Although sometimes overlooked, the gut is one of the most crucial parts of your body, next to your heart and brain. Having a healthy gut doesn’t just mean that you’re less susceptible to stomach aches – your gut’s system is much more complex than you were led to believe, as it also affects your immune system, mental health, kidneys, and even your heart.
Why is gut health important?
Your digestive system is home to a microbiome that consists of 300 to 500 different species of “good” bacteria, and each plays a special role in processing the nutrients and minerals from the food you eat. The majority of these microbes can be found in the cecum, which is a pouch located in the beginning of the large intestine.
Here are some of the important roles that the gut microbiome plays in our overall health.
It Influences Your Immune System. From the moment we are born, we become exposed to different types of microorganisms that thrive in our environment. As we grow older, our gut educates the immune system in identifying which bacteria are good or bad for the body (by determining which ones can benefit the body as part of our microflora). A diverse gut microflora is often linked to a stronger immune system, while an unbalanced gut microflora (with more bad microbes than good) can trigger a heightened inflammatory state. [1]
It Digests Fiber. Some species of gut bacteria digest fibers, which processes them into short-chain fatty acids which are the main energy source of colonocytes (colon cells). This makes both fiber and gut bacteria necessary in maintaining a healthy digestive system.[2]
It Influences Brain Health. The brain and gut are connected through the vagus nerve and this connection is called the ‘gut-brain axis’. Several important neurotransmitters are actually produced in the gut, such as serotonin (the feel-good hormone) and gamma-aminobutyric acid (controls feelings of anxiety and fear). Researchers have even found that gastrointestinal disturbances may be sending signals to the nervous system which cause mood changes.[3, 4]
7 Signs of an Unhealthy Gut
An unhealthy gut manifests itself in different ways other than a persistent stomachache. Here are some common signs of an unhealthy gut that you should watch out for.
- Constant Fatigue and Irregular Sleeping Patterns
If you find that you feel tired too often and that you have difficulties sleeping, you might be experiencing an imbalanced gut microbiome.
The gut produces gamma-aminobutyric acid (GABA) and serotonin – two hormones that are important to your circadian rhythm. Therefore, an improperly functioning gut will also lead to poor sleep quality. In a study from 2017, it was found that some people with chronic fatigue syndrome also have imbalances in their gut.[5]
- Increased Sugar Cravings
A diet filled with processed foods, especially those made of refined sugars and high fructose syrups, will cause an unhealthy decrease in the good bacteria inside your gut. This condition is called dysbiosis, which is the medical term for an imbalanced gut microbiome. Ironically, this will make you crave more sugars, as the sugar-loving bad bacteria will overcrowd your microbiome. This may lead to chronic inflammation, which is a precursor to diseases such as cancer, obesity, diabetes, and heart disorders.
- Excessive weight gain
Because your gut bacteria contributed to the processing of nutrients and minerals from food, a weak gut microbiome will be less inefficient in breaking down nutrients. This can cause an imbalance in your blood sugar levels and your body will have a harder time breaking down fats. In one study, it was found that metabolic disorders can be linked to disturbances in the gut microbiome, which is prevalent among Western diets that are high in fat and refined carbohydrates.[6]
- Food intolerances and allergies
If you find that you’re having a hard time digesting certain types of food, it may be because your gut bacteria is imbalanced and weakened. This can manifest through bloating, gas, diarrhea, abdominal pain, or nausea. Some research has even suggested that food allergies are linked with gut microbiota imbalances during early childhood.[7]
- Skin irritation
Skin conditions such as eczema, psoriasis, and acne can all be triggered by an unhealthy gut. An imbalanced gut caused by poor diet can cause a “leakage” of proteins that can irritate the skin and cause the aforementioned skin conditions.
- Autoimmune conditions
An unhealthy gut can cause chronic inflammation, which in turn can lead to a malfunctioning immune system when left untreated. When a person has an autoimmune disorder, the body attacks itself rather than foreign invaders, which is triggered by systemic inflammation.[8]
- Irregular mood swings
Due to the link between your gut and the nervous system, an imbalanced gut may cause unreasonable changes in mood, as well as heightened anxiety and depression. In fact, several mental illnesses such as anxiety and depression have been linked to dysbiosis and gut inflammation.[16]
6 Natural Ways to Cure an Unhealthy Gut
Clearly, there are too many dangers associated with having a chronically imbalanced gut. Now, you might be wondering: how exactly can you improve your gut health?
Unless it has become severe, restoring your gut health doesn’t require expensive medicines or therapy. Improving your gut health can be as simple as eating certain types of healthy food or developing a healthier lifestyle. And even if you can’t feel any disturbances in your gut, it’s always a great idea to invest in your gut health for long-term health stability.
Here are some natural ways you can cure an unhealthy gut.
- Eat more prebiotics
Prebiotics are plant fibers that cannot be digested by human cells, but instead are processed by your gut bacteria. This becomes the food of your microbiota, which stimulates the growth of the good bacteria in your gut. In return, these good bacteria will produce nutrients that your colon cells need to function properly. [9]
Prebiotics can be found in many foods, especially those that are high in fiber such as bananas, cocoa, apples, barley, oats, onions, and garlic. These foods are fairly easy to incorporate in anyone’s diet – plus, they’re loaded with each of their special health benefits that will give you additional nourishment.
Prebiotics are also commercially available as supplements if you’re unable to eat high-fiber foods.
- Eat fermented food
Although these types of food may not be fit for everyone’s palates, fermented foods have persisted throughout culinary history for a reason. Not only can they help feed people during the barren colder seasons, but they also pack a lot of health benefits. Fermented foods, such as kimchi, yogurt, sauerkraut, kombucha, and kefir contains lactobacillus acidophilus, a probiotic that is highly beneficial to our digestive system.
L. acidophilus naturally occurs in our gut and its primary function is to break down sugars into lactic acid. In one study, it was found that yoghurt can reduce symptoms of lactose intolerance in adults, which was attributed to the changes in colonic microbiota. [10]
- Get adequate amounts of sleep
When your body constantly doesn’t get enough sleep, it may negatively alter the composition of your microbiota. In return, poor gut health will also contribute to poor sleep quality, which will lead you to an endless cycle of poor eating and sleeping habits. In a study involving cats, it was found that sleep deprivation can induce systemic bacterial infection which is believed to have originated from the intestines.[11]
In another study, it was found that total microbiome diversity is positively correlated with increased sleep efficiency and total sleep time.[12] Thus, getting yourself the recommended 7-8 hours of sleep daily may lead to an improvement in your gut health.
- Manage your stress levels
While stress may an inevitable part of our busy lives, prolonged stress can lead to some serious health consequences, including an imbalanced gut microbiota. This can be traced back to the brain-gut axis, the connection between the nervous and digestive system. You will notice this when you’re in a stressful situation – such as public speaking – where your digestion will be slowed down or disrupted because your fight-or-flight response is triggered.[13] Now, take that short moment of public speaking into a prolonged period of stress: it will also have the same effects on your intestines, only that it happens for an extended amount of time.
Taking your time to relieve stress through hobbies, meditation, socializing, or simply relaxing will help regulate your digestive system.
- Eat more fruits and vegetables
Instead of reaching for a candy bar to satisfy your sweet tooth, you should snack on an equally delicious serving of fresh fruits for your gut health. Fruits and vegetables are nutrient and mineral dense foods, which will help you maintain a diverse microbiota.
In fact, a diet filled with fruits and vegetables have been found to prevent the overgrowth of disease-causing bacteria inside the body (such as E. coli). [14] Additionally, people who have plant-based diets were found to be less likely to have obesity, reduced inflammation, and stable cholesterol levels.
- Avoid artificial sweeteners
Although artificial sweeteners are marketed as “healthier” alternatives to sugar, they can actually do more harm to your body by increasing blood sugar and poor insulin response. In one study, it was also found that artificial sweeteners were able to increase Clostridium and Enterobacteriaceae colonies in rat intestines, which can cause bacterial infections when there is an overgrowth.[15]
Conclusion
Being kind to your gut bacteria is necessary to maintain a healthy lifestyle. By eating healthier food, having a consistent sleep schedule, and managing your stress levels, you’re sure to have a balanced gut that is problem-free.
As simple as the digestive system may appear, there are hundreds of invisible bacteria that thrive in your intestines, which assists in processing the nutrients and minerals that enter your body. This gut microbiome is so crucial in your body’s processes, that an imbalanced gut microbiota can cause some serious health problems. These problems will show not just through a bad stomachache, but it can also manifest in mood disorders, poor sleep quality, weight gain, and skin problems.
References
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[2] Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 23(6), 705–715. doi:10.1016/j.chom.2018.05.012
[3] Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection
[4] The Brain-Gut Connection. (n.d.) Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
[5] Nagy-Szakal, D., Williams, B. L., Mishra, N., Che, X., Lee, B., Bateman, L., … Lipkin, W. I. (2017). Fecal metagenomic profiles in subgroups of patients with myalgic encephalomyelitis/chronic fatigue syndrome. Microbiome, 5(1). doi:10.1186/s40168-017-0261-y
[6] Davis, C. D. (2016). The Gut Microbiome and Its Role in Obesity. Nutrition Today, 51(4), 167–174. doi:10.1097/nt.0000000000000167
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[9] Macfarlane, G. T., Steed, H., & Macfarlane, S. (2008). Bacterial metabolism and health-related effects of galacto-oligosaccharides and other prebiotics. Journal of applied microbiology, 104(2), 305–344. https://doi.org/10.1111/j.1365-2672.2007.03520.x
[10] He, T., Priebe, M. G., Zhong, Y., Huang, C., Harmsen, H. J., Raangs, G. C., Antoine, J. M., Welling, G. W., & Vonk, R. J. (2008). Effects of yogurt and bifidobacteria supplementation on the colonic microbiota in lactose-intolerant subjects. Journal of applied microbiology, 104(2), 595–604. https://doi.org/10.1111/j.1365-2672.2007.03579.x
[11] Everson, C. A., & Toth, L. A. (2000). Systemic bacterial invasion induced by sleep deprivation. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 278(4), R905-R916.
[12] Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PloS one, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394
[13] Stress and the sensitive gut. (2019, August 21) Retrieved from https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
[14] Klinder, A., Shen, Q., Heppel, S., Lovegrove, J. A., Rowland, I., & Tuohy, K. M. (2016). Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota. Food & function, 7(4), 1788–1796. https://doi.org/10.1039/c5fo01096a
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[16] Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793
