Gut Health: Signs of an Unhealthy Gut & How to Fix It
The old adage “you are what you eat” accurately represents what it means to have a healthy or unhealthy gut. The concept of gut health has become a hot-button topic in recent years, and for good reason. The health of your gut impacts every other system in your body.
But, the average person may need help understanding what it means to have a healthy gut, or how to achieve it. So, let’s unpack it a little bit together.
What Is Gut Health & Why Is It Important?
Your “gut” is another word for your gastrointestinal system which includes your stomach, small and large intestines, and your colon. The main job of your digestive system, or your gut, is to digest food, absorb nutrients, and excrete waste.
All of us have approximately 200 different types of bacteria, fungi and viruses living inside our large intestine. These bacteria and other micro-organisms are also referred to as your gut microbiome. They help break down food and turn it into nutrients which fuel your body.
Some contribute to disease and are harmful to our health, but others are beneficial and necessary for our bodies to function properly.
The health of your gut impacts every other system in your body, including your brain.
There are direct links between gut health and…
Your immune system
Your mental health
Digestion
Sleep
Cancer
Autoimmune Diseases
Gastrointestinal Diseases like IBS
Endocrine Disordered like Type 2 Diabetes
…and much, much more. Your gut health plays a very important role in both your overall physical and mental well-being.
10 Signs & Symptoms of Poor Gut Health
Since your gut impacts every other system in your body, signs of an unhealthy gut can appear in various aspects of your life. These include, but are not limited to:
Frequent Upset Stomach: Bloating, constipation, diarrhea or frequent heartburn are all common signs of poor gut health. These conditions indicate that your gut or gastrointestinal system is struggling to process food and eliminate waste properly.
Frequent Fatigue: Being tired all the time is a common symptom of an unhealthy, imbalanced gut.
You Don’t Sleep Well: Since the majority of your serotonin (which affects your mood and sleep) is produced in the gut, poor gut health often results in insomnia or unsettled sleep patterns.
Food Intolerance: If you struggle to digest certain foods, like dairy or gluten, this can be an indicator that you have an imbalanced gut microbiome. Food intolerance often results in gastrointestinal issues like gas, bloating, constipation or abdominal pain.
Weight Gain: When your gut bacteria is imbalanced, your body will struggle to absorb nutrients, store fat, and regulate your blood sugar. Weight gain is often a result of a lack of nutrients or an overgrowth of gut bacteria.
Skin Conditions: An imbalanced gut microbiome leads to an increased risk of inflammation, which can exacerbate acne, psoriasis, and dermatitis. In addition, a chronic unhealthy mix of microorganisms can lead to a leaky gut syndrome, weakening the intestinal wall, which is already linked to asthma and eczema.
Mood Swings: Inflammation caused by an unhealthy gut can impact your nervous system, which can lead to mental health challenges like anxiety, depression, and frequent mood changes.
How to Improve Gut Health
Best Foods for Gut Health
There is no one-size-fits-all approach to a healthy gut. According to a 2019 review in the journal Microorganisms, the "right balance" is different for everyone, as each person has a personal microbiome profile.
But, with that said, rebalancing the bacteria in your gut microbiome does not need to be complicated. It comes down to eating lots of fruits, vegetables, nuts, seeds, and whole grains. To achieve this balance, it means trying your best to consume processed foods and added sugars (found in things like alcohol, soda, high-sugar juices, etc) in moderation.
Prebiotics & Probiotics For a Healthy Gut
Prebiotics and probiotics are important for your digestive health. Prebiotics are non-digestible fibres that promote the growth of beneficial gut bacteria.
They can be found in many fruits, vegetables and whole grains such as:
Mushrooms
Artichokes
Onions
Asparagus,
Cabbage
Apples
Bananas
Chickpeas
Oats
Probiotics are live bacteria that add to the beneficial bacterial population in the gut. Probiotics are found in fermented foods like:
Yogurt
Miso
Tempeh
Sourdough Bread
Sauerkraut
Pickles
If you are trying to incorporate more prebiotics or probiotics into your diet to improve your gut health, I would highly recommend booking an initial nutritional and symptomatology assessment.
Taking too much of either probiotics or prebiotics can result in an overgrowth of bacteria, which can end up causing those same unwanted symptoms like gas, bloating and constipation.
Take Control of Your Gut Health Today
A nutritional and symptomatology assessment with Down to Earth Holistic Wellness includes a live blood cell analysis, which offers a clear picture of what is going on in your unique gut microbiome. This allows us to create a custom nutritional plan for you to move forward with.
If you are interested in learning more about how to improve your gut health naturally, book a free consultation call with Down to Earth Holistic Wellness here! We’ll sit down to discuss your current symptoms, and desires, and come up with a plan to help you feel better and optimize your health.