Gut Health Self-Assessment Checklist
Free Resource | NM Nutrition Limited
Your gut is home to trillions of microorganisms that influence digestion, immunity, mood, and energy. Use this checklist to assess your current gut health and identify areas to improve.
Symptom Checker
Tick any symptoms you experience regularly (at least 1–2 times a week):
Bloating after meals
Feeling of fullness, tightness, or distension
Excessive wind / flatulence
More than usual or uncomfortable
Constipation
Fewer than 3 bowel movements per week
Diarrhoea or loose stools
Frequent loose stools or urgency
Stomach cramps or pain
Recurring abdominal discomfort
Nausea after eating
Feeling sick after meals
Acid reflux / heartburn
Burning sensation in chest or throat
Food intolerances
Reactions to certain foods
Fatigue after eating
Unusually tired post-meal
Skin issues (eczema, acne)
Gut-skin axis can influence skin health
Low mood or anxiety
Gut-brain axis affects neurotransmitters
Frequent illness
70% of immunity is housed in the gut
Brain fog
Microbiome affects cognitive function
Sugar / carb cravings
May indicate gut bacteria imbalance
0–2 symptoms: Your gut health appears good. Focus on maintaining a diverse, fibre-rich diet. 3–4 symptoms: Some gut health issues present. Review your diet and lifestyle factors below. 5+ symptoms: Consider booking a consultation — persistent gut symptoms deserve professional assessment.
Gut-Friendly Diet Checklist
Eat 30+ plant foods per week
Fruit, veg, grains, nuts, seeds, herbs
Eat fermented foods regularly
Kefir, yoghurt, kimchi, sauerkraut, miso
Consume fibre-rich foods daily
Aim for 25–30g fibre per day
Include prebiotic foods
Garlic, onion, leeks, asparagus, oats
Drink 1.5–2 litres of water daily
Essential for digestion and bowel function
Limit ultra-processed foods
Disrupts microbiome diversity
Limit artificial sweeteners
May negatively affect gut bacteria
Eat slowly and chew thoroughly
Digestion begins in the mouth
Avoid eating late at night
Gut has its own circadian rhythm
Include omega-3 rich foods
Oily fish, walnuts, flaxseed
Lifestyle Factors
Manage stress actively
Chronic stress disrupts the gut-brain axis
Exercise regularly
30 min walking daily increases diversity
Prioritise sleep (7–9 hours)
Sleep deprivation impacts gut bacteria
Avoid unnecessary antibiotics
Take probiotics after a course
Don't smoke
Damages gut lining and microbiome
Limit alcohol
More than 14 units/week causes dysbiosis
- Unexplained weight loss
- Blood in stools
- Persistent severe abdominal pain
- Symptoms that significantly affect quality of life
- Suspected IBS or IBD