Before you test: 5 ways to check in on your gut health at home

When clients come to me with skin flares, thyroid issues, or autoimmune symptoms, one of the first places I investigate is their gut. In clinic, we often run functional tests to dig deeper - from stool analysis to SIBO breath testing and nutrient panels - but before we even get there, there are some powerful clues your body is already giving you.

As a nutritionist specialising in autoimmune and complex conditions - and someone who’s been through my own healing journey after decades of living with alopecia and chronic fatigue - I’ve learned that tuning into these signals can often highlight what needs support, even before testing begins.

Here are five simple ways to check in on your gut health at home - the same ones I often guide clients through in our first few weeks of working together.

1. Colon transit time: What your bowel movements say about you

A surprisingly useful indicator of gut health is how long it takes food to move through your digestive system - also known as colon transit time. The sweet spot is usually between 12 and 24 hours. Too fast, and you may not be absorbing nutrients. Too slow, and waste and toxins can re-circulate, leading to bloating, skin issues, and fatigue.

2. Stomach acid levels: Underestimated but essential

Low stomach acid is one of the most overlooked contributors to poor digestion - and I see it often in clients with Hashimoto’s, fatigue, and unexplained bloating. Without adequate acid, protein isn’t properly broken down, and minerals like iron and B12 aren’t absorbed efficiently.

Clues you might have low stomach acid:

• feeling full quickly
• bloating, especially after protein-rich meals
• undigested food in stools
• frequent burping or acid reflux (ironically, often caused by low acid)

3. Track the right symptoms (not just bloating)

Many people think of gut symptoms as just gas, bloating, or constipation. But as I explain in my clinic, gut dysfunction can show up far beyond the belly.

Other symptoms to track:

• brain fog or mood swings (gut-brain axis dysfunction)
• skin rashes or breakouts (especially on the cheeks and forehead)
• nutrient deficiencies despite a good diet
• food sensitivities that seem to multiply over time
• feeling tired after meals or craving sugar

I usually have my clients keep a symptom tracker for two weeks alongside a simple food journal. You start to see patterns - like that “healthy” protein bar leaving you wired or your post-salad fatigue hinting at poor fat digestion.

4. Tongue and stool clues

The tongue can offer subtle clues: a white coating might suggest yeast overgrowth, while scalloped edges may point to nutrient malabsorption. And yes, your stool holds a wealth of info - frequency, shape (type three to four on the Bristol stool chart is ideal), and smell all tell us something.

In clinic, I ask clients: Are you going daily? Is it easy to pass? Do you feel “finished” afterwards?

5. What to do beyond probiotics

Probiotics can help, but they’re not a magic bullet - especially if you’re still reacting to common foods or not digesting well. Instead, I start with these steps:

Chew better

It sounds basic, but proper chewing kickstarts the entire digestive cascade. In my clinic, I often see signs of malabsorption in people who eat quickly - something I experienced myself in my 20s. At the time, I didn’t realise how much rushing meals could impact digestion and nutrient uptake. Slowing down, chewing thoroughly, and creating space to eat without distraction can make a bigger difference than any supplement.

Eat in a rested state

The nervous system has to feel safe to digest. Before meals, I recommend box breathing or a few moments of gratitude. It shifts your body into ‘rest and digest’ mode.

Support stomach acid and bile

Think bitters, lemon water, or warm ginger tea before meals. If you’re not breaking down fats well (pale or floating stools), I’ll often suggest artichoke or dandelion root tea.

Get your bowels moving

Daily movement, magnesium citrate, and a fibre-rich, nutrient-dense diet can work wonders. In my own healing journey, regular walks after meals made a huge difference in digestion and energy.

Reduce the inflammatory load

If you suspect food triggers, an elimination phase - followed by a structured reintroduction - can help you tune into what’s helping or hindering your gut. This is especially important in autoimmune conditions, where immune tolerance is often compromised.

You don’t always need advanced testing to start tuning into your gut - there’s a lot your body is already telling you. By observing colon transit time, tracking key symptoms, supporting stomach acid, and reducing common stressors, you can begin laying the groundwork for a more responsive digestive system.

In clinic, these foundations are where we always begin - even when testing is part of the process - because they create the environment for deeper healing. It’s a step I never skip, in practice or in my own health journey.