As a gut health specialist dietitian, I regularly reassure people that discussing topics like your poo, farts and everything in between is normal, and never TMI. Gut health affects your overall wellbeing, and common digestive concerns are more typical than you might expect. Most digestive issues have simple solutions. Here are some of the questions that I’m regularly asked…
Q. I only poo twice a week. Is this normal?
A. Anything from three times a day to twice a week can be normal. The important thing is that you know what’s normal for you, and your body feels comfortable with that rhythm. Some people naturally go less often, and that is fine. As long as your poo is soft, easy to pass with a feeling of complete emptying, and not linked to any other troublesome symptoms – and that’s your regular schedule – then there’s likely no need for worry.
But for many, twice a week may be a sign of constipation. Slow bowel movements usually come from too little fibre, not enough fluids and lack of movement. Hormone fluctuations, stress and medication can also play a part.
Start with simple changes – move more, and gradually increase the fibre in your diet from fruit, vegetables, pulses, nuts, seeds and wholegrains. Ensure you are keeping well hydrated. Aim for 1.5-2L a day, preferably from water. These small shifts can have a big impact. If you still have discomfort and see no improvement, always speak to your GP.
Q. If I’m bloated after eating, does it mean I have an intolerance?
A. No, not necessarily – and you don’t need an expensive, inaccurate intolerance test either. Bloating is a normal part of digestion, especially after a larger or high-fibre meal. But it may not always be tied to what you eat. Often it is linked to how you eat. Eating fast, skipping meals then having a large one, talking while eating, or taking in lots of air can all leave you swollen and uncomfortable. Fizzy drinks and chewing gum could also play a role.
Food intolerances tend to show a clear pattern. If the same food consistently triggers symptoms and removing it brings relief, then intolerance could be possible. But I strongly encourage you not to eliminate whole food groups without guidance from a registered dietitian specialising in this area. A food and symptom diary is a great place to start. Remember, restrictive diets can starve beneficial gut microbes and reduce their diversity, which could lead to gut imbalances and sometimes worsen symptoms over time. A structured approach is always better than guesswork.
Q. Is it true that beans make you fart?
A. Yes, but that is not a bad thing. Beans contain specific fibres that your gut bacteria feed on. As they do, they release gas, which is a normal part of healthy digestion. If you rarely eat beans, you may notice more gas at first, but this usually settles as your gut adapts if you continue eating pulses regularly.
Start with small portions and build up gradually. Draining and rinsing canned beans and pulses, cooking them well, or adding them to soups and stews can also help. Beans remain one of the most affordable, nutritious, and gut-friendly foods, so it’s always worth finding a way to include them, even if in small amounts.
Q. Why does being afraid make you need the toilet?
A. Your gut listens closely to your brain, and they communicate back and forth. When you feel anxious, afraid or stressed, your body switches into fight-or-flight mode. Heart rate rises, muscles tense, and digestion shifts gear. For many, this means a faster gut and a sudden urge to go. For others it may be the opposite, with things slowing right down and leading to constipation when stressed.
This is the gut-brain connection in action. Techniques that help calm the nervous system – such as slow breathing, meditation, gentle stretching and regular routines that prioritise sleep – often do more for overall gut comfort than restrictive eating plans.
Q. Does your gut health influence your skin?
A. Yes, and the connection is stronger than many people realise. Both the gut and the skin act as barriers, and both host large communities of microbes known as microbiomes. When the gut becomes inflamed or imbalanced, the immune system reacts, and this can show up on the skin. Acne, rosacea and eczema may be influenced by your gut health.
Improving gut habits can help optimise how the gut functions, which can help regulate and calm inflammation. Eating a colourful range of plant foods, drinking enough water, sleeping well and including fermented foods such as kefir and sauerkraut can make a difference over time. It is not a quick fix but it could help with strengthening the gut and skin barrier, which may lead to clearer skin. However, it is important to remember that skin conditions like eczema and psoriasis are autoimmune conditions, and a joint approach with a dermatologist is strongly recommended.
Q. Should I be taking probiotics?
A. Probiotics can be helpful, but they are not essential for everyone, especially if you’re healthy. They work best when chosen for a specific condition. Some strains have strong evidence for IBS, prevention of antibiotic-associated diarrhoea, and immune support, to name a few. Others have little to no effect and may not even reach the gut alive. The important part is matching the strain to your needs rather than buying whichever product is on sale.
You can also support your gut with fermented foods like live yogurt, fermented milk drinks, kefir, kimchi, sauerkraut and kombucha. And remember that probiotics thrive only when you feed them. Prebiotic fibres from fruit, vegetables, beans, nuts and wholegrains are the fuel they need to grow.
Q. Why does my stomach make so much noise after certain foods?
A. Gut sounds, also known as borborygmi, are simply the sounds of your intestines moving gas and fluid along. Foods that create more gas, such as high-fibre meals or sugar alcohols from artificial sweeteners, can make these sounds louder. Carbonated drinks add to the effect by filling the gut with air.
A vocal gut is normal and not a sign of damage. If the sounds come with pain, diarrhoea or weight loss, then it is worth getting checked. Otherwise, it is just your body processing your meal.
Q. Is it bad to go to the toilet too often?
A. This really does depend. Some people naturally have softer and less formed poo and go more frequently. This can be completely healthy and normal too. It becomes a concern if you are experiencing urgency, loose or watery poo, a change in appearance such as a yellow or pale colour, blood or mucus, or frequent trips that interrupt daily life. These symptoms are red flags, and could be related to an undiagnosed bowel condition, an infection or inflammation. Avoid waiting – it is always best to get this checked out as soon as possible.
The texture tells you far more than stool frequency. Aim for soft, formed stools that are easy to pass. If your bowel habits have changed or have been unpredictable for a few weeks, it is always best to speak with your GP or healthcare professional.
Q. Can my gut health affect my energy levels?
A. Very much so. When the gut works smoothly, you absorb nutrients well and the digestive system is at its optimum. When it struggles, your body can feel heavy, and feelings of brain fog and lethargy are common. Constipation can cause sluggishness, and diarrhoea and chronic bloating can drain you of energy without you realising it.
Many people notice a lift in mood and energy when they increase fibre, drink more water, sleep better and reduce intake of ultra-processed foods high in saturated fat, sugar and salt. A healthier and well-fed gut microbiome supports steadier blood sugar, calmer digestion and more balanced energy throughout the day.
Q. Are artificial sweeteners upsetting my gut?
A. They can. Artificial sweeteners that contain polyols, also known as sugar alcohols, like erythritol, sorbitol, mannitol and xylitol, often draw water into the bowels, while bacteria ferments them in an attempt to break them down, producing gas. This can cause bloating, cramps and diarrhoea, especially if they are ingested in larger quantities. Naturally derived sweeteners appear gentler on the gut, but there is limited and inconsistent evidence on the long-term effects of sweeteners on the gut microbiome.
If you are addicted to sugar-free gum, mints or soft drinks and you’ve noticed you are left feeling bloated or needing to rush to the toilet after, try cutting back and see how you feel. Many people notice improvement within days.
Q. Is it normal to feel tired after a big meal?
A. Yes. Digestion requires lots of energy, and after a heavy meal your body directs blood flow to the gut to deal with the workload demand. Meals high in fat or refined carbohydrates often trigger a noticeable slump.
To avoid the post-meal crash, eat more slowly, chew food well, eat to a comfortable fullness, and choose meals with a balance of protein, fibre and complex wholegrain carbs. A 10- to 15-minute walk after your meal can also really help with digestion and energy levels.
A final word
Gut symptoms are common, and most do have simple explanations. Still, they deserve your attention and shouldn’t be ignored. If you notice ongoing pain, discomfort, sudden changes in bowel habits, blood in your poo, unexplained weight loss, or any other gut symptoms that are impacting your daily life, always seek out medical help from your GP or a qualified healthcare professional.
Read more…
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Top 10 probiotic foods to support your gut health
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How to avoid indigestion
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