Gut Check: Your Gut is Trying to Tell You Something
Let's cut straight to the chase: if you're constantly bloated after meals or after eating certain foods, your bowel movements are as unpredictable as the weather, or you've got a pharmacy's worth of Pepto and Miralax in your medicine cabinet, your gut is waving a massive red flag.
And yet, somehow we've normalized living with chronic digestive discomfort and even make jokes like “you can’t be hot AND not have tummy issues.” Having tummy troubs as we get older may be “normal” but that doesn’t mean it’s right or that it needs to be like that.
Your gut health is the foundation of your energy, mood, immune function, and overall badassery. When your digestive system is struggling, everything else follows suit.
What Less-Than-Ideal Gut Health Actually Looks Like…
Irregular bowel movements - Going days without a bowel movement, having 4+ bowel movements per day, dealing with urgent bathroom runs, straining, never knowing what to expect…
Post-meal bloating and discomfort - Feeling like you swallowed a balloon after you eat in general or after you eat certain foods, accompanied by cramping or pain
Chronic reliance on digestive aids - Your medicine cabinet or bag look like a pharmacy with Pepto-Bismol, Miralax, Gas-X, and antacids as permanent residents
Persistent gas and belching - Not just the occasional burp, but constant digestive noise and discomfort
Ongoing digestive pain - continual aching or discomfort that is with you often
If any of this sounds familiar, your gut microbiome is probably staging a revolt. The good news? You have way more control over this than you think (and it’s not from that debloat gummy or even that gut protocol that you saw some influencer promoting).
The Foundation First Approach to Gut Health
Here's where most people go wrong: they jump straight to expensive probiotics and elimination diets without addressing the basics. It's like trying to build a house on quicksand - sure, you might see some temporary improvements, but you're missing the foundation that makes everything else work.
1. Get Real About Your Relationship with Food
Mindful eating isn't woo-woo nonsense and food hygiene goes beyond cleanliness - it's recognizing that scarfing down lunch while scrolling your phone is doing your digestive system zero favors. Your gut needs you to:
Actually chew your food (revolutionary, I know)
Stop multitasking every single time you eat
Have some routine with your eating schedule
Pay attention to how you’re feeling when eating
Create space between you and your food that isn't chaotic
2. Food Quality Matters More Than You Think
Your gut microbiome is like a garden - it needs a better environment and lots of nourishing to flourish. This means:
Choosing nutrient dense foods most of the time (this doesn’t mean you need to cut processed foods out entirely!)
Reading labels and knowing what you're putting in your body
Prioritizing fiber-rich foods that feed your beneficial bacteria
Staying hydrated (shocking concept, but your digestive system needs water to function)
3. Quantity and Timing Aren't Just About Weight Loss
Overeating consistently puts massive stress on your digestive system. Your gut has to work overtime to process more food than it can handle efficiently, leading to:
Bloating and discomfort
Poor nutrient absorption
Disrupted gut bacteria balance
Energy crashes
Learning appropriate portions and eating patterns for YOU isn't about restriction - it's about working WITH your body instead of against it.
4. Your Stress is Messing with Your Gut
The gut-brain connection isn't metaphorical. When you're chronically stressed, your digestive system gets the message to shut down non-essential functions. This leads to:
Slower digestion
Increased inflammation
Disrupted gut bacteria
Poor nutrient absorption
THIS ONE IS HUGE!
The Lifestyle Factors You Can't Ignore
Your gut health doesn't exist in a vacuum. Poor sleep, lack of movement, and certain medications all play roles in digestive function. The magic happens when you address the whole picture, not just what's on your plate.
Building Sustainable Change (Because Quick Fixes Are Bullshit)
Here's the truth about improving gut health: it takes time, consistency, and a willingness to pay attention to your body's signals. You can't undo years of digestive dysfunction with a weekend cleanse or expensive supplement protocol.
Start with the basics:
Implement one mindful eating practice at a time. Check out the Mindful Eating Guide to help you here.
Gradually increase fiber intake (your gut needs time to adapt). Check out The Ultimate Fiber Guide to help you here.
Address stress management consistently, not just when you're overwhelmed
Build sustainable habits and behaviors rather than perfect protocols
When to Get Professional Help
If you're dealing with persistent digestive issues that don't improve with foundational changes, don't tough it out. Chronic digestive problems can indicate underlying conditions that need medical attention. There's no shame in getting help - there's only shame in suffering unnecessarily.
The Bottom Line
Your gut health is a reflection of how you treat your body overall. You can keep medicating symptoms and accepting discomfort as normal, or you can take ownership of the foundational habits that actually create change.
The choice is yours. But your gut? It's been trying to tell you what it needs all along.
Check out our recent Real Talk Nutrition Podcast episode, or reach out to chat more about yourself and how to support your gut!