Here are ten signs of poor gut health and causes of unhealthy gut.

How To Spot The Signs Of Poor Gut Health
Your gut health is a vital cornerstone of overall wellness, influencing digestion, immunity, mental health, and more. According to the World Gastroenterology Organisation (WGO), a balanced gut microbiome; home to trillions of bacteria, is essential for optimal body functioning. However, poor gut health can manifest in several subtle and not-so-subtle ways, and recognising these symptoms of poor gut health early can prevent more severe health issues. If you've been experiencing unusual symptoms that don't seem to go away, your gut might be trying to send you signals. Here's how you can spot the signs of poor gut health and understand what they mean.
What is the importance of gut health?
The gut plays a critical role in digestion and nutrient absorption, but its importance doesn't stop there. It houses about 70% of the immune system and communicates with the brain through the gut-brain axis, affecting mental health. Poor gut health can lead to a range of health disorders, from digestive issues to systemic inflammation and even chronic illnesses. Here are ten signs of poor gut health and causes of unhealthy gut.
1. Persistent digestive issues
Bloating, gas, constipation, diarrhoea, or heartburn are the most common signs of unhealthy gut. These symptoms often indicate an imbalance in gut bacteria or an inability to properly digest food.
An imbalance in the gut microbiome (dysbiosis) can lead to difficulty breaking down food or a lack of beneficial bacteria required for smooth digestion.
2. Fatigue and poor sleep
If you're constantly tired despite getting adequate sleep, your gut may be to blame. The gut produces serotonin, a hormone that regulates sleep and mood.
According to a study by the National Institutes of Health (NIH), poor gut health can disrupt serotonin production, leading to insomnia or restless nights.
3. Skin issues
Skin conditions like acne, eczema, or rosacea can often be linked to gut health. Inflammation caused by an unhealthy gut may trigger these skin problems.
Research has shown that imbalances in the gut microbiome can lead to systemic inflammation, manifesting as skin issues.
4. Frequent illnesses
If you fall sick frequently, it could be a sign of poor immunity linked to your gut. The gut is integral to immune function, and a weak microbiome can make you more susceptible to infections.
5. Food intolerances
Experiencing discomfort after consuming certain foods could indicate an imbalance in your gut bacteria. This differs from food allergies, as it is often linked to digestion.
6. Weight fluctuations
Unexplained weight gain or weight loss can point to gut health issues. An imbalanced gut may impair the body's ability to absorb nutrients, regulate blood sugar, or store fat.
7. Cravings for sugar or processed foods
An unhealthy gut often craves what feeds harmful bacteria, namely sugar and processed foods. This creates a vicious cycle that worsens gut health over time.
8. Brain fog and poor concentration
Struggling with focus or memory? Poor gut health may be the culprit. The gut-brain axis connects gut health to mental clarity, and dysbiosis can impair cognitive function.
9. Bad breath
Halitosis (chronic bad breath) can sometimes be linked to poor gut health. It may indicate an imbalance in the gut microbiome or gastrointestinal issues like acid reflux.
10. Mood disorders
The gut significantly influences mental health through the production of neurotransmitters like serotonin and dopamine. Poor gut health has been linked to increased rates of anxiety and depression.
A 2021 review published in Psychiatry Research highlights the gut-brain connection as a key factor in mood regulation.
How to improve gut health?
Your gut health plays a pivotal role in your overall well-being, and recognising the signs of poor gut health is the first step toward better health. From digestive issues to mood swings, these symptoms can impact your daily life significantly if left unaddressed.
1. Eat a balanced diet
Incorporate fibre-rich foods, probiotics (yoghurt, kimchi), and prebiotics (bananas, garlic) into your meals.
2. Stay hydrated
Water supports digestion and helps maintain a healthy gut lining.
3. Avoid processed foods
Reduce your intake of sugar, unhealthy fats, and artificial additives.
4. Exercise regularly
Physical activity promotes a diverse and balanced gut microbiome.
5. Get enough sleep
Quality sleep is essential for gut repair and overall health.
By making simple yet consistent lifestyle changes, such as adopting a balanced diet, staying active, and managing stress, you can take control of your gut health. After all, a healthy gut is the foundation for a healthy body and mind.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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