What’s Up with your Gut… Health?

Let’s talk about your gut (and don’t worry -  I don’t mean those few extra kilos that may have snuck up on you lately). We’re talking about what’s going on inside - whether you have good or bad gut health and how you find out.

Keep reading to explore the answers and what steps you can take if you find out you can improve your digestive system and why it’s so important that you do.

The incredible complexity of your gut and its importance to your overall health is always under research as scientists find out more links between your tummy and your brain, nerves, and other body systems.

Many of these studies show distinct links between your gut health and your immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.

So your overall health depends a lot on the balance of your “gut microbiomes” (the microorganisms living in your intestines). A person typically has 300 to 500 species of bacteria in their digestive tract. Some can be harmful to our health, but many are actually necessary for a healthy body.

High-stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics all damage our gut microbiome. This may affect the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients, and even the development of cancer.

So how do you know if your microbiome balance is in a good place? Check these symptoms to get started.

Common Signs of an Unhealthy Gut:

Upset Stomach

Gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.

High-Sugar Diet/Diabetes

A diet high in processed foods and added sugars can decrease the number of good bacteria in your gut. This imbalance can cause increased sugar cravings and the cycle continues downhill. Plus, high amounts of refined sugars have been linked to increased inflammation in the body. And inflammation leads to auto-immune and other diseases. [1] 

Weight Changes

Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by small intestinal bacterial overgrowth (SIBO), while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.

Sleep Disturbances or Constant Fatigue

An unhealthy gut contributes to sleep disturbances which leads to chronic fatigue and fibromyalgia. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well.

Skin Irritation

Inflammation in the gut caused by a poor diet or food allergies may cause increased “leaking” of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.

Food Intolerances

Food intolerances are the result of difficulty digesting certain foods (this is different than a food allergy, which is caused by an immune system reaction to certain foods) which may be caused by the poor quality bacteria in the gut. This can lead to difficulty digesting the trigger foods and bloating, gas, diarrhea, abdominal pain, and nausea.

Any of these sound familiar? Then let’s talk about how we can start to repair and reverse the damage.

Fix Your Gut Health

Lower Your Stress Levels

Chronic stress is hard on you. And it affects your gut! Practice self care to lower your stress with meditations, nature walks, massages, enjoying time with friends or family, using essential oils, lowering caffeine intake, or whatever helps you. Here are 10 ways to reduce feeling stressed.

Get More Sleep

Most of us aren’t sleeping enough… and that’s an issue since not getting quality sleep has a serious impact on your gut health which leads you right into a circle causing more sleep issues and so on. Make it a goal to get at least 7–8 hours of uninterrupted sleep per night, and consider a consult with your doctor to assist you.

Eat Slowly

Chewing your food thoroughly and eating your meals more slowly can help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort too.

Stay Hydrated

Drinking plenty of water has a beneficial effect on the lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.

Take A Prebiotic or Probiotic

Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut. Probiotics are actual live bacteria. Caution: People with bacterial overgrowth (such as SIBO) should not take probiotics. Consult your health coach when choosing a probiotic or prebiotic supplement to ensure your best outcome. 

Check For Food Intolerances

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you could be suffering from food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits. For a more targeted approach, your nutritional health coach can walk you through other options to check for intolerances.

Change Your Diet

Reducing the amount of processed, high-sugar, and high-fat foods that you eat can contribute to better gut health… and health overall. Additionally, eating plenty of plant-based foods and lean protein can positively impact your digestive system. A diet high in fiber has been shown to contribute tremendously to a healthy gut microbiome.

As you can see, there are so many ways possible to create better health yourself and keep a balanced digestive system. All of these steps lead to other benefits, so you will find yourself feeling good on many levels.

I urge you to take your symptoms seriously and make one small change at a time. Before you know it, you’ll be feeling so much better!

Want more support? Download your FREE eBook: Write Your Own Prescription and learn how you can choose your own path to a healthy, new you.

And stay tuned for an upcoming article on specific foods to support a healthier gut. Yum!

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