Understanding the root cause of intestinal problems is crucial. A modern lifestyle high in stress, little exercise, and high in processed foods is often the culprit. However, diet plays an important role in gut health. Refined sugars, artificial sweeteners, and highly processed foods may negatively impact the good bacteria in your gut and promote the growth of harmful bacteria.
The good news is that with some conscious effort, you may be able to improve your gut health. It all starts with awareness and then making small, lasting changes.
Interesting facts: Our free Small Steps program helps you develop better nutrition habits, one step at a time.learn more
5 symptoms of poor gut health
It’s a mysterious world, your intuition. It contains approximately 100 trillion microorganisms, primarily in the form of bacteria, that may contribute significantly to your overall health and well-being.
But how do you know when something is wrong with your gut? What symptoms should you look out for?
Let’s explore six symptoms of poor gut health to watch out for. From insomnia to food intolerances, knowing the signs of gut problems is the first step to getting your health back on track.
1. Insomnia or persistent fatigue
When your sleep schedule is disrupted by late nights or stress, it’s not just your energy levels that are affected. This disruption can lead to an imbalance of gut bacteria, a condition called dysbiosis.
This imbalance not only affects your digestive health; It can affect your overall health and circadian rhythm (the 24-hour cycle that affects your sleep patterns).
In this way, sleep and gut health are a two-way street. If you don’t get enough sleep, your gut health may be negatively affected. If your gut health is poor, you may have a hard time getting a good night’s sleep.
That’s why disrupted sleep cycles—which often lead to insomnia or persistent fatigue—can be an indicator of poor gut health.
2. Weight fluctuations and stomach problems
An imbalance in gut bacteria can hinder the absorption of nutrients and may lead to weight loss or gain. Stomach problems such as chronic bloating, acid reflux, and gas may indicate an abnormality in your digestive system and be a warning that something is wrong.
Additionally, gastrointestinal conditions such as irritable bowel syndrome and inflammatory bowel disease are often associated with gut health. Bad bacteria in the gut can cause inflammation of the gastrointestinal tract, leading to abdominal pain and discomfort.
3. Skin conditions
Experts have linked conditions such as skin allergies, eczema, acne and psoriasis to gut problems. When the lining of your intestines becomes permeable, toxins can escape and travel throughout your body, promoting inflammation on your skin. That’s why when treating skin conditions it might be worth looking at your gut as the source of the problem. According to this study, a healthy gut may lead to healthier skin.
4. Intolerance to certain foods
If you experience allergic reactions to certain foods, such as swelling, rash, or difficulty breathing, it may be related to your gut health. Damage to your gut can lead to “leaky gut,” which may make you more susceptible to food allergies and intolerances.
5. Extreme sugar cravings
Some research suggests that what seems to be controlling your cravings may well be controlling your gut bacteria.
For example, one study in mice found a link between sugar intake and gut bacteria. This raises questions about the relationship between human gut microbiota and sugar cravings.
Ways to Improve Gut Health
Now that you know more about the symptoms of poor gut health, you may be wondering how to improve your gut health. Here are some strategies to consider:
- Stay hydrated: Water aids in the digestion of food and absorption of nutrients. Proper hydration is essential for a healthy gut.
- Learn how to feed your gut. Think about it: a diet rich in whole, colorful, fiber-rich foods. MyFitnessPal’s latest Gut Health Plan offers the dos (and don’ts!) of regulating your digestive system and feeding your gut’s good bacteria.
- Managing stress: Chronic stress can damage gut bacteria. Practices like meditation, deep breathing exercises, and yoga can help reduce stress and thereby improve gut health.
- Correct use of antibiotics: While sometimes necessary, overuse or misuse of antibiotics can disrupt the balance of your gut microbiome. Always consult a health care professional before taking antibiotics.
- Consider probiotic food sources: Probiotics are live bacteria and yeasts that are beneficial to your health, especially your digestive system. They are found in supplements and some foods, such as yogurt and fermented foods. It’s important to note that getting probiotics from food is more beneficial than getting them from supplements.
You can help improve your overall health by focusing on digestive health and taking steps to improve your gut. Oh, and MyFitnessPal’s free 7-Day Gut Health Nutrition Plan, launching May 14, 2024, can help too!
