The root causes of digestive issues (and what your body is trying to tell you, with holistic advice)

Apr 2

Your gut is constantly sending signals, but they can be easy to overlook. Even if you eat well and avoid certain foods, you might still experience bloating, irregular bowel movements, diarrhea, or a sensitive, heavy stomach after meals.

If this sounds familiar, it’s not because you’re doing something wrong. You might already be doing many things that support your health, yet your digestive system is trying to tell you that something deeper is going on.

Digestive symptoms are rarely about just one thing. From working with clients over the years, I’ve learned that digestion is not only about what you eat, it’s about how your gut microbiome, nervous system and lifestyle work together.

In this article, you’ll discover the root causes of digestive issues, what your gut symptoms might be trying to tell you, and holistic advice you can start using today to support your digestion naturally.

The messages behind your digestive symptoms

Symptoms like bloating, constipation, diarrhea, or acid reflux are often treated as separate problems.

But in reality, they are signals from your body. Your gut is constantly communicating with you.

For example:

• Bloating may indicate gut imbalance, fermentation issues, slow motility, or histamine sensitivity

• Constipation can reflect low stomach acid, slow digestion, or nervous system imbalance

• Diarrhea may point to irritation, inflammation, microbiome imbalance, or increased histamine activity

• Reflux can be linked to stress, slow digestion, or stomach acid levels

These are not meaningless digestive symptoms. They are messages from your body, telling you it needs support. Focusing only on reducing symptoms often misses the root cause.

Possible root causes of your digestive symptoms

1. Your gut microbiome may be out of balance (including SIBO or low diversity)

Your gut microbiome is the community of trillions of microorganisms, including bacteria, fungi and other microbes, that live in your digestive tract. These microbes play a central role in breaking down food, absorbing nutrients, regulating inflammation and supporting your immune system.

When your microbiome is balanced, digestion feels easier and more comfortable. When it’s imbalanced, it can lead to digestive issues like bloating, gas, irregular stools, food sensitivities, and slow digestion.

Even if you eat healthy, your gut microbiome can still be disrupted.

Holistic support you can start today:

·        Eat a diverse, fibre-rich diet with vegetables, fruit, nuts, seeds, kernels, legumes, and whole grains, introducing changes slowly.

·        Include polyphenol-rich foods such as berries, apples, grapes, cocoa, green tea, colourful vegetables, nuts, seeds, and herbs like turmeric or cinnamon.

·        Add fermented foods, if tolerated at this moment, such as yoghurt, kefir, or sauerkraut, around three to four times per week.

·        Eat mindfully in a calm environment, chewing your food well.

A microbiome test can help uncover imbalances unique to your gut, providing guidance for personalised support, which is also how I work with my clients, with more details later in the article.

2. Your nervous system affects digestion

Your digestion is closely connected to your nervous system. Your body has two main states: a relaxed “rest and digest” state, where digestion works optimally, and a stress “fight or flight” state, where digestion slows down.

When stressed, your body prioritises survival over digestion. Even healthy food can trigger bloating, slow digestion, gut discomfort, or changes in bowel movements.

Holistic support you can start today:

·        Take deep breaths before meals

·        Slow down while eating

·        Create moments of rest during your day

·        Start your morning without rushing

Supporting your nervous system is one of the most powerful ways to improve digestion naturally.

3. Your digestion needs support, not only restriction

Many people with digestive issues start removing foods to reduce symptoms. While this can help short-term, it often doesn’t address the root cause.

Your digestion may need more support, such as enzymes, nutrients to strengthen the gut lining, or ways to restore microbiome balance.

Holistic support you can start today:

·        Eat regular, balanced meals with protein, healthy fats, and fibre

·        Avoid constant snacking to support your digestion rhythm: have at least 2,5 hour between something you eat

·        Choose warm and easy-to-digest foods if your gut feels sensitive: soups, cooked vegetables and oats

·        Include foods that support your gut lining, such as bone broth, ghee or butter, and omega‑3 rich foods, including fatty fish (sardines, anchovies, salmon), walnuts, and chia seeds

4. Inflammation and lifestyle impact your gut health

Gut health is influenced by more than food. Chronic low-grade inflammation can affect digestion and lead to ongoing symptoms, influenced by stress, poor sleep, ultra-processed foods, lack of recovery, and environmental factors.

Holistic support you can start today:

·        Limit (ultra)processed foods

·        Include anti-inflammatory foods such as fatty fish, walnuts, flaxseeds, blue berries, carrots, asparagus and beetroot

·        Prioritise sleep and maintain a consistent daily rhythm

·        Move your body in supportive ways, such as yoga, pilates, walking, or cycling, in a way that reduces stress rather than adds to it

·        Spend time outside to calm down

5. Why a microbiome test can help uncover your root cause

Digestive symptoms often persist because the approach is not personalised. Your gut is unique. A microbiome test can provide insight into your gut bacteria, fungi, and other microbes, possible imbalances, signs of inflammation, and how your digestion may be affected.

This allows you to move away from guesswork and create a plan that truly supports your body, giving you guidance for personalised, holistic support.

Finding the right support for your gut health

If your digestive symptoms keep coming back, you’ve tried different diets, or you don’t know what your gut needs, it might be time to take a more personalised approach.

Because your gut health is personal, your solution should be too. As a holistic dietitian, I help clients understand the root causes of digestive issues and support their gut through nutrition, lifestyle, supplementation and microbiome testing.

If you want to understand your personal root causes and start feeling better, I would love to support you.