Your gut health plays a crucial role in digestion, immunity, and even mental well-being. When something is off in your digestive system, your body sends warning signals—but do we recognise them?
According to Kanikka Malhotra, consultant dietician and diabetes dducator, common issues like bloating, constipation, acidity, and fatigue may indicate deeper gut health concerns. Understanding these symptoms and addressing them early can prevent more serious digestive disorders.
1. Bloating
“Bloating may signify increased gas production due to bacterial fermentation of undigested carbohydrates,” explains Malhotra.
This often results from small intestinal bacterial overgrowth (SIBO) or dysbiosis—an imbalance of good and bad bacteria in the gut. When certain carbohydrates aren’t properly digested, they ferment in the intestines, producing excess gas.
What to do?
- Reduce fermentable carbs (FODMAPs) like onions, garlic, and legumes.
- Eat slowly and chew thoroughly to aid digestion.
- Incorporate probiotics to restore gut bacteria balance.
- Avoid carbonated drinks and excessive processed foods.
2. Constipation
“Constipation indicates reduced gut motility, possibly resulting from insufficient dietary fibre impacting stool bulk and transit time,” says Malhotra.
A low-fibre diet, dehydration, or imbalances in gut bacteria can slow digestion, making bowel movements infrequent or difficult.
What to do?
- Increase fibre intake from whole grains, fruits, and vegetables.
- Drink plenty of water to keep stools soft and moving.
- Stay physically active, as movement stimulates digestion.
- For natural relief, consider magnesium-rich foods like nuts, seeds, and leafy greens.
When gut health is compromised, your body struggles to absorb essential vitamins and minerals, leading to low energy levels. (Source: Freepik)
3. Acidity
“Acidity, or heartburn, suggests compromised lower esophageal sphincter function, potentially exacerbated by certain foods,” Malhotra notes.
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This occurs when stomach acid flows back into the esophagus, causing burning sensations, discomfort, and indigestion.
What to do?
- Eat smaller, more frequent meals to avoid excess acid production.
- Limit spicy, acidic, and greasy foods that trigger reflux.
- Avoid lying down immediately after eating to prevent acid backflow.
- Consider natural remedies like ginger or fennel tea to aid digestion.
4. Fatigue
“Fatigue could stem from impaired nutrient absorption or alterations in the gut-brain axis, influencing neurotransmitter production,” Malhotra explains.
When gut health is compromised, your body struggles to absorb essential vitamins and minerals, leading to low energy levels. Additionally, gut imbalances can disrupt serotonin production, affecting mood and energy.
What to do?
- Eat a nutrient-dense diet with sufficient proteins, healthy fats, and complex carbs.
- Consume fermented foods (yogurt, kimchi, kefir) to support gut flora.
- Prioritise quality sleep and stress management, as the gut-brain connection is crucial to energy levels.
- Address food intolerances that may contribute to fatigue.
When to seek medical advice?
While these symptoms can often be managed through diet and lifestyle changes, persistent issues warrant medical attention.
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If symptoms persist for over a few weeks, consult a healthcare professional for diagnostic testing to rule out conditions like IBS, GERD, or gut infections.
Taking a proactive approach to gut health can prevent long-term complications and enhance overall well-being. Listen to your gut—it knows when something’s wrong!
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
