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The Healf Source
How Do I Know If My Gut Is Really Healthy?
Written by: Pippa Thackeray
Written on: March 14, 2025
Your gut health feels generally stable, but could it be better? Small tweaks, like adjusting fibre intake, hydration, and meal timing could make all the difference. Learn how to fine-tune your digestion to achieve optimal balance.
“All disease begins in the gut"
Hippocrates
Hippocrates recognised it many centuries ago, and modern science continues to back up his fateful claim. Beyond digestion, your gut influences everything from energy levels to immune function. Therefore, when your gut gets out of balance, the effects can spread far beyond your digestion. Brain fog, mood swings, low energy, even cardiovascular and liver issues, the gut is the root from which it all stems.
The gut microbiome, home to many trillions of bacteria in our digestive tract, plays a huge role in our health overall. Imbalances in this microbial community, known as dysbiosis, have been linked to a vast number of diseases in recent research. An unbalanced gut microbiome has been associated with high blood pressure, metabolic conditions like obesity and type 2 diabetes, and mood disorders, including anxiety and depression.
Dr. Joseph Pizzorno, a leading expert in functional medicine, makes another valid point regarding the gut as a frontline defence against toxins. He argues that our body’s ability to handle toxins directly affects lifelong wellbeing. When your gut struggles to keep up, toxins start to gather, messing with everything from metabolism to mental clarity.
The bottom line? If you want to feel your best, always start with your gut.
What your poo is telling you – and why it matters
It’s not exactly a palatable dinner-table topic, but the reality is that stools provide a valuable daily report for your health and the health of the gut.
Introducing The Bristol Stool Chart, originally developed by Dr. Kenneth Heaton at the University of Bristol, and universally recognised by nutritional therapists and health professionals, the chart deciphers these signals from our body into seven distinct types of stool. And while it’s not an exact measurement, it forms a very good indication of where a stool can be categorised and the likelihood that such signs might have for our health.
Some spell good news, others hint at potential areas for improvement. But, most importantly, building awareness of where you land on the scale can help you tweak your diet, hydration, and many aspects of your lifestyle to maintain an optimal health status.
Reading the Bristol Stool Chart
Many of us might have the occasional chat, be it a serious one or otherwise about our loo trips among close friends or our spouses. But, forget vague guesses about what “normal” looks like, here’s how the chart lays it out in seven clear types:
Type 1 – Small, hard, pellet-like lumps. A clear sign your gut is dehydrated and sluggish.
Type 2 – A sausage shape but lumpy, like a compressed version of Type 1. Still in constipation territory.
Type 3 – Sausage-shaped with surface cracks. Better, but still hints at a lack of moisture.
Type 4 – The gold standard: smooth, soft, and easy to pass. The kind of movement that gets a nod of approval from any nutritionist.
Type 5 – Soft blobs with clear edges. Not too worrying, but could suggest a diet low in fibre.
Type 6 – Fluffy, mushy pieces with ragged edges. Your gut’s on the fast track – possibly reacting to stress, an infection, or a lack of bulk in your diet.
Type 7 – Entirely liquid. Your body’s way of ejecting something it doesn’t agree with – an infection, food intolerance, etc.
If you're hovering around Types 1 or 2, it might be time to up your fibre and hydration. Types 5 through 7 suggest things are moving a bit too fast – possibly due to stress, food sensitivities, or an imbalance in gut bacteria, so it’s best to get a check up. Last but not least — Types 3 and 4? Well, good news all-round, you’re in the sweet spot.
How to get your gut operating smoother
A sluggish digestive system isn’t just an inconvenience, or simply a source of discomfort – it can have far reaching implications for your energy, your mood, and many health parameters. Here are some tips on how to keep your gut in prime condition:
Fibre gives your stool structure and helps keep things moving. But not all fibre is created equal – you need both soluble (which soaks up water to form a gel-like consistency) and insoluble (which adds bulk and speeds up transit).
Soluble fibre sources: Oats, flaxseeds, lentils, apples, and carrots.
Insoluble fibre sources: Whole grains, nuts, seeds, and leafy greens.
A tablespoon of Biome Restore offers a convenient addition to your morning breakfast routine with a fibre boost paired with premium quality probiotics to keep your gut bacteria thriving.
Dehydration (even mild dehydration) is a fast route to the Type 1 and 2 stools. After all, water keeps everything soft and mobile, so if you’re not a huge fan of plain water, try herbal teas or add a splash of lemon for flavour. Lemon is also a great stimulator of bowel movements and is used as a traditional remedy for constipation.
Being sedentary slows everything down, including your gut. Just a brisk 20-minute walk can stimulate the muscles in your intestines. Likewise, yoga poses like twists and forward bends are particularly good for getting things going.
Your gut and brain are in constant communication. Anxiety, high cortisol levels, and poor sleep can either slow things down (causing constipation) or speed things up (leading to diarrhoea). Breathwork, meditation, or a daily wind-down routine can do wonders to help.
A Lion’s Mane supplement, such as Four Sigmatic Think Instant Organic Coffee Blend and Dirtea Coffee with 80% less caffeine, both support gut-brain communication and resilience under stress with their medical mushroom components.
Your gut operates on a cycle, and constant snacking can disrupt its natural clean-up waves (the migrating motor complex). Leaving 3-4 hours between meals and avoiding late-night eating may help it function more efficiently.
Your gut microbiome needs reinforcements. Fermented foods like kimchi, sauerkraut, and kefir introduce beneficial bacteria and encourage healthy endogenous bacteria (the bacteria already living in your gut) to flourish. If you prefer a straightforward daily dose backed by nutrition professionals, HUM Nutrition Gut Instinct delivers 10 probiotic strains in a single capsule.
Olive oil, avocados, and nuts help keep stools soft and easy to pass. A daily spoonful of high-quality, cold-pressed olive oil can be beneficial.
Dairy, refined grains, alcohol, and ultra-processed foods can clog things up or send your gut into overdrive. Pay attention to how your body reacts and adjust accordingly.
What you should know
Your stools aren’t just a waste product to be ignored. You can think of them like a really helpful daily health update from your gut. And if they’re veering too far from Type 4, take a look at your diet, hydration, and stress levels. Remember, small, consistent changes can make all the difference.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
