An imbalanced gut cannot properly absorb nutrients, increases systemic inflammation, and can trigger the development of metabolic and neurological health issues.
Discover ten signs of an unhealthy gut and learn how to support optimal digestive functions with simple diet and lifestyle changes.
Why does gut health matter?
The digestive system comprises the mouth, esophagus, stomach, small intestines, colon, and rectum, which facilitate the breakdown of food into nutrients and eliminate waste products and toxins.
While optimal digestive functions are crucial, the term gut health typically refers to a healthy microbiome, which houses beneficial microorganisms in the intestines.
The microbiome comprises trillions of microbes, and most humans carry around 200 different species of gut bacteria, fungi, and viruses.
Although many of these microorganisms are beneficial and essential for health, certain species can become harmful if they overgrow and disrupt the balance of the gut microbiome, increasing the risk of disease.
In addition to efficient digestion, a healthy gut is crucial for regulating balanced immune function and various aspects of physical and mental health via the gut-brain axis.
The gut-brain axis, also known as the gut-brain connection, is a bidirectional network of nerves that links the central nervous system and digestive tract.
This communication system sends signals between the brain, enteric nervous system, and microorganisms living in the gut.
Watch the video below to learn more about the gut-brain connection.
10 signs of an unhealthy gut
An unhealthy gut can lead to a wide range of symptoms that significantly impact physical and emotional well-being.
Here are ten signs and symptoms indicative of an unhealthy gut.
1. Poor mental health
An unhealthy gut can influence mental well-being and cognitive function, likely due to a communication disruption along the gut-brain axis.
Although more research is needed, research shows that intestinal flora composition is closely linked with anxiety and depressive disorders and may improve by introducing beneficial probiotic strains to the gut.
A study published in Nutrition concluded, “Probiotic food consumption is significantly linked with decreases in the prevalence and severity of depression.”1
2. Bloating and gas
Poor gut health is frequently characterized by digestive symptoms such as an upset stomach, bloating, gas, and belching, as well as irregular bowel movements, constipation, or diarrhea.
This is typically linked to poor microbial balance, as a diverse gut microbiome helps digest foods and eliminate waste effectively.
3. Sleep disturbances and fatigue
Daytime fatigue and insomnia may be attributed to alterations in the gut microbiome, which can create more favorable conditions for harmful microorganisms to grow and proliferate.
Evidence published in Sleep Medicine Reviews found that an imbalanced gut microbiota can modulate the body’s sleep-wake cycle and circadian rhythm, potentially leading to poor sleep quality, difficulty falling or staying asleep, and persistent daytime tiredness.2
4. Skin problems
Skin issues, such as acne, psoriasis, and eczema, can be signs of intestinal permeability or leaky gut.
Although not universally recognized by healthcare professionals, leaky gut syndrome is a condition where the gut lining becomes permeable, allowing food and bacteria to invade the bloodstream.
This is theorized to induce an immune response and increase inflammatory markers, which can trigger or worsen inflammatory skin conditions.
5. Food sensitivities and intolerances
Certain foods can stimulate immune responses, causing intestinal inflammation that can contribute to leaky gut and digestive symptoms such as abdominal pain, bloating, and gas.
Common trigger foods include dairy, eggs, gluten, nut and soy proteins, and too much sugar.
6. Frequent infections
Frequent infections can be a sign of poor gut health because a large portion of the immune system is located in the gut.
Leaky gut and chronic inflammation can challenge the integrity of the immune system by allowing the influx of bacteria and other harmful invaders into the blood.
Over time, this constant immune stimulation can weaken the body’s ability to fight off infections and may increase the risk of autoimmune diseases.
7. Sugar cravings
The overgrowth of harmful bacteria in the gut can trigger powerful cravings for sugar and refined carbohydrates, which provide fuel for unhealthy microbial strains, allowing them to populate and proliferate.
8. Unexplained weight changes
A damaged gut can inhibit the body’s ability to regulate blood sugar levels, absorb nutrients, and metabolize fat, which may lead to unintended weight gain or weight loss.
Gut inflammation can also disrupt the hormone balance needed to regulate satiety, food intake, and metabolic processes closely linked to weight management.
An imbalance in the gut microbiome has also been associated with metabolic disorders, including insulin resistance, which contributes to weight gain.
9. Brain fog
Brain fog causes poor focus, forgetfulness, and confusion, which can disrupt daily life.
A common cause of brain fog is inflammation in the gut, as this can inhibit optimal neurotransmitter synthesis, including serotonin and dopamine, which are vital for mental clarity, attention, and motivation.
10. Heartburn
Chronic heartburn is often linked to low stomach acid, which weakens the lower esophageal sphincter and allows acid to flow from the stomach back up into the esophagus.
Small intestinal bacterial overgrowth (SIBO), a condition characterized by bacteria in the small intestine, may also contribute to heartburn by producing gases that push acid and stomach content upwards.
What causes an unhealthy gut?
While many factors can impact digestive functions and alter the composition of the gut microbiome, a diet high in sugary, processed foods is a primary cause of an unhealthy gut.
Sugar and foods that metabolize into glucose, such as refined carbohydrates, feed pathogenic gut bacteria and trigger intestinal inflammation, which can contribute to leaky gut and dysbiosis.
Additionally, antibiotics and birth control pills can wreak havoc on the human gut, eliminating helpful microorganisms and creating an environment ideal for the growth of harmful species.
Lifestyle factors, such as alcohol consumption, physical inactivity, chronic stress, and toxin exposure, such as from chemical cleaners or agricultural herbicides, can also disrupt gut microbiome balance.
How to improve your gut health naturally
Gastrointestinal disorders can cause embarrassing and uncomfortable symptoms. Fortunately, making simple diet and lifestyle changes can help improve gut health naturally.
Here are six ways to boost beneficial gut bacteria and support digestive health.
1. Follow a low-carb diet
A nutritious low-carb diet, such as Healthy Keto®, promotes gut function and whole body health by eliminating refined sugars and carbohydrates that can inflame the gastrointestinal tract and lead to harmful bacteria overgrowth.
A healthy ketogenic diet also boosts essential nutrients for gut health, emphasizing nourishing fats, high-quality protein, and large volumes of non-starchy vegetables to promote intestinal healing and gut microbiome diversity.
2. Prioritize fiber-rich foods
High-fiber foods, such as non-starchy vegetables, nuts, seeds, and berries, are rich sources of prebiotic fibers. These fibers promote the growth of beneficial bacteria that produce short-chain fatty acids (SCFAs), a crucial fuel source for colonocytes.
Colonocytes line the colon, strengthen the gut barrier, and modulate the immune system, making them a crucial component of a healthy digestive system.
3. Eat slowly
Eating slowly and chewing food thoroughly allows the digestive enzymes in your mouth to break down food more efficiently, which reduces strain on the digestive system.
Slowing down at mealtimes also promotes satiety and may help prevent overeating and weight gain.
4. Reduce stress
Stress is detrimental to gut health, and incorporating relaxation techniques can help promote efficient digestion and boost beneficial gut microflora, thereby supporting gut health and alleviating digestive discomfort.
Long walks in nature, spending time with loved ones, stretching, and deep breathing exercises are excellent ways to destress.
5. Prioritize probiotic foods
Probiotic-rich foods, including sauerkraut, kimchi, and pickles, introduce more beneficial bacteria into the gut.
Fermented drinks such as kefir, kombucha, and apple cider vinegar can also increase the populations of healthy microbes and optimize digestion. However, those with SIBO should avoid fermented foods, as they may worsen symptoms.
“Prebiotic and probiotic foods can exacerbate SIBO,” explains Dr. Berg. “In this case, a carnivore diet can help starve and eliminate harmful microbes and strengthen the gut lining.”
6. Practice intermittent fasting
Intermittent fasting, which involves time-constrained periods of eating and fasting, may lower the risk of gut imbalances.
This is likely due to fasting enhancing cell turnover in the intestinal lining and altering the microbiome to favor diverse beneficial gut bacteria.
Research published in Cell Reports found that fasting reduces gut inflammation and stimulates the growth of healthy bacteria, two key factors in maintaining digestive wellness.3
7. Stay physically active
Regular physical activity encourages gut motility for efficient waste removal and enhances microbiome diversity, which is linked to better immunity, nutrient absorption, and digestion.
Exercise may also increase the number of beneficial Subdoligranulum and Roseburia hominis bacteria, which may reduce intestinal inflammation by producing butyrate, an anti-inflammatory SCFA.
When to see a doctor
Consult your primary healthcare provider if you experience severe or worsening digestive issues despite making lifestyle and dietary changes.
Digestive issues that require medical attention include:
- Changes in bowel habits
- Frequent heartburn
- Chronic bloating or gas
- Sudden or debilitating abdominal pain
- Bloody stools
- Nausea
Persistent gastrointestinal issues prompt your doctor to refer you to a gastroenterologist to evaluate your intestinal health thoroughly.
A healthcare provider may order fecal, breath, or blood tests, imaging tests, or endoscopic procedures to uncover the root cause of digestive symptoms and determine an appropriate treatment.
Key takeaways
Poor mental health, skin issues, frequent infections, digestive issues, and sugar cravings are common signs of an unhealthy gut.
Frequent heartburn, sleep disturbances, and brain fog may also indicate gut dysbiosis, which can have detrimental effects on digestive functions and overall health.
Fortunately, beneficial dietary and lifestyle changes, such as following a low-carb diet, practicing intermittent fasting, staying active, and consuming probiotic-rich foods, can help support gut balance naturally.
FAQ
1. How do I tell if my gut health is bad?
Poor gut health can manifest a wide range of symptoms, including skin problems, bloating, chronic fatigue, and mood changes.
Sugar cravings, frequent illness, brain fog, weight changes, and food intolerances are also signs of gut health issues.
2. How can I fix my gut health fast?
Eliminating grains and sugars, eating fiber and probiotic-rich foods, and practicing intermittent fasting are excellent ways to support a healthy gut microbiome.
Stress management, exercise, and slowing down at mealtimes can also promote gut healing and reduce harmful bacteria levels.
3. What can I drink for gut health?
Kombucha, kefir, and apple cider vinegar are rich sources of prebiotics and probiotics, which encourage the growth of healthy bacteria and support the diversity of the gut microbiome.
4. What are the best foods for gut health?
Fermented foods, such as sauerkraut, pickles, and kimchi, contain beneficial bacteria that can help rebalance the microbiome for better gut health.
However, those with small intestinal bacterial overgrowth (SIBO) should avoid fermented foods and beverages, which may worsen digestive problems.
