Hey ladies! If you’re dealing with gut health issues, you’re not alone. I totally understand what you’re going through because I’ve been there too. For years, I struggled with leaky gut, dysbiosis (an imbalance of gut bacteria), and other gut-related problems. I thought it was normal to feel bloated after every meal until my symptoms got worse and worse, and I started researching and making some changes to my lifestyle.
Now, I’m still working on improving my gut health, but I want to share what I wish I had known in my early 20s. Here are six signs of poor gut health you should pay attention to :)
1. BLOATING AND GAS
Do you often feel bloated or gassy, especially after eating? Chronic bloating isn’t normal! It can be your gut trying to tell you something isn’t right. This can happen due to an imbalance of bacteria in your gut or a condition called leaky gut, where the gut lining becomes compromised and allows harmful substances to escape into your bloodstream. I’ve felt this discomfort myself, and it can really disrupt your day (and sleep!).
To temporarily help with bloating and gas, try keeping a food diary to track what you eat and how it makes you feel. You might discover certain foods, like dairy or gluten, cause you issues.
Avoiding certain foods is not a long term solution – this is just to help manage your uncomfortable symptoms. Once you have addressed the issue that is causing food intolerances, you should be able to eat all foods again without any symptoms like bloating and gas :)
RELATED POST: HOW TO FIX LEAKY GUT SYNDROME – A GUT HEALTH GUIDE
2. SUGAR CRAVINGS
Are you always craving sugary snacks? Your gut plays a big role in your cravings, and an imbalance can make you want those sweets even more. If your gut is missing certain beneficial bacteria, this can increase cravings. And if your gut is high in certain harmful bacteria, this can also increase cravings.
This was a big challenge for me too. I learned that by adding more prebiotic foods to nourish my gut, such as fruit, veggies, lentils and foods high in fiber, I could help balance my gut bacteria and reduce those cravings.
3. ACNE
If you’re dealing with unexplained breakouts, it might be a sign that your gut and liver aren’t happy. Poor gut health can lead to a build-up of toxins, causing skin issues like acne. I found that when I focused on my gut and liver health, my skin improved too! I used to have really severe cystic acne and my skin has always been acne prone, even as an adult. It’s only been recently since I’ve fixed my gut and liver, that my skin issues have disappeared for the first time since the age of 16 (I’m now 36!).
4. WAKING UP AT NIGHT
Do you often wake up between 1-3 AM or around 5 AM? This could mean your gut and liver need some help. Your gut bacteria play a part in regulating your sleep hormones, so if your gut is off, your sleep might be too.
I remember how frustrating it was to wake up at odd hours, and then have trouble getting back to sleep. A calming bedtime routine helped me a lot. Try turning off screens an hour before bed and doing something relaxing, like reading or gentle stretching. Good sleep is important for your gut health!
But remember, if your sleep is still getting disrupted, even with a good bedtime routine, you will likely need to address your gut health.
5. LOW ENERGY
Feeling drained all the time? Your gut is super important for absorbing nutrients and giving you energy. You might be eating a healthy and nutritious diet, but if your gut isn’t working well, you might not be breaking down, accessing and absorbing these nutrients, which can lead to fatigue.
Some deficiencies that can be worsened by poor gut health include magnesium, iron and B vitamins.
6. MOOD CHANGES
Did you know that around 90% of serotonin—the “feel-good” hormone—is made in your gut? If your gut health is off, it can affect your mood and lead to feelings of anxiety or depression. I noticed that when I focused on my gut health, my mood improved too.
A poor gut microbiome has been linked to depression, anxiety and mental health conditions.
HOW DO YOU FIX AN UNHEALTHY GUT?
Getting your gut health back on track is easier than you might think! Start by making small, manageable changes to your diet. Focus on whole foods and foods high in fiber —think colorful fruits and veggies, whole grains, lentils, lean proteins, and healthy fats. Staying hydrated is super important, so aim for at least 8 cups of water each day, and adjust based on your activity level and the climate you’re in.
Don’t forget about those goodies like yogurt, kimchi, sauerkraut, bone broth and kefir into your meals. They’re packed with probiotics that help restore a healthy gut microbiome.
And try to reduce sugary and processed foods. The bad bacteria feed on this!
TAKE A PROBIOTIC
Taking a probiotic is another fantastic way to boost your gut bacteria! Look for one with multiple strains and a high dosage—aim for above 20 billion CFUs. Probiotics should list specific strains, like Lactobacillus acidophilus LPC-37. If your probiotic needs refrigeration, be sure to keep it cold! Room temperature can kill those beneficial bacteria, and we don’t want that!
IMPROVE INTEGRITY OF GUT LINING
Just as important as your gut bacteria is the integrity of your gut lining. If your gut lining is compromised, it can lead to what’s called “leaky gut.” This can happen due to a poor microbiome, stress, pathogens, antibiotics, alcohol, and processed foods. To support a healthy gut lining, consider adding supplements like zinc carnosine, L-glutamine, berberine, and collagen to your routine. A digestive enzyme can also help your gut digest food more effectively!
REDUCE STRESS
Let’s talk stress—because it can really impact your gut health! Chronic stress can mess with both your gut bacteria and gut lining, so finding ways to reduce stress is essential for a happy gut. Take some time to identify what’s causing you stress and work on ways to manage it. I know it’s easier said than done, but your gut will thank you!
GET ENOUGH SLEEP
Lastly, DON’T underestimate the power of a good night’s sleep! Aim for 7-9 hours of quality sleep each night. Not only does poor sleep add stress to your body, but it can also impact your gut health. Prioritizing your sleep will help improve your gut health and make a positive difference in your overall well-being!
HOW DO I CHECK MY GUT HEALTH?
While you can’t do a gut check at home, you can pay attention to how you feel. Keeping track of your symptoms, such as bloating, gas, constipation, diarrhea, or abdominal discomfort, can provide valuable insights into your gut health. Monitor any changes you make to your diet and lifestyle to see how they impact your symptoms.
Additionally, consider the following indicators of gut health:
- Energy Levels: Persistent fatigue may indicate an imbalance in gut bacteria.
- Skin Health: Conditions like acne or eczema can be linked to gut health.
- Mood and Mental Health: Gut health can influence mental well-being, symptoms like anxiety or depression may be connected to gut issues.
- Regularity of Bowel Movements: Consistency and frequency are key indicators; ideally, aim for regular daily bowel movements.
If you’re concerned about your gut health, it’s always a good idea to consult with a healthcare professional. Seeing a doctor or gastroenterologist is great to rule out issues such as celiac disease, ulcerative colitis, and Chron’s disease, through blood tests and endoscopies.
However, I have found naturopaths and / or functional medicine doctors to be much more helpful when it comes to leaky gut and dysbiosis. They will often do stool sampling (GI Map is the most comprehensive stool sample) and this will give you a really great picture of what is going on inside your gut. They can then give you the supplements needed to heal your gut.
FINAL THOUGHTS
Remember, our gut health is foundational to our overall well-being! If you see any signs of poor gut health in yourself, take action and implement these changes. A happy gut can lead to a happier you! Always consult with a healthcare professional if you have concerns or need personalized advice. Your health is your wealth, and I’m here to cheer you on every step of the way!
Feel free to reach out with any questions or share your own experiences. We’re in this together!
Love Rachael xx
SOURCES
- Chronic Bloating – https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
- Leaky Gut – https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
- Guts Role in Your Cravings – https://www.medicalnewstoday.com/articles/318441
- Build-up of Toxins – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038963/
- Sleep Hormones – https://www.mdpi.com/2072-6643/16/14/2259
- 90% of Serotonin – https://www.felixhospital.com/blogs/gut-health-and-mental-wellness
- Lactobacillus acidophilus LPC-37 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770962/
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