Everyone is obsessed with gut health these days. From prebiotics and probiotics to fancy supplements that promise to ‘fix’ your microbiome, the conversation is everywhere. But beyond the buzzwords, how do you actually know if your gut is in good shape? Dr Karan Rajan, an NHS surgeon, has shared five straightforward signs that suggest your gut is actually doing pretty well. These are “simple observations you can make at home that signal some things, if not all, are well in your personal plumbing,” the expert said in a recent newsletter. What are the signs? Let’s take a look.
A crucial sign of good gut health is, quite simply, the absence of problems. “If you get sick less than once every three months, on average, that’s a good sign your gut–immune system axis is in action,” Dr Rajan said. According to the surgeon, 70% of your immune system lives in your gut. “These cells are constantly sampling what’s travelling through your digestive system and responding to pathogens as well as beneficial molecules. However, if your balance of beneficial bacteria gets disrupted (gut dysbiosis), the signals from these cells tend towards ‘danger’, increasing inflammation and susceptibility to infections,” he added. There is also a chance that you will pick up an infection now and then, so the three-month window is a useful rule of thumb. Remember, this is not a hard-and-fast rule.
Another sign is that your gut doesn’t react badly when you introduce new cuisines. If you can eat a wide variety of foods without any stomach discomfort, that is genuinely a good sign. “If you can tolerate a wide diversity of foods, at home or abroad, this is a good sign your gut microbiome is similarly diverse,” the doctor said.
Now, how does your tummy react when you travel to new places? This really matters. A healthy gut won’t act up even when you are abroad. “Being able to eat unusual (for you) food when you’re abroad without any serious gut issues is a strong sign your gut is resilient,” the doctor explained. So, if you don’t experience stomach discomfort while travelling abroad and indulging in new foods, consider it a good sign.
Let’s talk poop. Yes, really. How you poop can tell you a lot about your gut. So, if your bowel habits are regular, it is a sign of a healthy gut. Now, what is normal? According to Dr Rajan, anything between three times per day and three times per week may be absolutely healthy for most people. “It’s how regular you are that’s important. Constant change might indicate a problem,” he said. The other important factor? Comfort. You shouldn’t be straining when going to relieve yourself. “Bristol Stool Chart nos 3–5 are the sweet spot you should be aiming for,” the doctor said.
It is important to understand that even the healthiest gut will occasionally misbehave — and that’s perfectly okay. However, that should be a rarity, not the norm. “If this is only once-per-week territory, you don’t need to worry,” the doctor assured. According to the surgeon, the real gold standard is a calm, predictable gut. “That doesn’t necessarily mean you’ll be able to eat everything, but you will know which foods you can tolerate and eat those confidently,” he said.
The more of these five signs you can tick off, the better your gut health is likely to be. And if there’s one thing that positively impacts all five? Eat more fibre. Aim for 30 grams daily, and your gut will thank you.
Source: Read the original article on timesofindia.indiatimes.com