Our Favorite Gut Health Tips
Let’s be honest, talking about digestion is not always glamorous. But if you’ve ever struggled with bloating, gas, constipation, or brain fog, you know how much gut health can impact your daily life.
At Diana Orchant Nutrition, gut health is one of the first things we assess when clients come in with hormonal imbalances, skin issues, fatigue, mood changes, or digestive symptoms.
That’s because your gut doesn’t just digest food. It plays a key role in your mood, immune function, energy, skin, hormones, and overall health.
How Do You Know If Your Gut Needs Support?
If you are dealing with any of the following, it may be a sign that your gut is asking for help:
Bloating, gas, diarrhea, constipation, or reflux
Food sensitivities, especially ones that seem to be getting worse
Acne, eczema, psoriasis, or chronic skin rashes
Anxiety, depression, or brain fog
Fatigue that does not improve with rest
Trouble losing or gaining weight
Autoimmune conditions
IBS, Crohn’s disease, or ulcerative colitis
Many of our clients come to us feeling frustrated because they have tried cutting out foods or taking random probiotics but still have not addressed the root cause.
The Gut Check No One Talks About: Your Poop
One of the simplest ways to check in with your gut is by looking at your poop. Yes, we are going there.
The Bristol Stool Chart is one of the tools we use to help clients assess their digestion. It is basically a report card for your gut.
Type 3 and 4: Ideal. Smooth, sausage-shaped, and easy to pass.
Type 1 and 2: Constipation. Things are moving too slowly, likely due to dehydration, low fiber, poor motility, or gut imbalances.
Type 6 and 7: Diarrhea, inflammation, or possible gut infections. Things are moving too quickly, preventing proper nutrient absorption.
If your stool is not consistently a Type 3 or 4, that is your gut waving a little flag that something might be off.
What Actually Drives Gut Issues?
Functional nutrition looks deeper than surface-level symptoms. Some of the most common underlying factors we see include:
Dysbiosis (an imbalance of good and bad bacteria)
Low stomach acid (yes, reflux is often too little acid, not too much)
H. pylori infections
Yeast or candida overgrowth
Parasites
Chronic inflammation
Food sensitivities
Poor digestive enzyme function
This is why guesswork rarely works. You might try removing gluten or dairy, which can sometimes help temporarily, but unless the root cause is addressed, symptoms often return.
How We Test for Gut Imbalances
We often recommend a comprehensive stool test called the GI-MAP, which provides detailed insight into:
Bacterial balance (good vs. bad bacteria)
Presence of parasites, viruses, yeast, or candida
Markers of inflammation in the gut
Digestive enzyme output and stomach acid levels
Immune function related to the gut lining
Gluten sensitivity markers (even if you do not have celiac disease)
This test is a game-changer for clients who have been struggling with bloating, IBS, skin issues, or fatigue without clear answers.
Our Favorite Everyday Gut Health Tips
While functional testing is often the key to long-term healing, there are plenty of everyday strategies that support digestion right now:
Eat slowly and mindfully. Rushing meals or eating while distracted can lead to swallowed air, bloating, and poor digestion. Slow down, chew thoroughly, and give your body a chance to digest.
Chew until it is mush. Aim for 20 to 40 chews per bite. This kickstarts digestion in the mouth and reduces the workload for the stomach.
Do not skip meals. Skipping meals can lead to blood sugar crashes, stress on digestion, and irregular gut motility. Eat consistent meals with a balance of protein, fiber, and healthy fats.
Try soothing herbal support. Herbal teas like peppermint (unless you have reflux), ginger, chamomile, fennel, turmeric, or lemon balm can calm bloating and support motility.
Hydrate well. Aim for half your body weight in ounces of water daily. Hydration is crucial for smooth digestion and regular bowel movements.
Be mindful with alcohol and caffeine. Both can irritate the gut lining and contribute to inflammation, especially in sensitive individuals.
Manage stress. Your gut and nervous system are deeply connected. Tools like deep breathing, meditation, journaling, or nervous system support practices can have a huge impact on digestion.
Track your symptoms. Use a simple food and symptom journal to notice patterns. Sometimes the connection between foods, stress, and symptoms becomes clearer when it is written down.
When to Seek Functional Nutrition Support
If gut issues are interfering with your day-to-day life, it is a sign that deeper support may be needed. Our team at Diana Orchant Nutrition helps clients uncover whether gut infections, dysbiosis, nutrient deficiencies, or other factors are driving their symptoms and, more importantly, what to do about it.
Our Takeaway on Gut Health
If you have been wondering whether your gut is behind your digestive issues, skin problems, or fatigue, know that it is not all in your head. But it also does not mean you are destined to deal with it forever. Our functional nutrition approach focuses on uncovering the root cause, healing the gut, and helping you feel confident and empowered with your food choices.
Want Personalized Support?
Our Hoboken-based nutrition team at Diana Orchant Nutrition, specializes in gut health, food sensitivities, and root cause healing. Book a free discovery call to get started.
