Understanding intestinal and bowel movement problems and solving them sustainably

You actually live a healthy lifestyle and pay attention to your diet, but your stomach still goes haywire? If intestinal and bowel movement problems such as constant bloating, constipation, or diarrhea are part of your everyday life, they are more than just annoying. They are often an unmistakable signal from your body that something has gotten out of balance.

When your gut becomes a nuisance

Do you often feel uncomfortably bloated, suffer from unpredictable bowel movements, or do cramp-like abdominal pains drain your energy? You are far from alone. Digestive problems are a huge issue, yet people talk about them openly far too rarely. A calm, functioning gut is the absolute foundation of your well-being, your energy, and even your mood.

Think of your gut simply as a highly sensitive ecosystem. Billions of microorganisms work here around the clock to break down your food, train your immune system, and produce important messenger substances. When this delicate balance is disrupted—whether by stress, the wrong diet, or perhaps undetected intolerances—you feel the effects immediately and throughout your body.

A problem affecting more and more people

The numbers don't lie: Digestive problems are no longer a niche issue. An analysis by KKH Kaufmännische Krankenkasse from 2022 showed that in Germany alone, around 189,000 insured people were receiving medical treatment for irritable bowel syndrome. What is particularly striking is that it is affecting more and more young people. In just ten years, the proportion of 20- to 24-year-olds with this diagnosis rose by a full 15 percent. You can read more about this development in the KKH analysis.

Your bowel movements are a direct reflection of your gut health. Ignoring them means overlooking one of your body's most important warning signals.

This guide is your compass for finally deciphering your body's messages. We explain clearly and without jargon what might be behind your symptoms and how you can take control again. You will learn:

• Which causes are actually most often behind intestinal problems.
• What the nature of your bowel movements reveals about your health.
• How you can actively counteract this with targeted measures.

Our goal is to provide you with the knowledge you need to uncover the true causes of your intestinal and bowel movement problems. A modern self-test can be an important first step. For example, the mybody®x gut microbiome test analyzes your gut flora with great precision and provides you with a personalized roadmap to greater well-being—so that you can finally feel lighter and more energetic again.

What your bowel movements reveal about your health

Constipation, diarrhea, or persistent bloating are more than just bothersome. They are important messages from your body. If you are struggling with bowel movements and digestion, this is often a direct sign that your inner ecosystem has become unbalanced. Once you learn to interpret these signals correctly, you will already be much closer to the true cause of your discomfort.

Imagine your intestines as a finely tuned clockwork mechanism. Your diet, stress, gut bacteria, and lifestyle are the gears that keep everything running. If one of these gears becomes stuck, you feel it throughout the entire system—and your bowel movements are often the first thing to reveal it.

Constipation—when nothing moves

Everyone knows the feeling: You need to go, but it simply will not happen. Doctors speak of constipation when you have a bowel movement less than three times a week, your stool is very hard, and you have to strain considerably. You are often left with the exhausting feeling that you have not fully emptied your bowels.

This stubborn problem can have entirely harmless causes. A low-fiber diet, too little fluid, or a lack of exercise are classic suspects. But stress can also literally bring natural bowel movement (peristalsis) to a standstill.

However, you should not take persistent constipation lightly. It not only severely limits your quality of life, but is also a clear signal that your digestive system urgently needs support. It is important to find the cause instead of simply counteracting it with laxatives. In the long term, these can even further worsen your intestinal and bowel movement problems.

Diarrhea—when everything moves too quickly

The exact opposite is diarrhea: The stool is watery or mushy, and you have to go to the bathroom more than three times a day. Acute diarrhea is usually a sensible defense reaction by your body. It wants to get rid of pathogens or substances you cannot tolerate—as with a gastrointestinal infection—as quickly as possible.

But if you suffer from diarrhea repeatedly or even chronically, this points to underlying disorders. There are many possible triggers:

• Food intolerances: Your body reacts strongly to certain food components such as lactose, fructose, or gluten.
• Irritable bowel syndrome: A functional disorder in which communication between the gut and brain is disrupted, causing digestion to go haywire.
• Inflammatory bowel diseases (IBD): Serious conditions such as Crohn’s disease or ulcerative colitis that require medical treatment.

Especially with diarrhea, it is extremely important to replace lost fluids and electrolytes immediately, as your body can otherwise become dehydrated quickly. However, highly sweetened or acidic drinks are not a good idea here—they only irritate the intestines further.

Bloating and flatulence—when there is too much air

An uncomfortably distended bloated abdomen (meteorism) and excessive flatulence occur when too much gas builds up in the intestines. These gases are normally produced by your gut bacteria during digestion. A little is perfectly normal, but when it becomes excessive, it can be painful and cause a distressing feeling of fullness.

A bloated abdomen is not just a cosmetic problem. It is a clear signal that your gut flora is overloaded or that the wrong “bacterial workers” are on the job.

The causes are often hard-to-digest foods, disrupted gut flora (dysbiosis), or eating too quickly, which can cause you to unconsciously swallow a lot of air. If the balance of your gut bacteria is disrupted, certain food components may ferment excessively—and that really ramps up gas production.

This table will help you better assess your symptoms and identify initial clues about their underlying causes.

Symptoms and their possible causes at a glance

Symptom	Possible harmless causes	Possible more serious causes	Typical accompanying signs
Constipation	Low-fiber diet, insufficient fluid intake, lack of exercise, stress, medications	Irritable bowel syndrome, hypothyroidism, neurological disorders, intestinal obstruction	Hard stools, straining excessively; feeling of incomplete evacuation; abdominal pain
Diarrhea	Gastrointestinal infection, spoiled food, stress, new medications	Food intolerances (lactose, fructose), irritable bowel syndrome, IBD (Crohn’s disease, ulcerative colitis)	Watery or mushy stool; abdominal cramps; sometimes fever or nausea
Bloating	Gas-producing foods (cabbage, legumes), eating quickly, carbonated drinks	Dysbiosis (disrupted gut flora), food intolerances, irritable bowel syndrome, small intestinal bacterial overgrowth (SIBO)	Bloating; abdominal pain; feeling of fullness; audible bowel sounds

Remember, this table is intended only as an initial guide. A reliable diagnosis can only be made through a medical examination.

When to see a doctor and when to investigate the causes yourself?

The following graphic provides an initial, simple decision aid. When should you have your gut problems evaluated by a doctor, and when can you initially investigate the causes yourself?

The decision tree highlights a crucial point: chronic, meaning long-lasting or constantly recurring, symptoms should always be evaluated by a doctor. This is the only way to reliably rule out serious illnesses. For occasional problems, however, a targeted investigation into the causes can be the right first step.

What is really causing your gut problems? Investigating the clues

Do you sometimes wonder why you are constantly struggling with your digestion while others seem able to eat anything without the slightest problem? The answer is rarely simple, because usually no single factor is to blame. Rather, gut and bowel movement problems are the result of a complex interplay—a kind of domino effect taking place in your abdomen.

To untangle this chaos, we need to approach it like detectives and examine the four key pillars that determine your gut health. Once you understand these areas, you can identify the real troublemakers in your everyday life and finally take targeted action.

Pillar 1: Your microbiome out of balance

Your gut is home to a vast community of trillions of microorganisms—your microbiome. It’s best to picture it as a densely vegetated, species-rich rainforest. In this ecosystem, countless beneficial bacteria keep harmful germs in check, help you digest food, and train your immune system.

But if this rainforest falls out of balance—experts refer to this as dysbiosis—it can lead to serious problems. It’s as if weeds and pests suddenly gained the upper hand. The result: excessive gas production, inflammation, and impaired nutrient absorption. All of this directly affects your bowel movements and well-being. Incidentally, this imbalance can also increase the risk of small intestinal bacterial overgrowth. You can learn more in our article about SIBO and its symptoms.

Pillar 2: The role of diet and intolerances

What you eat is the food for the inhabitants of your gut. And this may be the key to your problems. Undiscovered food intolerances often play an important role. While your neighbor may enjoy dairy products without any problems, your body might respond to lactose, fructose, or gluten with a silent defensive reaction. These subtle inflammations permanently irritate the intestinal lining and sabotage your digestion from within.

A mybody®x food intolerance test can provide clarity by measuring your IgG4 response to numerous foods and helping you identify potential triggers.

Every year, around 2.4 million people in Germany are hospitalized due to diseases of the digestive tract. At the same time, AOK Rheinland/Hamburg data for 2023 show record levels of gastrointestinal infections. These are promoted not only by viruses but also by factors such as stress and diet. Read more here about the alarming frequency of digestive problems in Germany and the reasons behind them.

Pillar 3: Your lifestyle as an accelerant

Your gut and brain are directly connected via the gut-brain axis—a kind of data highway. So whatever you feel, your stomach feels too. Chronic stress is therefore one of the greatest enemies of healthy digestion. When your body is under stress, it releases hormones such as cortisol. These can alter intestinal movement, disrupt stomach acid production, and weaken the protective intestinal lining.

This connection is not imaginary; your lifestyle has a direct impact:

• Stress: It can paralyze intestinal movement (peristalsis) and cause constipation, or accelerate it dramatically, resulting in diarrhea.
• Sleep deprivation: It disrupts the nighttime regeneration of your intestinal lining and throws off the delicate balance of your gut bacteria.
• Lack of exercise: A predominantly sedentary lifestyle slows intestinal activity and is a common cause of persistent constipation.

Pillar 4: Have organic causes ruled out

While most functional intestinal problems are triggered by the factors mentioned above, there are also organic diseases that absolutely require medical evaluation. These primarily include inflammatory bowel diseases (IBD) such as Crohn’s disease or ulcerative colitis.

These diseases cause persistent inflammation in the digestive tract, often manifesting as severe diarrhea, cramp-like abdominal pain, and sometimes even blood in the stool. If you notice such symptoms or your complaints suddenly appear without any apparent reason, seeing a doctor is essential. This is the only way to reliably diagnose or rule out serious conditions.

How to finally gain clarity with the mybody®x test

Put an end to the endless guessing about your digestion. If you are tired of making vague assumptions and are instead looking for well-founded, scientific answers to your gut and bowel problems, then the mybody®x gut microbiome test is your first, decisive step. It puts an end to guesswork based on gut feelings and gives you the facts you need to regain control.

Don’t think of the test as a simple snapshot, but rather as an incredibly detailed map of your inner ecosystem. Instead of blindly poking around in the fog, you gain a clear view of the complex world inside your gut. That is the key, because without accurate data, every attempt to improve your digestion is little more than a game of chance.

From sample to your very own plan

We have designed the entire process to be as simple and discreet as possible. You can complete everything conveniently at home—with no complicated doctor’s appointments or long waiting times. You simply collect a small stool sample in your own bathroom and send it free of charge to our ISO 15189-certified specialist laboratory in Germany.

This is where the real detective work begins. Using state-of-the-art sequencing technology (known as next-generation sequencing), our experts decode the DNA of the microorganisms in your sample. This creates an exceptionally detailed picture of your gut flora.

The mybody®x test is your direct connection to your digestive system. It provides the data you need not only to manage your gut health but also to actively shape it.

What the test tells you in concrete terms

The analysis is far more than just a dry list of bacteria. It reveals functional relationships that may be directly connected to your symptoms, such as irregular bowel movements, bloating, or general discomfort.

Your personal results report breaks down, among other things:

• Composition of your gut flora: You can see exactly which beneficial bacterial strains (such as lactobacilli or bifidobacteria) are present in your gut and whether potentially harmful or gas-producing microbes have spread too extensively.
• Dysbiosis index: A simple value that shows you at a glance how severely your microbiome may have become unbalanced.
• Signs of inflammation: The test measures the marker calprotectin, which may indicate inflammatory processes in your intestinal lining.
• Analysis of your intestinal lining: You receive an indication of whether there are signs of increased permeability—better known as “leaky gut.”

This scientifically grounded analysis forms the basis for what ultimately matters: personalized recommendations for action. Based on your unique microbiome profile, you receive tailored tips for your diet and lifestyle. You learn which foods feed your “good” bacteria and which you should avoid to better manage your symptoms.

The path to a better feeling in your gut begins with knowledge

Instead of generic advice, you receive a concrete roadmap precisely tailored to your body’s needs. This data-based approach is the key to finally addressing recurring gut and bowel problems sustainably. The test is therefore your personal starting point for targeted and effective change.

If you would like to learn more about exactly how such a test works, feel free to read our detailed article about the at-home gut test. By understanding what is really going on inside you, you can finally stop guessing and start taking action.

Your roadmap to a healthy gut

Analyzing your gut is the first crucial step. But the real change only begins when you bring this knowledge into your everyday life. Consider this section your personal toolbox for finally getting your gut and bowel problems under control. We’ll show you how to take concrete, immediately actionable measures based on typical insights from a microbiome test.

Knowledge is the starting point; putting it into practice is your path to your goal. Think of the following tips as your first, simple steps along this path.

Feed your beneficial gut bacteria

Your diet is the most powerful lever you have at your disposal. Imagine that you are the gardener of your inner “gut garden.” You decide which plants—that is, bacteria—you nurture and care for.

A key component is fiber. It is the absolute favorite food of your beneficial gut inhabitants. Soluble fiber in particular, such as that found in oats, psyllium husks, apples, and carrots, is metabolized by beneficial bacteria into short-chain fatty acids such as butyrate. This is great because these fatty acids nourish your intestinal lining and have anti-inflammatory effects.

To specifically support your gut microbiome, you can rely on two types of food:

• Probiotic foods: They contain live, beneficial bacterial cultures. These include yogurt, kefir, raw sauerkraut, kimchi, and kombucha. In a sense, they provide new, hardworking members for your gut team.
• Prebiotic foods: They provide nourishment for the beneficial bacteria already present. These include chicory, onions, garlic, leeks, asparagus, and bananas. They help your beneficial allies feel truly at home and multiply.

If you want to delve deeper and specifically strengthen your inner ecosystem, our guide offers many more tips on how to naturally build up your gut flora.

Your lifestyle as an ally for your gut

In addition to your diet, there are other important aspects of your daily routine that are crucial for smooth digestion and regular bowel movements.

Stress management: Your gut and brain are inseparably connected through the gut-brain axis. Constant stress can disrupt bowel movements, leading to constipation or diarrhea. So consciously incorporate small moments of relaxation into your day. Just a few minutes of deep breathing, a short meditation, or a walk in nature can lower your stress levels and signal to your gut: Everything is fine.

Exercise: Regular, moderate exercise stimulates natural bowel activity (peristalsis). This not only helps tremendously with constipation, but also promotes blood flow to the intestines and supports a healthy microbiome. You don't have to run a marathon—even a daily 30-minute walk can work wonders.

Sleep: While you sleep, your entire body regenerates, including your intestinal lining. Getting enough restful sleep is therefore essential for a strong digestive system.

Colorectal cancer remains a serious threat that often begins with changes in bowel movements. Particularly alarming is that the incidence rate among younger adults aged 25 to 49 increased by 11 percent from 2002 to 2014—an age group for which no routine screening is offered. Preventive measures are therefore all the more important. A mybody®x gut microbiome test can help detect imbalances early and provide you with dietary tips that may reduce your risk. Learn more about the alarming colorectal cancer figures in Germany and the importance of prevention.

Your gut-friendly shopping list

To make getting started as easy as possible, we’ve put together a straightforward shopping list for you here. These foods are truly beneficial for your gut:

• Vegetables: broccoli, carrots, fennel, spinach, zucchini, pumpkin
• Prebiotic vegetables: chicory, leeks, onions, garlic, asparagus
• Fruit (in moderation): berries, bananas (preferably slightly green), papaya, kiwi
• Fiber-rich grains & seeds: oats, flaxseeds, chia seeds, psyllium husks
• Fermented foods: plain yogurt (without sugar), kefir, raw sauerkraut, miso, tempeh
• Healthy fats: avocados, olive oil, nuts, seeds
• Herbs & spices: ginger, turmeric, peppermint, caraway

Think of this list as your personal starting point. Simply observe how your body reacts to the new foods and adjust your diet step by step. Give your gut some time to adjust—you’ll see that positive changes in your bowel movements and well-being won’t be long in coming.

Your most important questions about gut problems: Finally, clear answers

Finally, we want to take some time to address the questions that repeatedly arise in connection with gut and bowel movement problems and cause the greatest uncertainty. Here you’ll find short, easy-to-understand answers to help you on your path to greater well-being.

How can I tell whether my gut problems are psychological?

The connection between the mind and the gut—the famous gut-brain axis—is not imaginary; it is a hard fact. If you notice that your stomach acts up mainly when you are stressed, facing an important appointment, or feeling restless inside, that is a strong signal.

Symptoms such as a racing heart, tension, or poor sleep often accompany them. It’s a classic vicious cycle: anxiety triggers stomach rumbling or diarrhea, and worrying about the symptoms only increases the anxiety. A mybody®x hormone test can help you better understand how stress hormones such as cortisol affect your body.

When can I expect my symptoms to improve?

Understandably, this is the question everyone wants answered, but unfortunately there is no one-size-fits-all answer. How quickly you feel an improvement depends largely on the cause and on how consistently you follow through.

• For diet-related problems: If you deliberately change your diet, for example by eating more fiber or gut-friendly foods, you will often notice the first positive changes in your bowel movements after just one to two weeks.
• In cases of dysbiosis: If your microbiome has become unbalanced and needs targeted support, it can take several weeks to months for the balance to settle again. Patience and persistence are essential here.
• When stress is the trigger: As soon as you incorporate effective relaxation techniques into your daily routine, the symptoms can often improve surprisingly quickly.

The important thing is: Your gut is not a light switch that you can simply flip. It is a complex ecosystem that needs time to adjust to changes and heal.

When do I absolutely need to see a doctor about intestinal problems?

Self-help and tests are a great first step, but there are clear warning signs that mean you should not waste any time and should see a doctor immediately. Do not hesitate if any of these symptoms occur:

• Blood in the stool
• Severe, unintentional weight loss
• Persistent high fever
• Sudden, extremely severe abdominal pain
• Changes in bowel movements that persist for more than 4-6 weeks
• Diarrhea at night that wakes you from sleep

A doctor can reliably rule out serious conditions such as inflammatory bowel disease (IBD) or colorectal cancer and provide an accurate diagnosis. This is the foundation for every subsequent step.

Want to dive even deeper? You can find many more fascinating insights and practical tips in the related articles on our blog. There, we explore many related topics in even greater detail.

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Are you ready to end the guesswork and uncover the true causes of your digestive problems? The mybody®x gut microbiome test provides the scientific data you need for a targeted fresh start. Order your test now and receive your personal roadmap to a better gut feeling and improved quality of life. Learn more about our health tests here.