10 Signs of an Unhealthy Gut: You Shouldn't Ignore

The gut is not only about digestion but also about immunity, mood and skin health. The gut always tells you something about your health, and it is called the second brain. If you have a good mood, good immunity and no discomfort, it indicates a healthy gut. But if you have headaches, tiredness or joint pain, it signals gut health issues. Our expert at Nutriessential, Dr Miriam, says that it is very important to discuss signs of poor gut health so that you can identify them easily and look for solutions. In this article, we will discuss 10 signs of an unhealthy gut that should not be overlooked. You are likely to get the most updated information on gut health in this article.

Understanding the 10 Signs of Unhealthy Gut

There are many signs of poor gut health. This article will answer all your questions if you are experiencing any of the 10 signs of an unhealthy gut. 

1. You feel uncomfortable

When your digestive system is not working properly, you always feel uncomfortable. There is bloating, gas, indigestion, etc. 

What does discomfort mean? (if we ask an individual with poor gut health to describe)

You feel bloated after eating or drinking anything. It can happen at any time of the day, whether it is when you wake up in the morning or at dinner time at the end of the day. You are so stressed due to this issue that you go out but avoid eating anything because you don't want to feel bloated.

In gut health issues like SIBO (small intestinal bacterial overgrowth), bacteria grow in the small intestine and lead to symptoms like gas, diarrhoea, poor nutrient absorption, etc.

2. Your bowel movements are irregular

Regular bowel movements indicate that your gut is healthy. If you start experiencing constipation and loose stools, then it indicates that your gut is not healthy.

“Regular” bowel movements can include anything from once or twice daily. If there is any change in the frequency of bowel movements, like you are using the toilet many times at any time of the day or your bowel regularity has become once every two days, then you must be worried. It will interfere with your daily routine and is an indication that your gut needs help.

3. You experience weight changes

If you gain weight suddenly or lose weight without making any modifications to your diet and exercise routine, then it is due to your poor gut health, which is interfering with the absorption of nutrients, blood sugar regulation, fat storage, etc. 

In SIBO, affected individuals lose weight due to malabsorption. An increase in several bad bacteria may lead to weight gain.

4. You have low energy levels and feel tired

When you have poor gut health, you feel tired and less energetic. This is because nutrients are not properly absorbed by your body, and it is deprived of vitamins and minerals required for energy production. As a result, you feel tired even after taking a rest. 

In young, physically active adults, energy and fatigue are related to gut bacteria. A study investigated the correlation between mental energy, mental fatigue, physical energy, physical fatigue and the gut microbiome. The results pointed out that these factors may be defined by specific bacterial communities in the gut.

If your gut is unhealthy, you get affected both physically and mentally. Dr Aditi, an expert at Nutriessential, adds, “ A study published in Plos One states that there is an association between gut bacteria, sleep quality, immunity and cognition. They are all interrelated. If you have more good bacteria and a healthy gut, then you are more likely to experience quality sleep. Many people say they are very tired and they need rest, but the right solution is not rest; it's your action plan to improve gut health. Even joint pain is related to poor gut health.”

5. Why am I getting ill frequently? 

70% of immunity lies in your gut, which is why a healthy gut means strong immunity and poor gut health means weak immunity (which exposes you to frequent infections and colds).

6. Your skin looks unhealthy

Those who eat more unhealthy fats and sugary foods often complain of irritated skin, redness and acne breakouts. Actually, what happens is that these dietary choices make your skin's health worse because they cause an imbalance in gut bacteria and cause skin inflammation. If you want to see your skin glowing, first take charge of your gut health.

7. Food Intolerances

You may notice that after eating some foods, you start experiencing poor gut health symptoms. This is food intolerance. It means your body cannot tolerate some foods or struggle to process them, due to which you experience gas, nausea and bloating.

Gut issues also lead to food sensitivities. In a leaky gut, the intestinal lining becomes more permeable and allows entry of the large food particles and bacteria in the bloodstream, causing inflammation. This contributes to food sensitivities and G.I. symptoms like bloating, gas, diarrhoea, and constipation.

Histamine intolerance is another cause of gut health issues. When the digestive system is not able to digest histamine, it leads to symptoms like diarrhoea, nausea, and vomiting.

According to a study, probiotics can prove to be very effective for people suffering from histamine intolerance. Low-histamine probiotics activate anti-inflammatory agents in the mast cells, stabilize mast cells, and down-regulate histamine receptor sensitivity. 

Some histamine-lowering strains are Lactobacillus plantarum, Bifidobacterium longum,

Bifidobacterium infantis, Lactobacillus rhamnosus.

8. You have mood swings, anxiety and headache

A healthy gut is the secret to a happy mood. Poor gut health means a bad mood. An imbalance in gut bacteria causes mood swings or depression. 

We know very well about the bidirectional communication between the brain and gut microbiota. The imbalance in gut bacteria and inflammation is linked to anxiety and depression. To manage this one of the 10 signs of unhealthy gut, probiotics are most effective.

95% of serotonin is produced in the gut. This is also called the happy hormone because it makes you feel more happy, calm and focused. Do you understand now why you feel low when you have poor gut health? That is why you should always prioritise gut health for good mental health.

It is already known that the gut microbiome composition plays a major role in the gut-brain axis. Migraine is associated with poor gut health and symptoms like diarrhea, constipation, etc. Many individuals suffering from migraine have a history of IBS and IBD. Migraine can be improved by following a dietary plan that can fix unhealthy gut symptoms and benefit gut bacteria. Some of the best options to manage this one of the 10 signs of an unhealthy gut is taking daily fibre, vitamin D supplements, Omega-3 supplements and probiotics. These findings are published in The Journal of Headache and Pain.

9. You love sugary foods

Do you crave more sugary foods? It's due to poor gut health. Gut bacteria release chemicals that influence cravings, and as a result, you make wrong food choices, which further deteriorate gut health.

Good bacteria feed on fibre, while bad bacteria feed on sugar, unhealthy fats and additives. This is the main reason why gut health is poor in people eating lots of sugary and processed foods. They have a greater number of bad bacteria in the gut. 

10. Bad breath signals poor gut health

People often ignore the cause of bad breath. They just brush more frequently, use more mouthwash, take mint to smell fresh and keep ignoring it. Bad breath is also one of the 10 Signs of an Unhealthy Gut. Many people have no idea about it. In gut health issues like ulcerative colitis, Crohn’s disease, and irritable bowel syndrome (IBS), there are elevated levels of sulfur in breath, causing bad breath.

If you get constipated frequently, toxins build up in the body, which causes bad breath. In this case, think about what unhealthy habits are making your gut health worse. 

How to Fix Unhealthy Gut?

Once you recognise these 10 Signs of an Unhealthy Gut, the next step is to build up a gut restoration plan. Here are some of the important tips to boost gut health.

• Follow the right health formula

The right formula for a healthy life is a variety of fruits + vegetables+ fermented products like yoghurt + sufficient water + no sugar and processed food + less stress + quality sleep

Plant foods have a great influence on the diversity of gut bacteria. The more varieties of plant food you consume, the more diverse and stable your gut microbiome becomes. Plant foods include fruits, vegetables, whole grains, pulses, nuts, seeds, legumes, spices, and herbs. Nuts and seeds are rich in omega-3 fatty acids.

• Avoid stress

It is normal to feel stressed in the modern lifestyle. But there are ways to avoid stress. Be more optimistic, do yoga and meditation daily and exercise regularly.

• Choose high-quality and research-based probiotic supplements

The root cause of most of the gut health issues is due to more bad bacteria and less good bacteria. Consider taking probiotics to restore a healthy balance between gut bacteria and increase the number of good bacteria.

• Watch your daily fibre intake

Fibre holds the biggest secret to a healthy gut. Many people do not take enough of it. Ideally, we should take 30g of fibre daily. Take flaxseed, chia seed, beans, lentils, nuts, seeds, and whole grains. These will have to cover your daily fibre intake.

• Choose polyphenol-rich food

Berries are rich in polyphenols and highly beneficial for gut health due to their antioxidant properties that encourage the growth of good bacteria and inhibit the growth of bad bacteria. Some of the best sources of polyphenols are apples, cherries, onions, cloves, oregano, thyme, etc.

• Avoid unhealthy food combinations and habits

1. Do not take orange and banana together. Overall, do not mix acidic and sweet fruits. Take them separately.

2. Try to eat fruits on an empty stomach.

3. Take yogurt and fruits separately. Do not mix them.

4. Do not drink water during meals. Drink water 30 minutes before or after meals.

These unhealthy habits cause bloating and digestive issues.

• Take the combination of prebiotics and probiotic foods

Probiotics increase the number of healthy gut bacteria, while prebiotics are fibre on which probiotics feed. This will help balance prebiotics and probiotics, which are very important for gut health. 

The table given below describes the difference between prebiotics and probiotics.

It is very important to choose the right foods for gut health. One of the most popular and well-known is yoghurt. 

Yoghurt is an excellent source of probiotics. It has so much power that it is beneficial for those who have constipation, a history of lactose intolerance and inflammatory bowel disease.

Let us find out the other more common sources of prebiotics and probiotics.

How to Heal Your Gut Naturally 

Step 1: Make changes in your lifestyle. 

• Add more gut-friendly habits to your daily routine.

• Eat less processed, high-sugar, and greasy/fried food for the sake of your gut. 

• Take frequent walks between work.

• Avoid stress

Step 2: Avoid the Worst foods for gut health

Here is a list of the foods you should avoid because they make your gut health worse. They create inflammation in the gut and create an imbalance between good and bad bacteria.

• Fried foods

• Alcohol 

• Processed food

• Red meat

• Added sugar

• Artificial sweeteners

Step 3: Educate yourself on beneficial foods and go exceptional with the right knowledge

Do you know Steamed broccoli is good for the gut? 

Many people don't know that broccoli is a whole food and that it can modulate the gut microbiome. A study published in The Journal of Nutritional Biochemistry revealed a change in beta diversity following broccoli consumption. It led to a positive change in the Bacteroidetes to Firmicutes ratio (increased Bacteroidetes and decreased Firmicutes). 

Broccoli supplements are also available. I suggest, instead of supplement, add Broccoli to your daily green veggie list, Dr Aditi adds. Supplements are taken when you want to get something in particular that can't be obtained consistently from your daily routine. For example, if you are not eating a balanced diet daily, you may take a multivitamin to fill the nutritional gaps. It will support you. The choice of multivitamin is important, especially the type and quality. You can read my article on multivitamins and understand it better.

Step 4: Take turmeric

Many people have an understanding of turmeric’s role in gut health. This golden spice fights inflammation due to its active ingredient, curcumin. This is the main reason why turmeric is beneficial for inflammatory conditions like inflammatory bowel disease (IBD) and leaky gut syndrome. Add turmeric to your food. Different types of turmeric supplements, like liposomal turmeric, liquid turmeric, and capsules, can be very effective.

Step 5: Identify food intolerance

Feeling bloated today? What did you eat for breakfast? Did it happen after lunch? What did you eat? Recall what you ate. Maybe that food triggers GI symptoms. Avoid them

Step 6: Start controlling addictive habits

Limit your alcohol intake. 

Step 7: Optimise toilet posture

While using the toilet, sit a slight squat. The posture is important to make bowel movements easier.

Step 8: Switch from coffee to herbal options

Try herbal teas with chamomile, ginger, and peppermint because these are gentle on the stomach and help in digestion.

Step 9: Maintain consistency

Dr Aditi says, Now you know the best list to keep gut healthy. It is important to stick to it. Do something for your gut daily to make sure to continue to enjoy the health benefits of keeping your gut healthy. Even a small step can contribute to good, lasting results, consistency is the key.

Best Supplements for Gut Health

• You need a multivitamin to cover nutrient gaps

An imbalanced gut may lead to vitamin and mineral deficiencies like Magnesium, Vitamin B7, B12, and D. Connect with an expert and discuss taking multivitamins to cover the nutritional gaps.

• Magnesium supplements 

Gut health issues may arise due to low magnesium levels. When magnesium supplements are taken, they help improve gut health. Magnesium impacts gut motility and gut bacteria and is also used to manage constipation. People with GI disease have low magnesium levels, and hence, magnesium supplements are given to maintain healthy magnesium levels.

• Combination of prebiotics and probiotic supplements 

One of the most popular supplements to manage any of the 10 signs of an unhealthy gut is a high-quality combo of prebiotic and probiotic.  

People often wonder whether to choose a prebiotic or a probiotic supplement. The good news is that there are supplements with both.

Probiotics introduce beneficial bacteria, and prebiotics feed on good bacteria. While choosing probiotic supplements, make sure to check for strains like Lactobacillus and Bifidobacterium on the label; these are very helpful for bloating and digestion.

• Digestive enzyme supplements 

People say that adding digestive enzymes to meals is very tricky. It takes no time to see the benefits. It is indeed true. Digestive enzymes help your body absorb nutrients and reduce inflammation and gastrointestinal symptoms. You may find relief from bloating, excess gas, and stomach pain after taking high-quality digestive enzyme supplements.

• Glutamine supplements repair the gut lining 

Glutamine is very important for digestive health. It works on the affected intestinal stomach lining and relieves symptoms like indigestion, heartburn, and acid reflux.

• Herbal supplements for gut health

Antibiotics, packed food, and preservatives harm healthy gut bacteria. When the number of pathogenic bacteria (bad gut bacteria) increases, symptoms of digestive discomfort arise. Those who want to fight any of the 10 signs of an unhealthy gut with herbs can find a lot of relief using cinnamon and garlic. 

Different studies have concluded that cinnamon and garlic are antimicrobials, and they inhibit the growth of harmful pathogenic microbes and improve nutrient absorption and digestive health.

• A combination of probiotics and collagen

People believe that a combination of probiotics and collagen can be the best gut health supplements and may prove to be very effective in fixing gut health and reducing bloating problems. Some call this combination magical.

Our expert at Nutriessential, Dr Aditi, says that probiotics create a healthy gut environment, and collagen makes gut lining strong. These factors improve digestive health. 

I read one study published in the Current Opinion in Food Science, which explained that Collagen peptides can act as a source of nitrogen and carbon for gut microbiota. They generate fermentation products that play the role of prebiotics. We know that a balance between probiotics and prebiotics is important for gut flora. Collagen peptides act as prebiotics, and they enhance the dominance of beneficial bacteria within the intestinal flora, Dr Aditi adds.

• CodeAge Multi Collagen+Gut Blend is one such supplement option that has collagen and probiotics 

Many people think that most probiotics don't work. It's because they do not contain evidence-based strains and are of low quality. That is why it is always important to choose high-quality probiotic supplements. Along with supplements, you need to focus on a healthy lifestyle, too.

• Ginger powder for gut health

A study published in the Journal of Nutrition found that ginger powder supplements are good for gut bacteria and relieve indigestion symptoms. 

You can take ginger for gut health in many ways, like ginger tea, adding ginger to food and taking ginger supplements.

You may be surprised to know that there are so many options for ginger supplements. You can choose chewable ginger, ginger root capsules, ginger oil, fermented ginger, or Ginger Snap Snack Crackers. Visit Nutriessential to check high-quality ginger supplements by reputable brands like Pure Encapsulations, New Chapter, Natural Factors, Now, Dr Mercola, etc.

Many people add ginger to lukewarm water and drink it twice (morning and evening). You may try adding a liquid ginger supplement to water. 

What to Do if 10 Signs of Unhealthy Gut Persist

Are you experiencing 1, 2 or more signals from these 10 signs of an unhealthy gut? What steps are you taking to restore your gut? Here are some of the tips you can consider

• Suppose you are following a very healthy lifestyle. You are not eating anything that would hurt your gut. Still, you feel bloated and constipated. In this case, first, drink enough water for 2-3 days and see. If this continues to happen for more than 7 days, then consult an expert. Discuss your problem and get the solution.

• If digestive discomfort persists for a long time, it can be due to irritable bowel syndrome (IBS) or food intolerances. It is better to connect with an expert and discuss.

• Do not ignore unhealthy gut symptoms.

• Connect with our expert at Nutriessential to discuss a personalized nutrition plan.

Real-life experiences: What people are doing to improve their gut health

We, the team of Nutriessential, asked our relatives and friends about what they are doing for their gut health, and we got tips to share.

• Try turmeric and probiotics for gut health.

• Kefir improves skin health. It also helps in managing upset stomach, especially during holidays when you make bad food choices out of flavor preference.

• A whole food diet and cutting help improve gut health. It also improves face breakouts.

• Be physically active, drink lots of water and walk a lot during the day.

• If you eat properly, you won't have gut problems.

• Read good books about gut health. 

• They eat a variety of sources like homemade yogurt,  sauerkraut, drink Komboucha, etc to improve gut health.

• Eat salads.

• Aim for 25-30 different veggies, fruits, spices, herbs, and whole grains every week

• Herbal teas are also good for gut health.

• Avoid dairy and gluten for some time to allow your gut to heal. 

• Many of them love yoghurt on a daily basis.

• They use only those gut health supplements that contain science-based ingredients.

• They avoid foods like fried foods, high fructose corn syrup, etc, that worsen gut health.

• Once your digestive symptoms are relieved, stop taking the supplements and start following a gut health diet. 

Conclusion

If you have suffered from any of the 10 signs of an unhealthy gut, you must have tried many herbal remedies, taken gut health supplements, made lifestyle changes and focused on a gut health diet. If something has worked, I am sure you have maintained consistency and never missed a day. It is because your bowel movements have become regular, you must have slept better, you now feel more energetic, and your skin is glowing. These are the benefits you have achieved after caring for your gut health, Dr Aditi adds.

Gut health is important for digestion,  nutrient absorption, metabolism, immunity, mental health and longevity. This article clearly explained the 10 signs of an unhealthy gut. The main benefit of recognising these poor gut health symptoms is to work toward a solution and make a positive impact on your health. If you have any queries, drop us a comment below. Our expert will get in touch with you soon!