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SIGNS OF AN UNHEALTHY GUT AND WHAT TO DO ABOUT IT

Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Megan Dix, RN,
BSN and Erika Klein — Updated on January 29, 2024
* Gut microbiome
* Effect on health
* Signs of an unhealthy gut
* What to do
* Foods for gut health
* FAQ
* Takeaway

Poor gut health may manifest as fatigue, upset stomach, skin conditions, and
autoimmune challenges. Probiotics, fermented foods, hydration, and stress
management can help.

Share on PinterestProcessed and sugary foods may impact the “good” bacteria in
your gut. Jeremy Pawlowski/Stocksy United

WHAT IS THE GUT MICROBIOME AND WHY IS IT IMPORTANT?

The term “gut microbiome” refers to the microorganisms living in your
intestines. Each person has about 200 different speciesTrusted Source of
bacteria, viruses, and fungi in their digestive tract.

Some microorganisms are harmful to our health, but many are incredibly
beneficial and even necessary for a healthy body.

ResearchTrusted Source indicates that having a large variety of bacteria in the
gut may help reduce the risk of conditions like:

* diabetes
* inflammatory bowel disease (IBD)
* psoriatic arthritis

In other words, your gut health is often related to your overall health.

HOW DOES THE GUT MICROBIOME AFFECT YOUR HEALTH?

The incredible complexity of the gut and its importance to our overall health is
a topic of increasing research in the medical community.

ResearchTrusted Source over the past few decades has found links between gut
health and:

* mental health disorders
* autoimmune diseases
* endocrine conditions
* gastrointestinal disorders
* cardiovascular disease
* cancer

A higher level of diversity in gut bacteria may be associated with improved
general mental and physical health.

7 SIGNS OF AN UNHEALTHY GUT

Many parts of modern life can affect your gut microbiome, including:

* high stress levels
* too little sleep
* eating a Western diet high in processed and sugary foods
* taking antibiotics

This in turn may affect other aspects of your health, such as:

* immune function
* hormone levels
* weight
* development of diseases

You may notice a few symptoms if you have reduced gut health. Here are seven of
the most common signs:

1. UPSET STOMACH

Stomach disturbances can all be signs of an unhealthy gut. They include:

* gas
* bloating
* constipation
* diarrhea
* heartburn

A balanced gut will have less difficulty processing food and eliminating waste,
likely leading to fewer symptoms.

2. 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.

ResearchTrusted Source suggests that eating too much sugar may lead to increased
inflammation throughout the body. Inflammation can be the precursor to several
diseases, including cancer.

If you eat high amounts of sugar, your gut health may be compromised.

3. UNINTENTIONAL WEIGHT CHANGES

Gaining or losing weight without changing 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 malabsorption because of small intestinal bacterial
overgrowth (SIBO). On the other hand, weight gain may be caused by insulin
resistance or increased inflammation.

4. SLEEP DISTURBANCES OR CONSTANT FATIGUE

ResearchTrusted Source indicates that an imbalance in gut bacteria may be linked
to fragmented sleep and short sleep duration, which may lead to chronic fatigue.

While the cause remains unclearTrusted Source, it appears to be connected to
inflammation, metabolic function, and mental health.

5. SKIN IRRITATION

Skin conditions like psoriasis may be related to the types of bacteria present
in the gut. Lower concentrations of beneficial bacteria may impact the body’s
immune system and your skin health.

6. AUTOIMMUNE CONDITIONS

Many studies have found connections between the gut and the immune system.

An unhealthy gut may increase systemic inflammation and alter the proper
functioning of the immune system. This may lead to autoimmune diseases, where
the body attacks itself mistaking its cells and organs for harmful invaders.

7. FOOD INTOLERANCES

Food intolerances are the result of difficulty digesting certain foods. This is
different than a food allergy, which is caused by an immune system reaction to
certain foods.

Research indicates that food intolerances, like lactose intolerance, may be
caused by poor quality of bacteria in the gut. This can lead to trouble
digesting the trigger foods and symptoms like:

* bloating
* gas
* diarrhea
* abdominal pain
* nausea

There is also some research indicating that food allergies may be related to gut
health.

7 THINGS YOU CAN DO FOR YOUR GUT HEALTH

You may be able to improve and reset your gut health through lifestyle and diet
changes. Consider trying one or more of the following to improve your gut health
naturally:

1. 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.

A few ways to lower stress may include:

* meditating
* walking
* getting a massage
* spending time with friends or family
* diffusing essential oils
* limiting alcohol intake
* laughing
* practicing yoga
* spending time with a pet

2. GET ENOUGH SLEEP

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

Try to prioritize getting at least 7–8 hoursTrusted Source of uninterrupted
sleep per night. Your doctor may be able to help if you have trouble sleeping.

3. EAT SLOWLY

Chewing your food thoroughly and eating your meals more slowly may lower your
chances of developing obesity and diabetes while also helping you make better
food choices.

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

4. 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.

One 2022 studyTrusted Source also found that people who drank more water had
less of a type of bacteria that can cause gastrointestinal infections.

Staying hydrated benefits your health overall and can help prevent constipation.
It may also be a simple way to promote a healthy gut.

5. TAKE A PREBIOTIC OR PROBIOTIC

While researchTrusted Source is ongoing, adding a prebiotic or probiotic
supplement to your diet may help 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 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.

It’s best to speak with a healthcare professional when choosing a probiotic or
prebiotic supplement to help improve your health.

6. 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 can try eliminating common trigger foods to see if your symptoms improve. If
you’re able to identify and avoid a food or foods that are contributing to your
symptoms, you may see a positive change in your digestive health.

7. CHANGE YOUR DIET

Reducing the amount of processed, sugary, and high fat foods that you eat may
lead to better gut health.

Eating a diet high in fiber likely contributes to a healthy gut microbiome as
well. You may also positively impact your gut by eating foods high in
micronutrients called polyphenols present in:

* vegetables
* fruits
* coffee
* tea
* wine

4 TYPES OF FOOD FOR GUT HEALTH

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.

You can eat certain foods that actively promote the growth of beneficial
bacteria, contributing to your overall health. These superfoods for gut health
include:

1. HIGH FIBER FOODS

ResearchTrusted Source indicates that high fiber foods have a positive impact on
gut health. These 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

2. GARLIC

According to a 2019 studyTrusted Source in rodents, garlic may increase gut
microbiome diversity and improve gut health.

A small 2018 studyTrusted Source of 49 people similarly found that aged garlic
extract increased diversity and levels of beneficial bacteria. Still, more
research in humans should be done.

3. FERMENTED FOODS

Fermented foods are great dietary sources of probiotics. Examples include:

* kimchi
* sauerkraut
* yogurt
* kefir

ResearchTrusted Source suggests that consuming these foods may improve the gut
microbiome.

4. COLLAGEN-BOOSTING FOODS

Collagen-rich foods such as bone broth and salmon skin may be beneficial for
both overall health and gut health.

A 2021 studyTrusted Source indicated that supplements with collagen may benefit
the gut microbiome in mice, though further research is needed.

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

FREQUENTLY ASKED QUESTIONS

WHY DOES THE GUT MICROBIOME VARY IN INDIVIDUALS?

The gut microbiome is affected by many factors, including:

* diet
* environment
* antibiotic use
* stress
* sleep
* genetics

Each of these elements varies in different people, influencing their gut
microbiomes in different ways. This variation results in individuals having
unique gut microbiomes.

HOW DOES THE GUT MICROBIOME RESPOND TO FASTING?

Fasting seems to benefit the gut microbiome, though more research in humans
needs to be done.

According to one small 2019 study of 16 people, fasting was linked to lower
levels of a bacteria that promotes colorectal cancer.

Research in animals also shows the benefits of fasting. A 2018 studyTrusted
Source in fruit flies found that intermittent fasting appeared to improve gut
health and increase lifespan. Another 2019 studyTrusted Source in mice indicated
that fasting promoted the growth of beneficial gut bacteria and reduced
inflammation in the intestines.

DOES EATING PROBIOTICS ACTUALLY CHANGE YOUR GUT MICROBIOME?

Some studies have found no impact of probiotics on the gut microbiome. Still,
other researchTrusted Source suggests that probiotics may significantly affect
the makeup of the gut microbiome and positively impact other areas of health,
like immunity.

Studies are still being done in this area.

HOW CAN I IMPROVE MY GUT HEALTH?

You can improve your gut health by taking steps to improve your overall health.
This can include eating more fiber-rich foods, eating fewer ultra-processed
foods, getting enough sleep, and managing your stress levels.

WHAT ARE THE SIGNS OF AN UNHEALTHY GUT?

Some signs of unbalanced gut bacteria can include upset stomach, unintentional
weight changes, and fatigue.

TAKEAWAY

The human gut is complex. While research is ongoing, it seems clear that the gut
microbiome impacts whole-body health. A healthy gut contributes to:

* a strong immune system
* heart health
* brain health
* improved mood
* healthy sleep
* effective digestion
* potential prevention of some cancers and autoimmune diseases

Lifestyle and dietary changes may positively affect not only your gut health but
your overall health.

Last medically reviewed on January 29, 2024

HOW WE REVIEWED THIS ARTICLE:

Sources
History
Healthline has strict sourcing guidelines and relies on peer-reviewed studies,
academic research institutions, and medical associations. We avoid using
tertiary references. You can learn more about how we ensure our content is
accurate and current by reading our editorial policy.
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Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Jan 29, 2024

Written By

Megan Dix, RN-BSN, Erika Klein

Edited By

Heather Hobbs

Medically Reviewed By

Cynthia Taylor Chavoustie, MPAS, PA-C

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Jan 11, 2024

Written By

Megan Dix, RN-BSN, Erika Klein

Edited By

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Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Megan Dix, RN,
BSN and Erika Klein — Updated on January 29, 2024

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