6 Signs Your Gut Health Is Out of Balance

There are billions of bacteria and other microorganisms in the gastrointestinal tract, some of which can be helpful and others harmful. When your gut is balanced, it contains the right amount of each. If you have more harmful bacteria than helpful bacteria, the imbalance can cause an unhealthy gut, leading to symptoms in the digestive tract and other parts of the body.

Some of the most obvious signs of intestinal upset are things you may feel in your stomach and intestines, including:

• Stomach aches
• Gas
• Bloating
• Diarrhea
• Constipation
• Heartburn

Everyone’s body is different and you may experience discomfort from time to time throughout your life. But if digestive issues are common and symptoms last for weeks, it could be a sign of a digestive problem, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Both cause persistent symptoms and are linked to gut function.

There are many reasons why you are not sleeping well or feeling unwell. One of these reasons could be related to your instincts. Serotonin, a chemical in your brain that helps regulate mood and sleep, is primarily produced in the gut. Researchers now estimate that about 95% of serotonin is produced in the gut.

There is growing evidence that poor sleep quality can affect the gut, and that an unbalanced gut can affect sleep quality.

Persistent gut inflammation can also contribute to fatigue or exhaustion. When inflamed, your gut can’t absorb essential nutrients like iron and vitamin B12, both of which help with energy production. So, not getting enough nutrients due to intestinal inflammation can cause fatigue.

Certain skin conditions, particularly those associated with immune responses, including eczema, psoriasis and rosacea, may be linked to gut health. Research suggests that changes in the gut microbiome (the collection of bacteria and other organisms in your gut) can influence skin inflammation because gut bacteria can affect how your body deals with inflammation. This connection is called the gut-skin axis.

If your gut is out of balance, you may notice that you suffer from illnesses or infections more often. For example, you might be more likely to catch a cold, the flu, or COVID-19. You may also have more symptoms than someone with a stronger immune system.

Your immune system is closely linked to the gut, so too much harmful bacteria can weaken the immune system’s defenses. An unbalanced gut is also linked to a risk of developing autoimmune diseases.

Food sensitivities are different from food allergies. A sensitivity is caused by a digestive problem, while an allergy is caused by the immune system recognizing a food as dangerous to the body. Food sensitivities, while uncomfortable, are generally milder than allergies and are not life-threatening.

If you don’t feel well after eating foods you used to eat without problems, it could mean intestinal problems. The balance of bacteria may have changed.

Since gut bacteria helps you digest food properly, an imbalance that makes it harder to digest certain foods could lead to food sensitivities. Your body may have a harder time breaking down certain foods, which can cause bloating, stomach cramps, or nausea.

Your brain and gut are connected in what’s called the gut-brain axis, a system in which nerves, hormones, and immune signals send messages to and from the digestive system and brain. For this reason, changes in gut bacteria can affect mood, memory and stress levels.

Researchers have discovered links between the gut microbiome and depression, mood regulation, anxiety and cognitive problems. This is because gut bacteria can affect serotonin and dopamine, two chemicals important in regulating mood, memory, attention, and processing. There is also evidence that improving your gut health can improve memory, attention and mood.

There are certain changes you can make to your diet and lifestyle to improve gut health. For example, you can:

• Add more fiber to your diet
• Managing stress levels
• Avoid highly processed foods
• Get enough sleep regularly
• Stay physically active
• Drink plenty of water

If you’ve noticed the symptoms above or changes in the way you feel after eating, it’s worth getting evaluated by a healthcare professional. They can check you for conditions such as IBS, IBD, nutritional deficiencies or food intolerances and recommend treatments or lifestyle changes to help you feel better.