Read our top tips to improve your gut health and identify signs of an unhealthy gut. Your diet, lifestyle and stress levels can all impact digestion and we explain how to get the balance of all of these right.
The crucial role of your microbiome
Each of us has trillions of bacteria in our gut which we rely on to perform vital functions inside our body. Scientists call this our microbiome; it contains bacteria, fungi and viruses.
When your microbiome is healthy, you are at less risk of disease and inflammation. Even your mental health is affected by what’s going on in your microbiome.
Gut health has also been linked to:
- The immune system
- Autoimmune diseases
- Cardiovascular disease
- Endocrine disorders, such as diabetes
- Gastrointestinal problems, such as IBD, IBS, and diarrhoea
Keep reading to learn the signs of an unhealthy gut.
Signs of an unhealthy gut
An unhealthy gut can cause many concerning symptoms. Commonly known symptoms are associated with stomach distress: gas and bloating, diarrhoea, constipation, and heartburn. The following is a list of additional signs that you may have an unhealthy gut.
- Frequent migraines, fatigue or general illness
- Irritated skin
- Difficulty sleeping
- Unintentional weight gain/loss and strong food cravings
- Mood problems, irritability, and trouble concentrating
If you’ve experienced the above symptoms, you may benefit from adapting your diet or making other lifestyle changes.
Diet changes to improve your gut health
Prebiotics
Prebiotics are what good bacteria, such as probiotics, love to feed on; they help them grow and do their job. Plant-based foods often contain prebiotics, such as vegetables, fruit, grains, pulses and seeds.
You could try eating:
- Vegetables such as carrots, onions, artichokes, asparagus and mushrooms
- Fruits like apples, berries and tomatoes
- Whole grains
- Garlic
You can also take prebiotic supplements. Prebiotics can reduce insulin and cholesterol and could prevent coronary heart disease and type 2 diabetes.
Probiotics
You can find natural sources of probiotics, or you can take supplements. Probiotics are live, good bacteria that aid your body in maintaining a balance of good and bad bacteria.
With the right amount, probiotics can benefit people with IBS, IBD, and constipation. People with diarrhoea due to an infection or antibiotics may also benefit from taking probiotics. Read our blog to learn more about the benefits of probiotics.
Some people may not find probiotics helpful, and their symptoms may worsen. For example, we don’t recommend probiotics if you have a weakened immune system or pancreatitis.
Cut back on sugar
A Western diet tends to be high in sugar and fat, which are bad for our gut health. Sugar and fat make us more prone to obesity, heart disease and type 2 diabetes.
Cutting back on refined sugar is a helpful way to get rid of the bad bacteria in your gut. You can find refined sugar in processed foods, takeaways, ready meals and sugary drinks. We also recommend avoiding a diet high in salt and meat. Some people find that following a plant-based diet significantly reduces their symptoms.
Lower your alcohol intake
Reducing our alcohol consumption is another recommendation from healthcare experts. Alcohol affects the gut barrier and can increase the number of pathogenic microbes in our system – bacteria that cause disease.
It influences the speed at which food moves through the gastrointestinal (GI) tract and can lead to diarrhoea, constipation and bloating.
Check for food intolerances
Common intolerances include gluten, dairy, and certain fruits. If you are experiencing symptoms frequently, we may recommend a low-FODMAP diet to identify potential intolerances.
Watch our video below to learn more about the FODMAP diet.
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Some people find that specific foods trigger uncomfortable symptoms. For example, acidic foods can trigger heartburn. If your symptoms increase or appear after eating a particular food, avoid it temporarily. Your symptoms may ease or disappear. You can then decide whether to reintroduce it to your diet or leave it out permanently.
Lifestyle changes
Improve your sleep
Not getting enough sleep disrupts your natural circadian rhythm and interferes with your digestion and the balance of your microbiome. It can also increase hunger which can lead to weight gain. The results magnify if you combine poor sleep with excess alcohol consumption and an unhealthy diet.
It’s important to sleep well. You may want to limit screen time in the evening to improve your sleep patterns, as well as going to bed and waking up at regular times.
Exercise
Exercise is good for our gut as well as our physical and mental health. Research has shown that athletes have a more diverse gut microflora than non-athletes. Try introducing more walking, swimming or jogging into your life to improve your gut health.
Reducing stress
Stress has an impact throughout your body, including on your microbiome. Being stressed has been shown to reduce vital probiotic bacteria such as Lactobacillus.
Having a healthy balance of bacteria in the gut can improve your resilience as gut microbes impact your stress levels and mood. Try stress reduction techniques, such as breathing exercises and meditation.
The Gut-Brain link
The Gut-Brain Connection is well-known among experts. The ENS (enteric nervous system), which supports the gastrointestinal tract, and the CNS (central nervous system) communicate with one another.
The ENS is often referred to as the “second” or “little” brain. Recent research suggests that irritation in the GI tract can cause mood changes. This may explain the link between conditions such as IBS and instances of anxiety and depression.
Book an appointment
If you experience persistent symptoms of an unhealthy gut, speak to your doctor for further advice. They may recommend visiting a gastroenterologist for diagnostic tests.
At Digestive Health UK, we offer a holistic, multidisciplinary approach to patient care. Get in touch for private diagnostics and treatment.
