When clients come to me with skin flares, thyroid issues, or autoimmune symptoms, one of the first places I investigate is the gut. Whether we’re looking at stool tests, SIBO breath testing, or nutrient panels, the body often gives us clear signals long before lab results arrive.
As a nutritionist specialising in autoimmune and complex conditions — and someone who’s walked the road myself after years of alopecia and chronic fatigue — I’ve learnt the power of tuning into those signals early on.
Here are five ways I help clients check in on their gut health from the very first weeks we work together — long before any tests are run.
1. Colon transit time: what your bowel movements say about you
One of the simplest but most overlooked tools is measuring how long it takes food to travel through your digestive system. Ideally, this should be between 12–24 hours. Too fast, and you may not be absorbing key nutrients. Too slow, and toxins can build up — contributing to fatigue, skin breakouts, and brain fog.
Try the beetroot test: Eat a good portion of roasted or grated beetroot and monitor when your stool turns reddish. That’s your transit time. If it’s under 12 hours or longer than 30, it’s worth exploring further.
2. Stomach acid levels: underestimated but essential
Low stomach acid is a hidden driver behind so many symptoms I see in clinic — especially in Hashimoto’s, fatigue, and persistent bloating. Without enough acid, your ability to digest protein and absorb minerals like iron and B12 is compromised.
Clues to look for:
- Bloating or fullness after protein-rich meals
- Undigested food in your stool
- Acid reflux (often caused by low, not high, acid)
- Feeling tired after eating
Food-first support like bitter greens (rocket, dandelion, radicchio) can be powerful. And if your gut needs more targeted support, I often recommend BodyBio’s Butyrate or Tudca to support gut lining integrity and bile flow — especially where detox and fat digestion need support. Use code VJ15 to save 15% at checkout.
3. Track the right symptoms (not just bloating)
Gut dysfunction shows up far beyond digestion. I often ask clients to track symptoms like:
- Brain fog or low mood
- Skin rashes (especially on the cheeks and forehead)
- Persistent nutrient deficiencies
- Growing food sensitivities
- Sugar cravings or post-meal fatigue
One strategy I use: pair a two-week food and symptom journal. It helps connect patterns — that “healthy” snack bar that spikes symptoms or the salad that leaves you crashing. If bloating is part of the picture, adding in a cup of Ossa Organic Bone Broth (use code VJ10 and receive a 10% discount at checkout) daily can be a gentle way to nourish the gut lining and restore amino acids like glycine and proline.
4. Tongue and stool clues
Your tongue and stool tell stories. A white coating may point to yeast overgrowth. Scalloped edges? That’s often a flag for nutrient malabsorption. Stool shape (aim for Bristol type 3–4), smell, and frequency are all useful clues. Are you going daily? Is it easy to pass? Do you feel complete afterward?
Don’t overlook these signs — I certainly didn’t in my own journey when the only “diagnosis” I had was that something felt off.
5. What to do beyond probiotics
While probiotics can be helpful, they’re not the whole answer — especially if your system is inflamed or you’re reacting to multiple foods. Instead, I start with these fundamentals:
- Chew properly: Rushing meals undermines digestion. I learned this firsthand in my 20s when fast eating led to bloating and poor nutrient uptake.
- Create a calm state before meals: The gut needs to feel safe to digest. I use Nurosym in my own routine to help regulate the nervous system and shift into rest-and-digest mode. It’s one of the most effective tools I’ve used personally and with clients managing chronic stress or vagus nerve dysfunction. Use VH5 for a 5 % discount at checkout.
- Support stomach acid and bile flow: Bitters, lemon water, or warm ginger tea before meals can be powerful. When deeper support is needed, I often recommend BodyBio’s Tudca or Butyrate.
- Get things moving: Fibre-rich meals, magnesium citrate, and walking after meals make a huge difference. Bone broth, again, plays a role here — it’s easy to digest and incredibly restorative.
- Reduce the inflammatory load: For many autoimmune clients, this means an elimination phase followed by strategic reintroduction. It’s about rebuilding immune tolerance — not restriction for restriction’s sake.
You don’t always need advanced testing to begin healing. These signs — your digestion, your skin, your energy — are already pointing to what your gut needs. Building these foundations first creates the environment for deeper healing. It’s where I start with every client — and where I returned myself when I needed to rebuild from burnout, inflammation, and autoimmunity.
Are you ready to get started?
Download my free guide: The Autoimmunity Recovery Plan — your first step to understanding your symptoms and rebuilding your health from the inside out.
VJ Hamilton, BSc, RNT
VJ Hamilton is a Registered Nutritionist (BANT) and an expert in autoimmune disease. VJ combines her knowledge from her medical science degree in Biochemistry & Immunology with Nutritional Therapy to offer a thorough and personalised approach to support her clients based on the most current scientific research. VJ runs a virtual and in-person nutritional therapy and functional medicine practice, The Autoimmunity Nutritionist, specialising in gut skin and immune health.