The digestive tract breaks down food, absorbs essential nutrients, eliminates waste, defends against invading microbes, and houses the gut microbiome, thereby supporting every system in the body.
Poor gut health not only leads to digestive discomfort and nutrient deficiencies but can also contribute to chronic inflammation, weak immunity, hormonal imbalances, and mood changes.
Discover factors that can affect the gastrointestinal tract and learn how to support optimal gut function for better energy, immunity, digestion, and overall well-being.
What is the gut?
The gut, also known as the gastrointestinal tract or digestive tract, is a long, muscular tube that includes the mouth, esophagus, stomach, small intestine, large intestine, and rectum.
The digestive tract also relies on the pancreas, liver, and gallbladder, which produce, store, and release digestive enzymes and bile–essential substances that facilitate the breakdown of fats, carbohydrates, proteins, and other essential nutrients.
Its primary role is to digest food, absorb nutrients, and eliminate waste. A healthy gut is also crucial for robust immune defenses, hormone balance, and mood regulation.
Digestive health is also supported by a balanced gut microbiome, consisting of trillions of beneficial bacteria and other microbes residing mainly in the large intestine.
Watch the video below to discover why low stomach acid can be detrimental to gut health.
Why gut health matters
Gut health plays a foundational role in maintaining a healthy body as it’s closely linked to optimal digestive functions, nutrient absorption, and the elimination of toxins and waste.
A healthy gut ensures that the body can properly absorb and process nutrients from food, which is vital for energy production, muscle mass maintenance, neurotransmitter synthesis, and hormonal balance.
The integrity of the intestinal lining is critical, as this specialized barrier allows nutrients to enter the bloodstream while preventing harmful bacteria, toxins, and partially digested food particles from passing through.
“When this lining becomes compromised, it can lead to increased intestinal permeability, often called leaky gut,” explains Dr. Berg. “This can trigger immune reactions, inflammation, and a wide range of health issues throughout the body.”
The gut microbiome explained
Over the past few decades, increasing research has revealed just how vital a diverse gut microbiome is to maintaining critical physiological functions and overall health.
This vast community of gut microbes resides primarily in the colon and plays a key role in everything from digestion and gut motility to appetite regulation and mental health.
A healthy gut microbiome also helps produce short-chain fatty acids that reduce inflammation and nourish the gut lining, and directly influences immune system pathways.
In fact, the human gut microbiota houses a large portion of the body’s immune system, which is vital to protect against harmful bacteria, viruses, and toxins.
As a result, the medical community is paying close attention to how gut bacteria influence nearly every aspect of well-being and how an imbalanced microbiota can contribute to a wide range of health problems.
Research published in Nutrients confirms the profound role of gut microbes, summarizing, “The gut microbiome plays an important role in human health and influences the development of chronic diseases ranging from metabolic disease to gastrointestinal disorders and colorectal cancer.”1
What is the gut-brain connection?
The gut-brain connection refers to the communication between your gut and your brain, known as the gut-brain axis.
This axis connects the central nervous system with the enteric nervous system, which is a complex network of neurons in the walls of the gastrointestinal tract that responds to various signals, including those from the gut microbiome.
This explains why the gut is often referred to as the second brain. A healthy microbiome plays a vital role in producing neurotransmitters such as serotonin needed for mood regulation, stress responses, and cognitive functions.
As a result, an imbalance in gut bacteria, a condition known as dysbiosis, can negatively impact mental health and contribute to conditions such as anxiety, depression, and brain fog.
Evidence published in Clinics and Practice highlights the close link between the gut microbiota and the central nervous system, suggesting a higher risk of mental health disorders in individuals who lack a diverse microbiome.2
Signs of an unhealthy gut
An unhealthy gut can impact digestive functions and trigger a wide variety of health issues beyond the digestive system.
Common signs of poor digestive health include bloating, gas, constipation, or diarrhea. However, the effects of gut issues can be more widespread and vague, making them challenging to recognize or trace back to the root cause.
Here are common signs and symptoms of impaired gut health:
- Digestive discomfort
- Nutrient deficiencies
- Food sensitivities
- Sleep disturbances
- Unexplained fatigue
- Brain fog
- Bad breath
- Mood changes
- Frequent infections
- Slow wound healing
- Skin problems
- Joint pain
In some cases, poor gut health, especially when combined with a leaky gut, can increase the risk of autoimmune diseases such as inflammatory bowel disease (IBD) or Crohn’s disease.
If you’re experiencing persistent digestive issues or are concerned about your gut health, it’s important to consult a healthcare provider for a thorough medical examination and guidance.
Common causes of poor gut health
There are many factors that can negatively impact gut health–whether by disrupting the microbiome, impairing bile flow or digestive enzyme release, or damaging the intestinal lining.
Here are six common causes of poor gut health:
1. Antibiotic use
One of the common causes of poor gut health is antibiotic use, which can disrupt the balance of gut microbes and allow harmful bacteria to thrive.
In addition, certain medications, especially antacids, birth control pills, and non-steroidal anti-inflammatory drugs (NSAIDs), can contribute to microbiome imbalances and weaken the gut’s natural defenses.
2. Poor dietary habits
Regular consumption of ultra-processed foods, refined carbohydrates, and added sugars is a leading cause of gut problems.
These foods can disrupt the balance of gut bacteria, promote inflammation, and impair the gut’s ability to absorb nutrients effectively.
In addition, extreme diets that severely restrict dietary fats can contribute to sluggish gallbladder function, which impairs bile flow and reduces the body’s ability to properly digest and absorb fats and fat-soluble vitamins.
3. Nutritional deficiencies
To maintain the integrity of the gut barrier, the cells of the intestinal lining are constantly renewed. This critical process requires essential nutrients such as zinc, glutamine, and vitamins A and C to support tissue repair and strengthen the gut barrier.
A diet that lacks nutritious whole foods can quickly lead to deficiencies, weakening the gut lining, and contributing to a leaky gut.
4. Chronic stress
A stressful lifestyle and not getting enough sleep are often overlooked root causes of poor digestive health.
While chronic stress disrupts gut motility, alters the balance of gut bacteria, and increases inflammation, insufficient sleep further impairs the body’s ability to repair the gut lining, thereby worsening gut health.
5. Low stomach acid
Stomach acid is vital to trigger the release of digestive enzymes and is the first line of defense against gastrointestinal infections by eliminating harmful microbes entering the body.
Low stomach acid, often linked to chronic stress and poor dietary habits, can impair digestion and nutrient absorption, increase the risk of infections, and contribute to digestive symptoms.
6. Food sensitivities
Exposure to common food irritants such as soy, gluten, dairy, and certain additives can trigger inflammation and disrupt the gut lining, leading to poor gut health and associated symptoms.
7 tips for a healthy gut
Improving gut health starts with simple, consistent lifestyle and diet changes. From the foods you eat to how you manage stress, these habits can positively affect your digestion, support beneficial bacteria, and reduce digestive discomfort.
Here are seven tips to build a stronger and healthier gut.
1. Support a diverse microbiome
A diverse microbiome is vital for gut health, and eating plenty of fiber-rich foods and fermented foods, such as sauerkraut, kimchi, and yogurt, is an excellent strategy to promote gut health.
Fermented foods are rich in beneficial microbes, while fiber-rich plant foods help nourish these bacteria and promote microbial diversity, which is essential for healthy digestion, strong immunity, and overall well-being.
2. Adopt a gut-healthy diet
A gut-healthy diet limits processed foods, refined carbohydrates, and added sugars, which can disrupt the microbiome and promote inflammation.
Instead, it emphasizes nutrient-rich whole foods, such as non-starchy vegetables, high-quality protein, and healthy fats, which provide essential vitamins, minerals, and antioxidants to support digestion and nourish beneficial gut bacteria.
Healthy Keto® is an ideal approach for supporting gut health, as it naturally reduces processed foods and added sugars while emphasizing whole, nutrient-dense ingredients.
In addition, the Healthy Keto diet emphasizes gut-health-promoting foods such as:
- Wild-caught oily fish
- Organic and non-genetically modified (non-GMO) produce
- Cruciferous vegetables and leafy greens
- Healthy fats, including avocado, olive oil, and coconut oil
- Grass-fed beef
- Organ meat
- Organic full-fat dairy
- Pasture-raised eggs
3. Practice intermittent fasting
Prolonged periods of caloric restriction give the gut time to rest, which allows for cellular repair, improved gut lining integrity, and enhanced microbial balance.
Intermittent fasting has also been found to help lower inflammation within the digestive system, which supports better nutrient absorption and overall gut health.
4. Support optimal stomach acidity
Stomach acid is essential for breaking down food, absorbing nutrients, and protecting against harmful microbes.
To naturally support stomach acid production, eat slowly, chew thoroughly, and include bitter foods like arugula or kale, which stimulate bile flow and fat digestion.
Individuals with low stomach acid often benefit from taking a diluted apple cider vinegar drink or lemon water before or with meals, as these can gently stimulate acid production and help reduce digestive discomfort.
5. Get adequate sleep
Sleep is vital for better gut health, as inadequate rest can disrupt the gut-brain axis and negatively affect digestion, immunity, and mood.
Research published in PLOS One found that increased sleep efficiency and duration were directly associated with improved microbial gut diversity and overall intestinal health.3
Aim for seven to nine hours of quality sleep each night, in combination with a healthy diet, to support microbial balance and promote optimal digestive functions.
6. Stay active
Regular physical activity helps maintain gut motility and supports the growth of beneficial bacteria.
This explains why activities such as walking, hiking, gardening, or strength training can positively affect gut functions and overall health.
7. Manage stress
A study published in Neurobiology of Stress found that stress-reducing practices can help regulate gut-brain communication and improve gut health over time.4
Activities such as deep breathing, gentle stretching, spending time in nature, and connecting with loved ones are excellent strategies to counteract day-to-day stressors and promote a healthy gut.
The worst foods for the gut
Certain foods irritate the delicate lining of the gastrointestinal tract, can contribute to an imbalance of gut bacteria, and raise blood sugar levels, which in turn affects metabolic health and digestive functions.
Some of the worst foods and beverages for your gut include:
- Ultra-processed foods such as packaged snacks and fast foods
- Refined carbohydrates, including bread, rice, pasta, and crackers
- Sugar-sweetened drinks and sodas
- Sports and energy drinks
- Alcoholic beverages
- Artificial sweeteners such as aspartame and sucralose
- Refined seed oils, including canola and soybean oil
- Protein bars and meal replacement shakes
- Soy-based meat alternatives
- Flavored yogurts
- Processed meats
While whole grains are often marketed as health-promoting, they contain high concentrations of phytates, which can impair nutrient absorption, irritate the gut lining, and contribute to digestive discomfort.
When to talk to your doctor about gut health
Sudden changes in gut functions or persistent digestive symptoms such as bloating, gas, abdominal pain, or irregular bowel movements may be signs of a deeper issue within the gastrointestinal system.
These symptoms could indicate food sensitivities, chronic inflammation, or underlying health conditions such as Crohn’s disease or Celiac disease, which require proper diagnosis and management.
A doctor can perform appropriate tests to assess the health of your gut and help identify any imbalances, infections, or diseases that may be contributing to your symptoms.
Key takeaways
The gut isn’t just there to digest food. It also plays a fundamental role in nutrient absorption, immune defense, hormone regulation, and even mental health through the gut-brain connection.
Supporting gut health with a nutritious diet, intermittent fasting, stress management, and quality sleep can improve digestion, reduce inflammation, and promote overall well-being from the inside out.
FAQ
How can I improve my gut health?
To improve gut health, focus on eating plenty of foods rich in fiber, antioxidants, and fermented ingredients to support a diverse and balanced intestinal microbiome.
It’s also recommended to practice intermittent fasting, get adequate sleep, and prioritize minimally processed whole foods that nourish beneficial bacteria and promote overall digestive function.
What organs make up the gut?
The gut is a continuous muscular tube that comprises the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus.
It also works closely with other organs, such as the liver, pancreas, and gallbladder, to facilitate optimal digestive functions and nutrient absorption.
What are the top signs of bad gut health?
Some of the top signs of poor gut health include digestive discomfort, fatigue, nutrient deficiencies, skin problems, mood disorders, sleep issues, bad breath, frequent infections, and joint pain.
What are the worst things for gut health?
Alcohol, ultra-processed foods, artificial sweeteners, refined seed oils, meal replacement shakes, processed foods, soy-based meat alternatives, added sugars, sugary beverages, and refined carbohydrates are among the worst offenders for gut health.
These foods and beverages can disrupt the balance of gut bacteria, promote inflammation, and irritate the gut lining, all of which impact gut function and digestive wellbeing.
How can I teach my kids about gut health?
You can teach your kids about gut health by encouraging them to eat whole, nutrient-rich foods. Introduce them to a variety of fermented foods while limiting sugary and processed snacks that can harm their digestive system.
Helping them understand how good foods support increased diversity of gut bacteria and promote overall health can make it easier for children to make smart choices.
