WITH research linking a “disturbing” rise in cancer cases affecting people under 50 with poor gut health, it’s worth knowing how to spot signs that your tummy is in trouble.
It is feared that unhealthy lifestyles, an obesity epidemic and poor gut health are fueling an explosion in early-onset cancer cases.
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Experts have already said that taking care of your belly can help reduce the risk of problems such as diabetes, cancer and Alzheimer’s.
Dr. Austin Chiang, author of Gut: An Owner’s Guide and TikTok star, told Sun Health: “The gut is much more than a bag of organs floating in the void.
“It’s a highly sophisticated network that works 24 hours a day to sustain life.”
Trillions of bacteria live in our colon – this is known as the gut microbiota.
“We are just beginning to learn how this affects our health and how we can potentially target for treatments in future,” said Dr. Chiang.
“The fact is that we often don’t value our instinct until things go wrong – and there are a lot of things that can go wrong.”
Most of us probably don’t know where to start when it comes to gut health, nor can we detect when our body is warning us that all is not well in our gut.
We can usually associate belly pain or bloating with signs of poor gut health.
According to Dr. Chiang, the location and nature of your pain can give you clues as to what the problem is.
But there are several ways your gut can let you know it’s not happy, according to experts.
The Sun spoke to gut health experts about some surprising ways poor gut health can reveal itself.
1. Brittle skin, hair and nails
Is your skin dull or irritated?
Is your hair dry and your nails break easily?
These could all be signs that all is not well in your gut, Lucy Kerisonregistered specialist nutritionist in The Gut Health Clinic he told The Sun.
2. Break bones easily
Poor gut health causes more than just your nails to break.
IBS Consultant Nutritionist Kirsten Jackson said breaking bones frequently could indicate you have a disease such as inflammatory bowel disease (IBD) or celiac disease.
IBD describes two long-term conditions that involve intestinal inflammation: ulcerative colitis, which affects the colon, and Crohn’s disease, which can affect any part of the digestive system.
Meanwhile, the NHS says celiac disease is a condition where your immune system attacks your own tissues when you eat gluten, damaging your intestines and preventing you from taking in nutrients.
According to Kirsten, the damage these conditions cause to the small intestine means you can’t absorb adequate amounts of calcium.
This can lead to osteoporosis, which weakens bones, making them brittle and more likely to break.
“I once had a client who had no noticeable digestive symptoms but broke bones very easily and was later found to have undiagnosed celiac disease,” Kirsten recalled.
3. Going to the bathroom several times a day
Being able to poop regularly means everything is ok with my gut, right?
Not necessarily, Kirsten said.
“People assume that if they have a daily bowel movement, they won’t get constipated,” she explained.
“In fact, their intestine may be struggling to ‘fully evacuate’ and so they end up having to do several ‘mini‘trips’.”
According to Dr. Chiang, a healthy poop schedule will be different for everyone.
“Some people have a bowel movement three times a day, while others have a bowel movement three times a week,” he said.
“It depends on what foods are consumed throughout the day or week.”
It’s worth familiarizing yourself with what’s normal for you.
“If there is a sudden change from what is typical for you, it is worth consulting your doctor if further investigation is necessary,” he added.
4. Gas and Bloating
One of the ways that poor gut health can manifest itself is through excessive bloating or gasLucia said.
Abdominal noises can also alert you.
5. Fatigue
Are you constantly tired and lacking in energy?
Fatigue could be another sign of an unhappy gut, Lucy told The Sun.
6. Low mood or depression
Kirsten said: “The gut and brain talk to each other through something called the ‘gut-brain’ axis.
“This means that your poor gut health is able to send signals to the brain to have a negative impact.”
Therefore, gut health may be at the root of low mood or depression, as well as struggles with mental health.
7. Frequent coughs and colds
Are you always catching whatever cough or cold you have going on?
Lucy explained that “70% of your immune system is inside your gut.”
She noted that some people may not experience any symptoms of poor gut health.
What can I do to improve my gut health?
There are a number of changes you can implement – both dietary and otherwise – to improve your gut health.
For lunch and dinner, Kirsten advised that you aim for vegetables between a third and half of your plate.
This “will help feed your microbiome and produce poop big enough that your body can pass out,” she said.
For Lucy, it’s also about consuming a diversity of plant-based products.
“Aim for 30 different plant-based products a week,” she said.
You should also try to eat 30g or more of fiber a day, although studies show many benefits to eating more than 50g a day, Lucy added.
Good sources of fiber include starchy foods such as porridge, oat bran, high-fiber breakfast cereals, sweet potatoes, unpeeled potatoes, wholemeal bread and pasta, as well as beans and pulses, vegetables
fruit, nuts and seeds, according to the NHS.
Lucy added herbs and spices to the list.
Best and worst foods for gut health
Although not everyone is affected in the same way, some foods can worsen intestinal problems.
Dr Chiang gave examples of foods and drinks that can trigger conditions such as acid reflux and irritable bowel syndrome (IBS).
“For acid reflux, there is no concrete evidence about which specific foods are triggers, but anecdotally, people say that spicy foods, citrus, chocolate, and coffee can trigger heartburn,” he explained.
“For irritable bowel syndrome (IBS), when people often experience bloating and abdominal pain, some patients find that certain foods (known as FODMAPs) can make symptoms worse.”
“These include onions, Brussels sprouts and apples, which naturally ferment in the intestine.”
Dr. Chiang also addressed lactose intolerance, which can cause intestinal discomfort.
“For certain conditions like lactose intolerance, dairy products are directly to blame for the patient’s gut symptoms,” he said.
It’s not just about what you eat: The way you eat it can have an impact on your gut health, Kirsten said.
She recommended eating lunch away from your desk and scrolling Instagram.
“When we are distracted, we tend to eat too quickly and sometimes too much,” she said.
“Not taking the time to chew your food means that large chunks of food end up in our intestines, which is harder to process.
“Eating too much can cause you to produce more gas, making you feel sluggish and uncomfortable in the afternoon.”
You can add a fresh cup of coffee to your morning routine, Kirsten said.
“Coffee contains polyphenols, which can help feed your gut microbiota, and caffeine can help stimulate your first poop of the day,” she added.
“If you suffer from loose stools, opt for decaf to get the benefit without the extra stimulus.”
Non-dietary tricks to improve gut health
Exercising regularly can do wonders for your gut health, Lucy said, as it can independently increase the diversity of gut bacteria – and this will improve your overall health.
Meanwhile, Kirsten said: “Aiming for 30 minutes of movement a day can be really beneficial for improving gut microbiota levels, reducing bloating and improving the severity of digestive symptoms.”
Lucy’s two additional tips for improving gut bacteria were to sleep well – most of us need seven to nine hours of sleep a night – and to spend time outdoors and in nature.
Kirsten emphasized, “Digestive symptoms are not normal, so you should see your doctor for some routine tests to rule out any underlying conditions.”
These may include constipation, diarrhea, stomach pain, bloating and excess gas.
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