Your gastrointestinal (GI) system is a cornerstone of your health, but it’s also one of the most difficult areas to evaluate. For many people, talking about what they eat — or even their digestion — feels deeply personal. Dr. David Quartell, in The Body User Manual, simplifies this process by breaking gut health assessment into practical steps anyone can follow.
Step 1: Whole Foods vs. “Make-Believe” Foods
The first step is recognizing the difference between what’s real and what’s heavily processed. Whole foods are recognizable in their natural form — potatoes, grapes, chicken breast. Make-believe foods, on the other hand, are heavily altered products like potato chips, grape jelly, or chicken nuggets.
When in doubt, ask: “Could I make this from scratch in my kitchen?” If yes, it’s closer to whole food. Apps like BobbyApproved can also help you scan barcodes and identify healthier options.
Step 2: Understanding Macros (Protein & Fiber First)
Instead of calorie counting, Dr. Quartell recommends focusing on two key macros: protein and fiber. These nutrients are essential building blocks for health and are easy to track using apps like MyFitnessPal or MyPlate. The goal here isn’t perfection — it’s simply awareness of your daily intake.
Step 3: Listening to GI Signals
Your gut often “talks” through signs and symptoms. Stomach distension, diarrhea, constipation, gas, acne, bloating, cravings, or nausea are all signals worth tracking. Note their frequency, intensity, and timing to establish a clear picture of your digestive health over time.
Step 4: The Poop Assessment
Uncomfortable as it may sound, bowel movements are one of the best windows into your gut health. Ask yourself:
- How often do you go?
- Is it easy or difficult?
- Do you feel fully emptied?
- What’s the wiping experience like?
- What does your stool look like?
Using the Bristol Stool Chart, aim for a Type 3 or 4 — the gold standard of healthy digestion.
Building Your Baseline
Together, these four steps create a starting point for understanding your digestive health. This isn’t about judgment or perfection — it’s about awareness. By observing your food choices, nutrition, symptoms, and bowel patterns, you create a baseline that can guide future improvements.
Want to dive deeper? 🎧
If you’d like to hear more on this topic, head over to our podcast! You can find it here:
Youtube: https://youtu.be/Ll-ZG-5J57s
Spotify: https://open.spotify.com/episode/3AQGcUyvOKhBDGFIqSq297?si=950b9858a99f40a3
Apple podcast: https://podcasts.apple.com/us/podcast/gut-check-101-the-real-story-behind-your-digestive-health/id1836785050?i=1000726912382
🎧 To explore these concepts further, tune into the latest episode of our podcast, where we discuss Dr. Quartell’s practical GI assessment tools in depth. For the complete roadmap, you can find The Body User Manual by Dr. David Quartell on Amazon.