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Here are seven gut health symptoms that can indicate a poorly functioning digestive system, along with step-by-step ways to fix them.
Our gut is like an overburdened employee in a toxic office, always on the go, rarely appreciated, and ready to vent when things don’t go according to plan. Most of us, however, pay little attention to our digestive system’s subtle hints until we’re in extreme pain. In India, where eating is a form of expression and a way of life, trusting your gut about what you need to eat may make all the difference to how you feel throughout the day.
As nutritionist and clinical dietician Qurath Ain observes, your gut is “home to a trillion microorganisms that are important in many other physiological processes”. “Collectively, these microbes, bacteria, viruses, and fungi work together to support you in nutrient uptake and digestion, immunity, and change your mood. An unbalanced gut, on the other hand, can lead to digestive issues, decreased immunity, malabsorption of nutrients, etc. A happy gut is the key to living a healthy life, both physically and mentally. Everything from your digestion to the immune system is impacted by this. Your gut affects your health, and even simple lifestyle changes may have significant, long-lasting impacts on keeping it in an optimal state,” Qurath says.
Here are seven gut health symptoms that can indicate a poorly functioning digestive system, along with step-by-step ways to fix them.
SIGN 1: Constipation or Irregular Bowel Movements
Let’s begin with the most common emergency in the digestive tract: constipation. Not being able to poop every day and having dry stools are signs that your digestive system may need more fibre and hydration. Your system probably needs a little extra help to get things moving along if you’re spending more time on the loo. Qurath notes that as per some experts, “it can be considered healthy to have a bowel movement ranging from 3 times a day to 3 times a week”.
The Fix: Update your ingredients. Much of the natural bran has been removed from our everyday polished atta. Bringing back traditional grains, such as Khapli wheat, can help your digestive system get back into sync. Just three chapatis prepared with Aashirvaad Khapli Atta provide around 34% of your daily fibre needs.
Here are some tips from nutritionist Qurath to help manage constipation:
i. Include an adequate amount of fiber in your daily balanced diet. Some good sources of fibre include whole grains, multigrain, millets, psyllium, fruits such as apples, bananas, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc. The Recommended Daily Allowance (RDA) of fibre for females is 25g per, and males is 30g/day.
ii. An intake of at least 2 litres of water per day.
iii. A glass of hot water, preferably taken with lemon juice, taken early in the morning, stimulates gastro colic reflex and helps ease constipation.
SIGN 2: Frequent Stomach Upsets
Feeling like your stomach has become “sensitive” to pretty much everything? Irregular bowel movements, stomach cramps, or persistent abdominal discomfort are sure indicators that something is wrong with your digestive system.
The Fix: Try to limit your intake of fried and spicy meals. Gentle fibre additions like warm moong dal and vegetable khichdi, or a roti prepared with Khapli wheat, are some great additions to your diet. Homemade curd and other probiotic-rich foods can also help in restoring a healthy balance to your gut flora.
Qurath advises that “food should be eaten slowly and chewed well. Eating too fast provokes a gastric feeding reflex. Avoid lying down immediately after your meal. And do keep a gap of 2-3 hours minimum, between bedtime and your last meal.”
SIGN 3: Sudden Food Sensitivities
Are the parathas you’ve always enjoyed now giving you a tummy ache? While this is usually not an allergic reaction, it does indicate that your gut flora may be responding to the gluten profile of the wheat you’re using. Different wheat varieties have different gluten compositions, and some people find that a gentler transition to a different grain profile makes a real difference.
The Fix: Use a gradual transition to bring in diversity. Instead of overhauling your flour overnight, try a 70:30 mix of regular atta and Khapli wheat. This way, you may gradually introduce a heritage grain profile to your gut microbiota without putting the system under pressure.
Note: Anyone with coeliac disease or a wheat allergy should avoid Khapli wheat, as it contains gluten.
SIGN 4: Skin Breakouts and Dullness
A lot of the time, the state of your skin may tell you a lot about your inner health. Poor gut health and chronic inflammation might be associated with unexplained breakouts, rashes, or consistently dull skin. We spend — or rather waste — thousands of rupees on that new serum or rash cream, when the actual problem often begins in the gut.
“Your skin tends to reflect what is happening in your body, and among the most spectacular connections is the one between your gut and your skin,” says Qurath. “So, it is important to become familiar with the powerful manner in which the health of your gut can directly affect the appearance and state of your skin.”
“The human intestine hosts diverse microbial communities that play a significant role in maintaining gut-skin homeostasis. When the relationship between gut microbiome and the immune system is impaired, subsequent effects can be triggered on the skin, potentially promoting the development of skin diseases,” Qurath adds.
The Fix: Eat plenty of foods that are high in carotenoids and antioxidants. Get that healthy glow from the inside out by eating plenty of seasonal fruits and vegetables with your meals. Khapli wheat has a naturally higher carotenoid (lutein) content compared to modern wheat varieties — a nutrient largely bred out of most common flours.
Curious about the other 3 signs that indicate underlying gut health issues? Continue reading part 2 of this article.
