Gut Health - What your Poop Tells You.
“Gut health” is everywhere on social media—supplements, foods to avoid, and so-called superfoods promising quick fixes. But the true definition of gut health is far more complex, and scientifically, it still has limitations in how accurately it can be measured.
That’s why one of the most useful and affordable tools for assessing gut health is often overlooked: your poop, using the Bristol Stool Chart (https://poopedia.org/bristol-stool-chart-1-7-examples/ ).
In this blog, you’ll learn:
The current scientific definition of gut health
The six domains that influence gut health
Simple ways to assess your gut health at home
Which foods to eat more and less of to support digestion
The Six Domains of Gut Health
As an Accredited Dietitian working with gastrointestinal conditions such as Irritable Bowel Syndrome (IBS), I see daily how closely diet and gut health are linked. Gut health is not just about the microbiome—it is made up of six interconnected domains:
1. Digestion
Intestinal motility and function, including food transit time.
2. Endocrine Function
Hormones such as GLP-1 and PYY, which regulate appetite and satiety.
3. Gut Microbiome
The composition and function of microorganisms in the gut that are associated with specific health outcomes.
4. Intestinal Epithelium
The gut barrier function, which controls what passes from the gut into the bloodstream.
5. Immune Function
Markers such as C-reactive protein (CRP), calprotectin, and white blood cells.
6. Gut–Brain Axis
The two-way relationship between stress, mood, and gut-derived metabolites.
Factors That Influence Gut Health
These gut health domains are affected by many lifestyle and biological factors, including:
Diet quality
Physical activity
Age
Stress and mental health
Medical conditions
Microbial exposure
Genetics
Medications
Surgery
This is why gut health looks different for everyone.
The Scientific Definition of Gut Health
The International Scientific Association for Probiotics and Prebiotics (ISAPP) defines gut health as:
“A state of normal gastrointestinal function without active gastrointestinal disease and gut-related symptoms that affect quality of life.”
Importantly, gut health is about function and symptoms, not perfection or extreme dietary restriction.
How to Assess Your Gut Health at Home
Step 1: Check Your Poop
Healthy bowel habits generally include:
Type 3–4 stools on the Bristol Stool Chart
Anywhere from 3 bowel motions per week to 3 per day (depending on your normal)
No pain, straining, or urgency
A feeling of complete emptying
Signs You May Need to Support Gut Health
Type 1–2 (hard) or Type 6–7 (loose) stools
Fewer than 3 bowel motions per week or more than 3 per day
Regular bloating, gas, reflux, nausea, or abdominal pain
Red Flags — See a Doctor
Blood in stools (red or black)
Persistent mucus or yellow stools (may indicate inflammation or fat malabsorption)
Foods That Can Support Gut Health
Foods to Limit (Not Eliminate)
Excess refined sugars, such as white bread, chocolate, and lollies (moderation matters)
Highly processed foods eaten daily, particularly those high in emulsifiers and artificial sweeteners
Gut health is not about cutting foods completely—it’s about frequency, balance, and overall diet quality.
Key Takeaway: Start With the Basics
Gut health is highly individual. Monitoring your bowel habits, digestive symptoms, and diet is one of the most effective starting points.
Supplements are not always necessary and, in some cases, may worsen symptoms. Before reaching for the latest probiotic trend, focus on consistent meals, fibre intake, and lifestyle factors that support digestion.
Your gut doesn’t need perfection—it needs consistency.
References
Van Hul, M., Cani, P. D., Petitfils, C., De Vos, W. M., Tilg, H., & El-Omar, E. M. (2024). What defines a healthy gut microbiome? Gut, 73(11), 1893–1908. https://doi.org/10.1136/gutjnl-2024-333378
International Scientific Association for Probiotics and Prebiotics. (n.d.). Probiotics. https://isappscience.org/topic/probiotics/
