Written by Joanna Foley, RD | Reviewed by Katie E. Golden, MD
Published on June 13, 2024
Key takeaways:
Your gut microbiome affects your digestive health. But your gut health is also closely connected to many other aspects of your overall health, including your heart, immune function, and blood sugar control.
Signs of an unhealthy gut can go beyond changes in bowel habits. These can include skin issues, mood changes, and unexplained weight changes.
Eating a variety of nutritious foods, managing stress, and limiting your added sugar intake are just a few of the things you can do to help improve your gut health.
Table of contents
What is the gut microbiome?
How the gut affects health
Signs of an unhealthy gut
How to fix bad gut health
FAQs
Bottom line
References
aquaArts studio/E+ via Getty Images
Constipation, diarrhea, or bloating are the most obvious signs of bad gut health. But they’re not the only ones. Signs of an unhealthy gut can appear in many ways throughout your body. They’re not always obvious, though.
So, the first step to a healthy digestive tract is understanding how your gut affects your overall health. From there, you can better understand what your gut may be telling you — and what you can do about it.
What is the gut microbiome?
Your gut microbiome refers to the trillions of bacteria and other microorganisms that live in your digestive tract. These microorganisms can be helpful or harmful. A healthy microbiome has the right balance of good bacteria, which help keep the bad bacteria in check.
When the gut contains too many harmful bacteria and not enough helpful bacteria, it’s called dysbiosis. Dysbiosis is a main cause of an unhealthy gut. It can cause symptoms in the digestive tract and beyond.
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The gut-brain connection: The gut and the brain are in constant conversation and together affect your physical and mental health in many ways.
The best foods for a healthy gut: These foods — full of probiotics and prebiotics — are powerhouses when it comes to improving your gut health.
Natural ways to improve gut health: Yes, dietary changes matter. But reducing stress and sticking to exercise habits also help boost the gut microbiome.
How does the gut microbiome affect our health?
Your gut microbiome is connected to many different parts of your body. When there’s an imbalance of gut bacteria, it can cause inflammation in the intestine and throughout the rest of the body.
Researchers are still trying to understand exactly how this imbalance creates disease in other parts of the body. But the imbalance or overgrowth of certain bacteria in the gut has been linked to diseases and conditions such as:
Irritable bowel syndrome (IBS)
Inflammatory bowel disease (IBD)
Cardiovascular disease
Type 2 diabetes
Depression
Weight gain
Some types of cancer
Signs of an unhealthy gut
Signs of an unhealthy gut aren’t always obvious — and they go beyond the digestive tract.
Poor digestion
This can include an upset stomach, gas, and/or bloating. You may also experience heartburn or acid reflux. Each of these symptoms can be a sign that your gut is having difficulty digesting food and/or eliminating waste.
Changes in bowel habits
Digestive symptoms — like constipation, diarrhea, or IBS — can be easy to overlook. This is especially the case if you don’t always have “regular” bowel movements. The frequency of bowel movements varies from person to person. But stools should generally be easy to pass and soft but formed.
Skin issues
Imbalanced bacteria on the skin and/or in the gut may cause your immune system to react. This can potentially trigger skin conditions such as eczema, psoriasis, and rosacea.
Food allergies and/or sensitivities
A disruption of the gut’s bacteria balance can lead to food sensitivities. It can also cause food to be improperly digested. This can cause an immune reaction that can contribute to the development of food allergies.
Autoimmune disorders
The health of your gut microbiome is linked to the risk of developing autoimmune disorders like Hashimoto’s thyroiditis, multiple sclerosis, or psoriasis. This is because of the role the gut plays in your body’s immune function.
Your gut microbes help teach your immune cells how to recognize foreign invaders. These gut microbes can also influence the way that your body activates different parts of your immune system. If this process goes wrong, autoimmune disorders can develop.
Getting sick often
Dysbiosis — too much harmful bacteria in your gut — can lead to a weakened immune system. Because of this, you may get sick more frequently with things like the common cold or flu. It might also affect the severity of your symptoms when you get sick — like with COVID-19.
Unexplained weight changes
An imbalanced gut microbiome can cause your body to struggle to absorb nutrients, regulate blood sugar, and/or store and utilize fat. As a result, weight loss or gain can occur.
Sleep and mood issues
About 95% of your body’s serotonin — a brain chemical that influences your mood and sleep – is produced in your gut. So, an unhealthy gut can affect mood and sleep. And the relationship goes both ways. Early research suggests that dysbiosis can contribute to sleep problems and depression. And depression and sleep problems can also contribute to dysbiosis.
Food cravings
An unhealthy gut microbiome may contribute to food cravings and even binge eating. Scientists think this is related to the way that your gut bacteria influences the hormones leptin and ghrelin. These hormones affect your hunger and fullness cues.
Do’s and don’ts for balancing a healthy gut
There are many things you can do to help improve poor gut health. Both lifestyle factors and eating habits can play an important role.
Do
Eat a balanced diet
Try to eat a nutritious diet full of a variety of whole, minimally processed foods. Some specific food categories to try to include are:
Fermented foods and fermented beverages: Foods like kimchi, kombucha, and sauerkraut provide a natural source of probiotics. And they’re excellent for gut health.
Foods high in fiber: Dietary fiber gets fermented in your intestinal tract, which helps feed the good bacteria that supports your microbiome. Fruits, vegetables, beans, and nuts are examples of high-fiber foods. Many foods high in fiber — like asparagus, bananas, and onions — are also prebiotics. Prebiotics act as “food” for probiotics and allow them to do their job effectively.
Anti-inflammatory foods: Since dysbiosis can cause inflammation, eating foods that reduce inflammation can help your gut health. Examples of anti-inflammatory foods are salmon, berries, and olive oil.
Cut back on processed foods
The Western diet often contains lots of highly processed foods. And it’s closely linked to changes in your gut microbiota. These changes can lead to the development of chronic conditions like diabetes and heart disease.
Manage your stress levels
Stress can be harmful to your gut. It can affect your gut motility, which refers to how quickly food moves through your digestive tract. It can also cause inflammation in your intestinal lining. This can lead to issues such as:
Abdominal pain
Diarrhea
Nutrient malabsorption
Ulcers
Managing stress can be hard, and it isn’t always in your full control. But try these things if possible:
Ask for help.
Remove yourself from known triggers.
Spend time doing things you love.
Prioritize sleep
Getting enough sleep can improve your stress levels. It also can improve your gut health by supporting a balanced microbiome.
Stay hydrated
The amount of water you drink can help balance your gut microbiome. Not drinking enough water can also lead to constipation.
Exercise
Studies suggest that exercise increases the number of good bacteria in your gut. To help make sure you’re getting enough exercise, find a movement practice that works for your body and lifestyle.
Don’t
Eat too much added sugar
Sugar can alter the gut microbiome and contribute to inflammation. Even if you don’t often eat desserts, you could be getting excess sugar from other places, like snack foods, cereals, and condiments.
Drink a lot of alcohol
Alcohol can increase the number of harmful bacteria in your gut. This can lead to many types of disease.
Overuse antibiotics
Antibiotics help by killing the bad bacteria that cause bacterial illness. But they also kill the good bacteria along with it. So take antibiotics only when necessary and as instructed by your healthcare professional. If you do take antibiotics, be sure to take probiotics alongside them to help reduce possible side effects.
Frequently asked questions
What causes gut imbalance?
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Many factors — including diet and lifestyle habits — can cause gut imbalances. Eating too much added sugar, experiencing lots of stress, and overusing antibiotics are just a few things that can lead to an unhealthy gut.
How do I check my gut health?
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The bottom line
Digestive issues can be one sign of an unhealthy gut. Other signs include skin issues, sleep problems, and food cravings. You can support your gut health by eating a variety of nutritious foods, managing stress levels, and staying hydrated. Eating too much sugar, drinking a lot of alcohol, and not exercising enough can harm your gut health. If you’re experiencing signs of poor gut health, monitor your symptoms and talk to your healthcare professional about your concerns.
References
Barone, M., et al. (2022). Gut microbiome–micronutrient interaction: The key to controlling the bioavailability of minerals and vitamins? BioFactors.
Bermingham, K. M., et al. (2023). Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort. European Journal of Nutrition.
View All References (27)
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