like eczema, psoriasis, acne or rosacea—that seem to come out of nowhere. While your gut may not necessarily be the culprit, there’s growing research suggesting that your gut and your skin may be more connected than once thought. And yes, there’s even a name for it: the gut-skin axis.

Your gut and skin are both linked to your immune system, and researchers believe that changes in the gut microbiome may influence inflammation throughout the body—including inflammation that can show up on your skin, through things like “flushing, itching, swelling and an allergy-like response,” notes Marin. 

This doesn’t mean that every pesky pimple or rash is a gut health problem, but if you’re experiencing ongoing skin changes alongside digestive symptoms, it may be worth taking a closer look. Marin suggests speaking with “trusted healthcare providers such as registered dietitians, allergists, immunologists and physicians when developing an individualized treatment plan.”

Last but certainly not least (and arguably the biggest red flag on this list) is unexplained weight loss or weight gain. Yes, your weight naturally fluctuates from day to day. Your menstrual cycle, travel, hydration status or even when you last ate can all cause the number on the scale to shift—which is completely normal.

What isn’t normal is a significant change in weight that happens without you intentionally changing your eating habits or physical activity levels. “Unexplained weight loss or gain can be a sign of an underlying issue that should not be ignored,” explains Marin. While there are a variety of possible explanations—including hormonal changes, medications and other medical conditions—digestive issues can sometimes play a role, particularly if your body isn’t absorbing nutrients properly or if gut symptoms are making it difficult to eat normally. “This can occur with certain gastrointestinal or autoimmune diseases, such as celiac disease, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and more,” says Marin.

If unexplained changes in weight are happening alongside persistent diarrhea, constipation, abdominal pain, blood in your stool or ongoing bloating, don’t chalk it up to “just a sensitive stomach.” It’s worth scheduling an appointment with your healthcare provider or a registered dietitian to figure out what’s going on.

Having digestive symptoms every once in a while is a normal part of being human. Having them so often that you’ve accepted them as your baseline isn’t. Your gut doesn’t have to function perfectly (no one’s does), but if it’s consistently trying to tell you something, it’s worth tuning in and sharing these symptoms with a medical professional.