Your gut has a language of its own. Sometimes it's loud and clear, like when you're rushing to the bathroom. Other times, it’s more subtle. A bit of bloating here, a missed bowel movement there, or just that uncomfortable “off” feeling you can’t quite explain.

It can be hard to know what’s normal, what’s not, and when to take action. So let’s decode three of the most common gut signals: constipation, bloating, and that vague sense that something isn’t quite right.

What does “normal” look like?

Bowel habits vary a lot from person to person. It’s considered completely normal to open your bowels anywhere from three times per day to three times per week. What matters more than frequency is the quality of the experience.

• Do you feel satisfied after going?
• Do you have a clear urge, without it feeling urgent?
• Are you passing stools without straining or discomfort?
• Is the consistency soft and formed, ideally like a smooth sausage or log?

Fluctuations in bowel habits are also normal, especially in response to stress, travel, changes in diet, hormones, or sleep. It’s when symptoms become persistent or disruptive that it’s worth investigating further.

What is constipation?

Constipation isn’t just about not going. According to the Rome IV criteria, which are used internationally to define disorders of gut-brain interaction, constipation involves at least two of the following symptoms, present for three months or more:

• Fewer than three bowel movements per week
• Straining during more than 25 percent of bowel movements
• Lumpy or hard stools more than 25 percent of the time
• A sensation of incomplete evacuation
• A feeling of blockage or difficulty passing stool
• Needing to use your fingers or press on the abdomen to help things along

You can still be constipated even if you’re going daily, especially if you’re straining, passing hard stools, or feeling like you haven’t completely emptied.

How do laxatives and fibre help?

Laxatives work by stimulating movement in the bowel or by drawing water into the stool to make it easier to pass. They can be very effective when used appropriately, especially during flare-ups or periods of slowed motility.

Fibre helps in a different way. It adds bulk to the stool and supports the natural rhythm of the bowel. It also plays an important role in creating a sense of complete evacuation. Certain types of fibre, particularly non-fermentable fibres, can support regularity without increasing gas or bloating.

For many people, using fibre consistently to build bulk, alongside laxatives as needed to generate movement, offers effective and sustainable support.

What is bloating and is it normal?

Bloating is the sensation of fullness, pressure, or swelling in the abdomen. It’s incredibly common and can be triggered by a range of factors, including gas production, slow transit, dietary changes, hormone fluctuations, and stress.

Bloating is subjective. It’s what you feel, not necessarily what you see. Some people experience intense bloating without any visible change in their body.

Mild bloating that comes and goes is common, especially after large meals or high-fibre foods. But if bloating is frequent, painful, or affects your quality of life, it may signal an underlying issue such as IBS or food intolerance.What is distension?

Distension is the visible expansion or swelling of the abdomen. While bloating is what you feel, distension is what you see. It is often described as looking several months pregnant by the end of the day.

Distension may be caused by gas, fluid retention, or even the way the abdominal wall muscles respond to pressure. In people with sensitive guts, including those with IBS, the abdominal wall may relax rather than contract in response to bloating, which can exaggerate the appearance of swelling.

If you’re noticing a pattern of daily distension, particularly if it worsens throughout the day, it’s worth exploring strategies to support gut function and motility.

What does it mean to feel “off”?

Sometimes gut symptoms are harder to define. You might feel sluggish, heavy, or not quite yourself. You may not be bloated or constipated, but your gut just doesn’t feel like it’s functioning the way it usually does.

This can be your gut’s way of telling you that something has disrupted its usual rhythm. Sleep, stress, hormones, diet, and nervous system activity can all influence how your gut behaves and how you feel.

Because the gut and brain are so closely connected, changes in your emotional state can show up in your digestion, and gut symptoms can in turn affect how you feel emotionally.

Listen to your gut and reach out if needed

If you’re feeling “off” more often than not, it’s important to know that you don’t need to wait until symptoms are severe to take action. Many people benefit from a combination of daily support like fibre, hydration, physical activity, and gut-directed hypnotherapy (such as the Nerva app), along with occasional symptom relief when needed.

And if your symptoms persist, or if something just doesn’t feel right, it’s always a good idea to speak with your GP or healthcare provider.

Dr Simone Peters (PhD)

Founder Mind + Gut Clinic | Co-Founder Nerva | Co-Founder TUMME