If you have bloating, stomach cramps or nausea, you might chalk it up to a bad meal or a stressful day. But your body might be trying to tell you something.
Your digestive system plays a big role in your overall health. When something’s off, it can show up in ways that are easy to ignore. If you’re dealing with frequent stomach issues, fatigue or changes in your bathroom habits, it might be time to take a closer look at your gut health.
Signs your gut might be out of balance
It’s common to have gut health symptoms once in a while. Temporary factors like stress or diet changes can cause them, but if they’re happening regularly or they start interfering with your life, they could be a sign of a bigger issue.
Bernadette Soto, a gastroenterology nurse practitioner with Banner Health, said these are some symptoms of gut health problems to watch for:
- Bloating, cramping or gas, especially after meals
- Changes in bowel habits like diarrhea or constipation
- Stomach discomfort
- A feeling of fullness that lasts too long
- Nausea or vomiting
You may also have symptoms that don’t seem like signs of digestive issues, such as:
- Fatigue, especially after eating
- Brain fog or mood swings
- Skin issues like rashes, eczema or acne
What might be causing your digestive symptoms?
“There are many causes for alterations in our digestive tract,” Soto said. Here are a few common ones.
- Irritable bowel syndrome (IBS): IBS is a common condition that affects how your gut works. It can make your gut more sensitive and cause bloating, cramps, gas and changes in your bowel movements. Stress often makes IBS symptoms worse.
- Food intolerances or sensitivities: Some people react poorly to foods like dairy (lactose), gluten or certain carbs called FODMAPs. Eating these foods can cause food intolerance signs like bloating, gas, diarrhea or stomach pain after meals.
- Food allergies: Eating foods you are allergic to can cause serious symptoms.
- Small intestinal bacterial overgrowth (SIBO): SIBO happens when bacteria that should live in your large intestine instead grow in the small intestine. It can lead to bloating, gas, discomfort and problems getting enough nutrients.
- Acid reflux or GERD: If you feel heartburn, notice a sour taste or have stomach contents coming up into the back of your mouth, you might be dealing with reflux. Chronic reflux can affect your digestion and sleep.
- Stress and anxiety: Your brain and gut are closely connected. Stress can cause digestive disorders or make them worse. It can slow digestion, cause cramps and even change the balance of bacteria in your gut.
- Infection: Viruses and bacteria can get into your digestive system and cause infections.
- Diet and lifestyle: Even if you don’t have a specific digestive health condition, you may find that things like eating too much or eating spicy foods could bother your gut.
- Other factors: “As our knowledge of the digestive tract improves, we are learning more about the role lifestyle, genetics and gut microbes play in gastrointestinal symptoms,” Soto said.
When to talk to your doctor
It’s time to schedule a visit if you:
- Have digestive symptoms more than a few times a week
- Notice major changes in your bowel habits
- Lose weight without trying
- See blood in your stool
- Have stomach pain that doesn’t go away when you poop or pass gas
- Have ongoing fatigue or nausea
- Tried over-the-counter (OTC) remedies with little or no relief
Even if your symptoms seem mild, they could be signs of a condition that needs medical attention. A health care provider can help you get the right testing, treatment and digestive health support.
Tips to support gut health every day
There’s a lot you can do to improve your gut health and most of it starts with simple habits.
Try these healthy digestion tips:
- Eat a balanced diet with plenty of fiber-rich foods like fruits, vegetables and whole grains as well as lean meats and fish.
- Drink plenty of water throughout the day.
- Get regular physical activity, since exercise helps keep your digestive system moving.
- Prioritize sleep.
- Limit processed foods and added sugar, which can upset your gut balance.
- Cut back on alcohol, excess caffeine and carbonated drinks.
- Manage stress through breathing exercises, movement or relaxation techniques.
“You can also work with primary care providers to manage anxiety, depression or other mental health issues,” Soto said.
Some people benefit from probiotics or elimination diets but always check with your provider before making big changes.
Let’s find out what your gut is really saying
If your digestive system feels off more often than not, listen to your body and don’t ignore the signs. The sooner you understand what’s going on, the sooner you can feel better. Schedule an appointment online to talk to a Banner Health gastroenterology provider about your symptoms.
