Signs Your Gut Is Unhealthy and the 4 Ways to Restore It

An unhealthy gut can cause more than just a stomachache. Gail Cresci, a microbiome expert at the Cleveland Clinic, likens the microorganisms in your gut to "little pets" that show signs when they're not feeling well.

These microorganisms significantly impact overall health because they aid in food digestion, vitamin and hormone production, immune system support, and inflammation regulation. Therefore, it's vital to recognize the indicators of an unhealthy gut and take steps to improve its condition.

7 Signs of an Unhealthy Gut

Bloating or excessive gas may indicate a disruption in the gut microbiome's composition and function, according to Cresci. That said, the reality is a bit more complicated. she notes that a microbiome test, such as a stool sample, is the only definitive way to confirm this.

Other potential signs of an unhealthy gut include:

• Fatigue
• Food intolerance
• Skin irritation or problems
• Trouble sleeping
• Vomiting
• Upset stomach

Research has established a link between skin problems like acne and psoriasis and gut health. Studies are also exploring how the gut biome influences reproductive health and hormone levels.

How to Keep Your Gut Healthy

Consulting a doctor is essential to determine the underlying cause of any health concerns and rule out other conditions. Making dietary or lifestyle changes can be a beneficial initial step to improve gut and overall health.

Cresci emphasizes that there is no universal standard for a perfectly healthy gut microbiome, as everyone's composition varies. With this in mind, here are four strategies to help maintain a healthy gut:

1. Eat Gut-Friendly Foods

The gut microbiome thrives on foods that humans cannot easily digest, such as those rich in fiber. These include fresh fruits, vegetables, whole grains, legumes, seeds, and nuts – foods already recognized for their nutritional benefits.

Cresci advises reducing or eliminating foods high in sugar and fat and low in fiber, as these are associated with a Western diet, which can disrupt the microbiome. Fermented foods like yogurt, kombucha, and kefir can also help replenish beneficial microbes and their metabolites.

2. Monitor Your Medications

Antibiotics are known to disrupt the balance of bacteria in the body, at least temporarily. Common side effects include nausea, diarrhea, and yeast infections. If you require antibiotics or have recurring infections necessitating frequent antibiotic use, consult your doctor about minimizing disruption to your microbiome.

Other medications that can affect the microbiome include those that alter stomach pH by reducing acid, such as proton pump inhibitors (PPIs) and histamine H2-receptor antagonists (H2 blockers), which are available over the counter for acid reflux.

Tracking your medications can help identify the cause of your symptoms and, with your doctor's approval, allow you to take appropriate actions or find alternatives if gut health is a concern.

3. Choose the Right Probiotics or Supplements

Some individuals may consider probiotics to balance their gut, as they are designed to mimic a healthy microbiota. Cresci advises that if you're considering supplements, including probiotics, it's important to remember that probiotics are strain-specific, with each strain having a unique mechanism of action.

For instance, a probiotic designed for antibiotic-induced diarrhea won't be effective for someone seeking bowel regularity.

"You want to take the one that has been studied for whatever your problem is," she said.

Also, probiotics cannot compensate for a poor diet.

"If you have a bad diet, and you want to keep eating a bad diet but want to improve your microbiome, a probiotic isn't gonna help you," Cresci said. "You have to do the other part too."

4. Prioritize Daily Movement and Sleep

While "get better sleep" or "exercise more" may seem like commonplace advice, improving sleep habits and increasing physical activity are proven methods to enhance overall health, including gut health.

Exercise can benefit the gut by improving circulation, metabolism, and digestive muscle function, according to the Cleveland Clinic. Even small increases in daily movement can be beneficial.

Adequate sleep is also directly linked to gut health. Cresci notes that the microbiome follows the circadian rhythm, so eating when the gut isn't prepared can hinder nutrient processing. Lack of sleep also elevates stress and cortisol levels, negatively impacting mental and physical well-being.

"There's a lot going on with the gut-brain interaction, so that signals back to the microbiome, and vice versa," Cresci said.

Exhaustion can also reduce the energy needed to maintain healthy habits like exercise and nutritious eating, which are essential for gut health.

"When you're sleepy, tired, exhausted, you tend not to do the things we know are good for microbiomes," Cresci said. "So it kind of perpetuates itself."