7 Signs of an Unhealthy Gut and 7 Ways to Improve Gut Health

Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut.

A balanced gut will have less difficulty processing food and eliminating waste.

A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut.

This imbalance can cause increased sugar cravings, which can damage your gut still further.

High amounts of refined sugars, particularly high-fructose corn syrup, have been linked to increased inflammation in the body.

Inflammation can be the precursor to a number of diseases and even cancers.

Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut.

An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat.

Weight loss may be caused by small intestinal bacterial overgrowth (SIBO), while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.

An unhealthy gut may contribute to sleep disturbances such as insomnia or poor sleep, and therefore lead to chronic fatigue.

The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut.

So gut damage can impair your ability to sleep well. Some sleep disturbances have also been linked to risk for fibromyalgia.

Skin conditions like eczema may be related to a damaged gut.

Inflammation in the gut caused by a poor diet or food allergies may cause increased “leaking ” of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.

Food intolerances are the result of difficulty digesting certain food.

Food intolerances may be caused by poor quality of bacteria in the gut.

This can lead to difficulty digesting the trigger food and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea.

Some food allergies may be related to gut health too.

Chronic high levels of stress are hard on your whole body, including your gut.

Some ways to lower stress may include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet.

Not getting enough or sufficient quality of sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues.

Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night.

Your doctor may be able to help if you have trouble sleeping.

Chewing your food thoroughly and eating your meals more slowly can help promote full digestion and absorption of nutrients.

This may help you reduce digestive discomfort and maintain a healthy gut.

Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut.

Staying hydrated is a simple way to promote a healthy gut.

Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health.

Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.

People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit.

It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance.

You can try eliminating common trigger foods to see if your symptoms improve.

If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits.

Reducing the amount of processed, high-sugar, and high-fat foods that you eat can contribute to better gut health.

Additionally, eating plenty of plant-based foods and lean protein can positively impact your gut.

A diet high in fiber has been shown to contribute tremendously to a healthy gut microbiome.

Diet and gut health are very closely linked.

High-fiber foods such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have shown a positive impact on gut health in numerous studies.

Garlic and onion may have some anti-cancer and immune system-enhancing properties based on various studies, which are closely tied to some of the primary functions of the gut.

Some of these benefits are anecdotal, although some research has been done.

Fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir are great dietary sources of probiotics.

While the quality of these foods may vary, their benefits on the gut microbiome are well studied.

Collagen-rich food may be beneficial to overall health and gut health specifically.

The human gut is more complex than previously thought and has a huge impact on whole-body health.

A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases.

There are a number of lifestyle changes you can make to positively affect your gut health and your overall health as a result.