What does Healthy Digestion Look Like?

What’s considered “normal” in our modern culture doesn’t necessarily mean it’s healthy or optimal. 

What are signs that your digestion is working optimally?

  • Healthy appetite 
    • being ready for a morning meal by 7-9 am, feeling hungry again 3-6 hours later and at steady 3-6 hour intervals throughout the day. 
  • Steady energy throughout the day
    • no fatigue or big drops in energy after eating or mid-afternoon, or difficulty waking up or getting going 30 minutes after waking.
  • One to three bowel movements daily, which pass easily and are formed like a banana
    • no visible food, mucus, fatty film, or off colors
  • Clear skin
    • free of acne, itching, inflammation, and rashes
  • Focused mind and inspired thinking
  • Your athletic performance is reflective of your training
  • Balanced hormones and menstrual cycle (if a menstruating female)
    • no PMS or menopausal symptoms

What are signs that your digestion is not working optimally?

  • Lack of appetite, or only tolerating very small amounts of food before feeling full 
  • Fatigue throughout the day, or crashes of energy after meals or during certain times of day; 
    • difficulty getting going in the morning
  • Sluggish or rapid digestion 
    • feeling hungry again within 1-2.5 hours after a meal, or like food sits in your stomach after a meal, resulting in excess fullness
  • Less than one bowel movement daily, difficulty passing a stool, or having to go multiple times per day
    • diarrhea, loose stools, deer pellets, visible food, mucus or greasy film; colors other than chocolate brown
  • Digestive Symptoms
    • bloating, gas, reflux, pain, cramps, gurgling, nausea, food intolerances
    • cravings for certain foods; particularly sweet or salty flavors
  • Skin Irritations
    • eczema, psoriasis, rashes, hives, acne
    • tooth Indentations on the tongue’s edges; a white, black, gray or yellow coating on the tongue
  • Brain Fog or Irritability, Depression, Anxiety, Scattered Thoughts
  • Your athletic performance is suffering despite training, or you continue to encounter performance or training set-backs
  • Hormonal Imbalances and menstrual cycle symptoms 
    • PMS or menopausal symptoms 


Are all of these really related to digestion? 

The answer is yes! The ability to take food and break it down into nutrients, and assimilate it into the body to be used as energy is the basis for building healthy body tissue (and thus a healthy body!) The health of your gut microbial community and intestinal lining directly impacts your health, hormones, and ability to tolerate food.

Next Steps

Do you find indications that your digestion isn’t working optimally? Within my nutrition practice, I specialize in endurance athletes and digestive imbalances. If you routinely struggle with any of the above symptoms,  I encourage you to reach out to me for more personalized support.