Some people say that the gut is the body’s second brain. So, when you have an unhealthy gut, it can affect your entire body. Your digestive system contains a healthy amount of bacteria, which helps regulate your digestion, and benefits your immune system. When the bacteria in your gut becomes imbalanced, you’ll likely experience surprising symptoms like digestive issues (such as bloating, constipation, diarrhea, or excessive gas), frequent infections or illnesses, skin problems (such as acne, eczema, or rashes), and even mental health issues (such as anxiety, depression, or brain fog).
To learn more about these unexpected symptoms of an unhealthy gut, we spoke with Cindy Wilson, a certified nutritionist and owner of Nutri Inspector, and Lori Walker, a registered dietitian, freelance food and nutrition writer, and recipe developer at Easy Kitchen Guide. Find out more below!
READ MORE: These 3 Diet Habits Are Destroying Your Gut Health, Experts Warn
Digestive Issues
One major symptom of an unhealthy gut, as you'd expect, is digestive issues. This can include anything from bloating and constipation to diarrhea and excessive gas. Digestive issues, Walker says, can be the result of a gut bacteria imbalance or inflammation in the gut lining.
"Bloating," she says." can be caused by a buildup of gas in the digestive tract due to poor absorption of nutrients from food, also known as malabsorption syndrome." And, if you are suffering from abdominal pain, this could be an indicator that there is inflammation in the gut lining.
"Excessive gas," Walker states, "is often caused by improper digestion leading to food fermentation in the intestines which produces extra carbon dioxide and methane. Constipation and diarrhea may result from inadequate fiber intake or eating foods that your body cannot easily digest such as those high in sugar and fat."
Frequent Infections Or Illnesses
Another sign that you might have an unhealthy gut is if you find yourself under the weather frequently. Chronic infections or illnesses are the results of a weakened immune system. Wilson notes, "Frequent infections can occur when the gut microbiome is compromised and unable to fight off harmful pathogens."
Skin Problems
And, if you're noticing your skin suffering from irritations like acne, eczema, or rashes, you might be suffering from an unhealthy gut with a gut bacteria imbalance. Skin problems can also be related to gut health because, Wilson says, "the gut and skin share a connection through the immune system."
Mental Health Issues
Another surprising symptom of an unhealthy gut can be an increase in mental health issues like anxiety, depression, or even brain fog syndrome. But, what is brain fog? Brain fog is defined as confusion, absentmindedness, and a lack of focus. While this syndrome is usually caused by overworking, a lack of sleep, or stress, brain fog is sometimes the result of poor gut health.
"Mental health issues can be influenced by gut bacteria," Wilson explains, "as the gut produces neurotransmitters that affect the brain." Similarly, Walker says that, "Fatigue can be the result of an imbalance of gut bacteria leading to poor nutrient absorption and impaired energy production."
Ways To Improve Gut Health
So, if you feel that you're experiencing any of these symptoms, you may have an unhealthy gut and you should reach out to your medical provider or doctor. They may suggest some tips and tricks for improving your gut microbiome. First, eat a balanced, nutrient-rich diet of fiber, fruits, vegetables, and fermented foods. Avoiding dairy and instead opting for a healthier dairy replacement like coconut milk can also help your gut. Drink plenty of water and limit alcohol and caffeine consumption to stay hydrated. Managing stress and getting enough rest is also an expert-recommended way to boost your gut health. And, finally, you can also take probiotics or prebiotics to improve your healthy gut microbiome.
"Eating more fermented foods such as kimchi, sauerkraut, miso soup, and yogurt can help increase beneficial bacterial populations in the intestines while avoiding processed foods [that] contain artificial ingredients and preservatives will reduce inflammation in the gut," Walker suggests. "Additionally, regular exercise, adequate sleep, and reducing stress can all help improve gut health by promoting better digestion and nutrient absorption. Lastly, taking probiotic or prebiotic supplements may be beneficial in restoring the balance of gut bacteria and improving nutrient absorption from food."
READ MORE: The Gut-Healthy Fermented Food You Can Add To Every Meal For Healthier Digestion
