Poor gut health may show up as fatigue, upset stomach, skin conditions, and autoimmune challenges. Probiotics, fermented foods, hydration, and managing stress may help.
The term “gut microbiome” refers to the microorganisms living in your intestines. This includes bacteria, viruses, and fungi.
Some microorganisms are harmful to health, but many are incredibly beneficial and even necessary for a healthy body. Moreover, the balance of all these microorganisms in the gut can affect your overall well-being.
A large variety of bacteria in the gut is thought to
Keep reading to learn more specifics on how your gut affects your overall health, some indicators of an unhealthy gut, and practices and foods you can try to improve your gut health.
The complexity of the gut and its importance to overall health are of particular interest to the medical community.
A gut with high numbers of different strains of gut bacteria may be associated with better mental and physical health.
Many aspects of modern life can affect your gut microbiome, including:
- having high stress levels
- getting too little sleep
- eating a Western diet high in processed and sugary foods
- taking antibiotics
Potential signs of a disrupted gut microbiome include:
Upset stomach
Stomach disturbances can indicate an unhealthy gut. These may include:
- gas
- bloating
- constipation
- diarrhea
- heartburn
A healthy gut will have less difficulty processing food and eliminating waste, which may lead to fewer of these symptoms.
These symptoms can also result from health conditions that affect the gut, so it’s best to talk about concerning symptoms with a doctor to rule out other causes.
A high-sugar diet
A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and diversity in your gut.
If you eat high amounts of sugar, your gut health may be compromised.
Unintentional weight changes
Gaining or losing weight without changing your diet or exercise habits may indicate an unhealthy gut. An imbalanced gut can
Weight loss may be caused by malabsorption resulting from small intestinal bacterial overgrowth (SIBO). On the other hand, weight gain may be caused by insulin resistance or increased inflammation.
If you’re experiencing unintentional weight changes, particularly unexplained weight loss, it’s best to talk with a doctor to rule out any serious underlying causes.
Sleep disturbances or constant fatigue
The review found that probiotics improved sleep quality.
Skin irritation
It’s possible that having lower levels of beneficial bacteria can affect the body’s immune system and skin health.
Autoimmune conditions
Many studies have found connections between the gut and the immune system.
An unhealthy gut may increase systemic inflammation and affect the functioning of the immune system. This may play a role in the development of autoimmune diseases, in which the body attacks its own cells.
Food intolerances
Food intolerances result from difficulty digesting certain foods. They are different from food allergies, which happen when the immune system reacts to certain foods.
Food intolerances, like lactose intolerance, may be
Food intolerance can lead to trouble digesting the trigger foods and symptoms such as:
- bloating
- gas
- diarrhea
- abdominal pain
- nausea
You may be able to improve your gut health through lifestyle and diet changes.
Consider trying one or more of the following to improve your gut health naturally:
Lower your stress levels
Chronic high levels of stress are hard on your whole body, including your gut. This is because your body releases certain hormones when it experiences stress.
High levels of these hormones affect your body and may compromise gut health.
Learn more about ways to lower stress.
Get enough sleep
Not getting enough or sufficient quality sleep may impact your gut health, which may, in turn, contribute to further sleep issues.
Try to prioritize getting at least
Eat slowly
Chewing your food thoroughly and eating your meals more slowly may help you reduce digestive discomfort and maintain a healthy gut.
Eating slowly may also reduce your chances of developing obesity and diabetes while also helping you make better food choices.
Stay hydrated
Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters.
Staying hydrated benefits your health overall and can help prevent constipation. It may be a simple way to promote a healthy gut.
Take a prebiotic or probiotic
Adding a prebiotic or probiotic supplement to your diet may help improve your gut health.
Prebiotics provide “food” that promotes the growth of beneficial bacteria in the gut, while probiotics are live good bacteria themselves.
People who have a severe illness or a weakened immune system should not take probiotics. Also, not all probiotic supplements are high quality or beneficial for your health.
When choosing a probiotic or prebiotic supplement to improve your health, it’s best to speak with a healthcare professional first.
Check for food intolerances
You may have a food intolerance if you have symptoms such as:
- bloating
- abdominal pain
- diarrhea
- gas
- nausea
- fatigue
- acid reflux
You might want to try eliminating common trigger foods to see if your symptoms improve. If you can identify and avoid a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health.
If you’re eliminating foods, it’s best to work with your doctor to prevent nutritional deficiencies and unnecessary restrictions.
Change your diet
Reducing the amount of processed, sugary, and high fat foods that you eat can lead to better gut health.
Eating a diet high in fiber is thought to contribute to a healthy gut microbiome as well. Additionally, foods high in micronutrients called polyphenols, may have a beneficial effect on your gut.
Polyphenols are present in:
- vegetables
- fruits
- coffee
- tea
- wine
Diet and gut health appear to be very closely linked. Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria and cause imbalances in your gut.
Certain foods actively promote the growth of beneficial bacteria and can contribute to your overall health.
These foods for gut health include:
High fiber foods
Examples of high fiber foods include:
- legumes, like black beans and chickpeas
- whole grains, like oats and quinoa
- vegetables, like broccoli and asparagus
- nuts, like almonds and pistachios
- fruits, like apples and peaches
Garlic
According to a
A small
Fermented foods
Fermented foods are great dietary sources of probiotics. Examples include:
Collagen-boosting foods
Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health.
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You could also try to boost your body’s collagen production through your diet. To help your body make collagen, try eating more:
- citrus fruits
- broccoli
- meat
- eggs
- nuts
The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health.
A healthy gut can help support your immune system, mood, sleep, digestion, and overall health.
Lifestyle and dietary strategies can help support a healthy gut microbiome that may indirectly help reduce your chance of other health conditions.
30 Days of Winter Wellness
Day 24
Here are some simple tips you can try that can help keep your gut healthy.
- Try to improve your sleep. Getting a good night’s rest can go a long way to restoring your gut microbiome.
- Reduce stress. Try out stress-reducing techniques to find one that works for you.
- Eat fewer processed, sugary, and high fat foods which can contribute to an unhealthy microbiome and inflammation in your body.
- Enjoy plentiful fruit and vegetables along with enough water each day to feel hydrated.
- Eat fermented, high fiber, collagen rich food. You may want to try adding a probiotic supplement to support healthy bacteria in your gut.