Gut health is essential for your wellbeing, impacting digestion, immunity, and even mood. Research suggests that a healthy gut can help reduce stress and anxiety, which means getting it right is vital. Here, we’ll go over common signs of an unhealthy gut and ways to improve it naturally.
Our gut contains trillions of bacteria, aiding in digestion, nutrient absorption, and immunity. When the balance of these bacteria is off, it shows up in various ways, from digestive issues to low energy and mood changes.
12 signs of an unhealthy gut
- Digestive issues – An upset stomach, bloating, constipation, diarrhoea, and heartburn could be due to an imbalance in gut bacteria [1][2][3].
- Unintentional weight changes – Sudden weight gain or loss without any diet or exercise changes could mean problems with metabolism or fat storage linked to gut health [1].
- Sleep disturbances and fatigue – Poor sleep quality and constant tiredness are often related to gut imbalances affecting hormone production, such as serotonin, which helps regulate sleep [1][2].
- Skin irritation – Conditions like acne, eczema, or psoriasis may start with inflammation due to an unhealthy gut [1].
- Autoimmune conditions – Poor gut health can alter immune function and increase inflammation, potentially worsening autoimmune symptoms [1].
- Food intolerances – Struggling with certain foods, leading to bloating, gas, or pain, can mean your gut bacteria aren’t balanced enough to break down foods properly [1][2].
- Excessive gas and other symptoms – Frequent flatulence, passing mucus, backache, and frequent urination are all linked to poor gut health [2][3].
- Mood swings and mental health issues – The gut-brain link means gut imbalances can lead to anxiety, depression, or mood swings [2].
- Bad breath – Persistent bad breath, or halitosis, can be due to bacterial imbalances in the digestive system [1].
- Frequent illness – The immune system relies heavily on gut health, so frequent infections may point to gut imbalance [2].
- Frequent headaches – Ongoing inflammation or poor nutrient absorption can contribute to headaches and migraines [1].
- Joint pain – Inflammation in an unhealthy gut can sometimes lead to joint pain [1].
Why gut health matters
Gut health is essential for more than just digestion. A balanced gut supports immunity, mental wellbeing, and skin health. When gut bacteria are off-balance, it raises inflammation, weakens immunity, and increases risks of mental health issues. Understanding how to improve gut health naturally can make a big difference in how you feel every day.
How to heal your gut naturally
Achieving gut repair doesn’t require extreme changes. Instead, simple lifestyle adjustments can have a big impact:
- Eat a high-fibre diet – Fibre feeds good bacteria and promotes regular digestion, which is vital for improving gut health naturally. Include foods good for gut health like vegetables, fruits, and whole grains [4].
- Stay hydrated – Drinking 8 to 10 cups of fluid daily aids digestion and nutrient absorption [4].
- Establish regular eating habits – Eating at regular times, including breakfast, supports a steady digestive rhythm [4].
- Practice mindful eating – Chew your food well and eat slowly to ease digestion and kick-start gut repair [4].
- Exercise regularly – Physical activity supports bowel movement, strengthens gut bacteria, and helps overall health [4].
- Manage stress – Stress damages gut health, so it’s essential to relax through mindfulness, yoga, or daily walks [4].
- Consider probiotics and prebiotics – Probiotics, found in fermented foods like yoghurt, add good bacteria to your gut. Prebiotics, found in foods like garlic and bananas, feed these bacteria. Gut health supplements such as probiotics can be helpful but check with a doctor first [1].
- Limit alcohol consumption – Drinking too much can damage the gut and liver, so it’s wise to keep alcohol intake low [5].
- Identify food intolerances – Eliminating common trigger foods can help you assess if symptoms improve [1].
- Try proper toilet posture – Sitting in a slight squat when using the toilet can help with easier bowel movements [4].
Foods that support gut health
Adding certain foods to your diet can support gut repair and help improve gut health:
- Fermented foods – Yoghurt, kefir, and sauerkraut introduce good bacteria to the gut, promoting a healthy digestive system.
- Prebiotic foods – Garlic, onions, and bananas feed beneficial bacteria, supporting a balanced gut.
- Whole grains – Oats, barley, and quinoa offer fibre that supports digestive health.
- Leafy greens – Spinach and kale are high in fibre and nutrients, feeding good gut bacteria.
- Healthy fats – Omega-3s in salmon and walnuts can reduce gut inflammation.
- Herbal teas – Chamomile, ginger, and peppermint are gentle on the digestive system and support digestion.
Recognising the signs of an unhealthy gut and making simple changes to diet and lifestyle can promote a healthy digestive system. Eating fibre-rich foods, managing stress, and incorporating gut-friendly foods can help with gut repair and improve overall wellbeing.
How HealthHero can support you
HealthHero provides trusted support for a range of health concerns with professional advice and referrals to specialist services. To learn more, visit our online GP page.
