Signs of Poor Gut Health and How to Fix It

Signs of Poor Gut Health and How to Fix It

Gut health plays a pivotal role in overall well-being, influencing everything from digestion to immunity, and even mood. When your gut is out of balance, it can manifest in several ways that might not immediately seem related to digestion. Recognising the signs of poor gut health early on can help you take action before more serious health issues develop. Here’s how to identify the signs of an unhappy gut and, most importantly, how to restore balance.

1. Digestive Issues

One of the most obvious signs of poor gut health is digestive discomfort. This could include bloating, excessive gas, constipation, or diarrhoea. An imbalanced gut microbiome—made up of the trillions of bacteria and microbes in your intestines—can disrupt normal digestive function, leading to these uncomfortable symptoms.

Fix it: Begin by tracking your diet and identifying any foods that could be triggering your symptoms. A personalised approach such as the FODMAP diet, commonly used to manage IBS (Irritable Bowel Syndrome), can be helpful. Incorporating more fibre-rich foods and probiotic-rich foods like kefir, sauerkraut, or kombucha can also support a healthier gut microbiome.

2. Unexplained Fatigue

Persistent tiredness or fatigue, even after a full night’s sleep, could be linked to poor gut health. A gut imbalance can interfere with nutrient absorption, leading to deficiencies in key vitamins and minerals like B12 and iron, which are essential for energy production.

Fix it: Focus on eating a varied and nutrient-dense diet. Include plenty of fruits, vegetables, whole grains, and healthy fats to support energy levels. Also, consider gut-healing supplements like probiotics or prebiotics to help restore the balance of good bacteria in your gut, aiding in better nutrient absorption.

3. Skin Problems

Conditions like eczema, acne, or rosacea could be a result of an unhealthy gut. An imbalance in gut bacteria can cause inflammation, which can show up on your skin. Leaky gut syndrome, where the gut lining becomes damaged, can also allow toxins to enter the bloodstream and trigger skin flare-ups.

Fix it: Incorporate anti-inflammatory foods into your diet such as leafy greens, berries, and fatty fish. Avoid processed foods, as they can aggravate inflammation. Probiotic-rich foods and supplements can also help by improving the gut lining and supporting your body’s natural detoxification processes.

4. Frequent Illness

Did you know that a large percentage of your immune system resides in your gut? A compromised gut can weaken your immune defences, leaving you more susceptible to infections and illnesses.

Fix it: Focus on gut-healing foods like bone broth, fermented foods, and those rich in prebiotics. Ensuring adequate fibre intake helps keep your gut flora balanced, enhancing your immune system. Adding a quality probiotic supplement can also help strengthen your gut’s defences.

5. Mood Swings or Anxiety

Gut health and mental health are closely connected. The gut is often referred to as the “second brain” because it produces a significant amount of serotonin, the feel-good neurotransmitter. An imbalance in the gut can lead to changes in mood, anxiety, or even depression.

Fix it: Along with managing stress, which can exacerbate gut issues, consider increasing your intake of omega-3 fatty acids (found in oily fish) and fermented foods, both of which support a healthier gut-brain connection. If you suspect a more significant imbalance, speaking with a healthcare professional about probiotics or microbiome testing might be helpful.

Poor Gut Signs Conclusion

Your gut health affects much more than just digestion. By recognising the signs of poor gut health early, you can take proactive steps to restore balance and improve your overall well-being. Focus on a whole-foods-based diet, manage stress, and incorporate gut-supportive foods like probiotics and prebiotics to keep your gut (and you) in tip-top shape.

If you’re struggling with gut issues, don’t hesitate to reach out to a healthcare professional to explore personalised treatment options. Book a free call to discuss your needs. Restoring gut health is a journey, but it’s one that pays off with improved energy, better skin, and a more resilient immune system.

References:

1. O’Neill, P. (2020). Gut Health: The Role of the Microbiome. Cambridge University Press.
2. Singh, R. et al. (2020). The Role of Diet in the Gut Microbiome and Human Health. Clinical Nutrition.
3. Di Ciaula, A. et al. (2017). Leaky Gut Syndrome: A Comprehensive Review. Digestive Diseases and Sciences.
4. Rios-Covian, D. et al. (2016). Gut Microbiota and Its Effect on Human Health. Microorganisms.