Think Your Gut is Fine? Constipation Isn’t the Whole Story
You might assume that if you are not constipated, your gut is healthy. But research and real-world experience tells a different story. Your gut can be imbalanced or inflamed long before digestive symptoms appear.
Gut inflammation is sneaky, and I learned that even though my bathroom routine felt normal, my gut had a different story. In 2024, I participated in the NeuroFiber clinical trial, which involved completing bloodwork and a calprotectin stool test, which measures gut inflammation, eating one bar per day for a month, and then repeating the tests. After one month of eating a NeuroFiber bar daily, my calprotectin levels dropped from an elevated 95.02 to *31.2. Proof that your gut can whisper long before it shouts.
Not everyone is going to run out and take a calprotectin test, so here are some subtle signs that yours might be whispering now too.
* calprotectin levels less than 50 are considered normal/not inflamed
1. Digestion & Bowel Habits
Healthy: Predictable bowel movements, soft stools, minimal bloating
Red flags: Constipation, diarrhea, hard/loose stools, reflux
Your microbiome regulates mobility and fiber breakdown. When bacteria shift, digestion often does too. Check out the Bristol Stool Chart for what is considered normal.
2. Sudden Body Changes
Healthy: Stable weight, strong immunity, good food tolerance
Red flags: New food sensitivities, unexplained weight changes, elevated calprotectin, frequent colds
An imbalanced gut can affect metabolism, inflammation, and immune resilience.
3. Mood, Energy and Sleep
Healthy: Balanced mood, steady energy, good sleep
Red flags: Fatigue, brain fog, anxiety, poor sleep
An imbalanced microbiome can impact mood and cognition.
4. Skin & Immune Signals
Healthy: Balanced skin, stable immune system
Red flags: Acne, eczema, rosacea, flares in allergies or autoimmune symptoms
The “gut–skin axis” links microbial imbalance with surface inflammation.
Roadmap to a Balanced Gut Microbiome
✅ Do more:
Aim for 25-30 grams of fiber daily and fiber diversity throughout the week
Add fermented foods (greek yogurt, sauerkraut, kimchi, keifer)
Move your body every day
Prioritize sleep
Form easy, everyday stress-relief habits
🛑 Do less:
Added sugars
Ultra-processed foods
Excess alcohol
Avoid situations that elevate stress
Quick 5-Question Gut Check
Say YES to 2 or more and your gut may need attention:
Frequent bloating or irregularity?
New food sensitivities?
Fatigue or brain fog?
Getting sick more often?
Unexplained weight changes?
The Bottom Line
Gut imbalance doesn’t always look like digestive problems. It can show up in body changes, mood, energy, skin and immunity. The good news is small daily choices such as adding fiber to your diet, exercise and prioritizing sleep can shift your microbiome toward better balance.
