Hello, health enthusiasts! Sometimes our bodies feel off despite our best efforts to eat right and follow a healthy routine. If you are someone facing the same problem and cannot figure out why it’s happening, it might be because your gut health is at the root of these issues, secretly sabotaging your well-being. But don’t worry- our bodies give us signs to help us address the problem. In today’s blog, we will look at the signs and symptoms of a bad gut and explore ways to improve gut health.

Let’s see if we at Trait Health can help you out! So buckle up and read on!

What is Gut Health?

Biologically speaking, our gut is a roughly 5-metre-long tube that starts at the mouth, continues as the food pipe, opening into the stomach, small and large intestines, and ends at the anus.

Our gut is home to the highest number of microbial species, mostly bacteria, found in our body.

These microbes can be both good and bad, and their presence or absence determines our gut health.

Simply put, gut health refers to the balance of microorganisms living inside our gut.

These good or bad microbes play roles that either improve or worsen our gut health, and ultimately our overall health.

When we hear “gut health”, we might immediately think of how well our tummy is working to digest food, with or without the help of these microbes.

But, the truth is, gut health is much more than just digestion.

A healthy gut is responsible for a strong immune system, better heart health, improved brain functioning, better moods, healthier sleep patterns, easier digestion, and overall effective health.

On the other hand, an unhealthy gut can lead to several problems that might seem unrelated to digestion. 

8 Common Signs of a Bad Gut

Growing evidence shows that changes in gut bacteria are closely linked to several chronic conditions, both physical and mental.

When we recognise these signs and address them, our body thanks us!

Several common signs might indicate an imbalance in our gut microbiome.

Read on to see if your body is showing any of these signs:

Digestive Issues

Remember that delicious meal you had at your friend’s place or at that exquisite restaurant, but ended up feeling gassy and bloated for hours afterward?

It can be because the bacteria in your gut are poorly functioning or harming your system.

Digestive issues like bloating, gas, diarrhoea, constipation, and heartburn are strong indicators that one’s gut is in poor health.

These symptoms may arise from an overgrowth of harmful bacteria, yeast, or parasites in the gut and end up disrupting our gut balance.

Food Intolerances

Imagine enjoying your favourite ice cream flavour only to suffer from stomach cramps and discomfort afterward.

A gut that has an imbalance of microorganisms will have difficulty digesting certain foods, leading to issues like abdominal pain, diarrhoea, gas, indigestion, chest burn, or bloating.

These issues indicate that our gut microbiome isn’t performing the way it should.

While unpleasant and serious, they aren’t as dangerous as allergic reactions to certain food items. 

Food Cravings

Do you find yourself craving sweets after a full meal or when passing by that biriyani shop?

Research suggests that gut microbes can influence our food choices and cravings.

Just as we need nutrition from food, so do our microbial allies.

Some microbes love carbohydrates, others thrive on fiber and fats, and yeast feeds exclusively on sugars.

When our gut bacteria are out of balance, they can trigger intense cravings for sugar and carbs, making us feel irritable and hungry all the time (now you know why you feel hangry!).

One experiment by a group of scientists found that "chocolate desiring" individuals had different urine compositions than "chocolate indifferent" individuals, despite similar diets.

A well-known gut bacteria, Lactobacilli, crucial for keeping harmful bacteria in check, decrease our sensitivity to sour taste.

Some of the bad bacteria can increase our sensitivity to bitterness, possibly explaining our dislike for bitter foods like bitter gourd. 

Unwanted Weight Changes

Did you notice your clothes fitting differently without any significant change in your diet or lifestyle routine?

This can be due to poor gut health. When our gut is in good shape, food is properly processed, and waste elimination is well-regulated.

Sudden gain or loss of weight can indicate an imbalance in the gut's microbial population.

Interestingly, how many calories we extract from our food depends on certain species of gut bacteria.

Obesity in animals is associated with changes in the microbiota’s diversity and abundance.

One study found a 50% reduction in the population of Bacteroides and a significant increase in the population of Firmicutes in obese humans.

Certain bacterial species can negatively affect nutrient absorption and blood sugar regulation when they are more numerous.

Skin Issues

Have you ever wondered why someone’s skin flares up with eczema, acne, or psoriasis?

The state of our skin often reflects what’s happening inside our gut. Inflammation and imbalances in our digestive tract can manifest as various skin conditions.

Assessment of the gut microbiome can reveal abnormalities indirectly impacting our skin health.

A balanced gut microbiome helps in the proper absorption of crucial nutrients like vitamin B12 and biotin, essential for hair health.

However, a poor gut can impact hair growth and the scalp leading to dandruff issues. 

Sleep Disturbances

Have you ever found yourself tossing and turning all night, unable to get restful sleep? Or perhaps you feel excessively sleepy?

Irregular sleep patterns and chronic fatigue can be linked to gut health. The gut microbiome can influence serotonin production, a hormone involved in regulating sleep.

Sleep disorders can in turn cause an increased risk of gastrointestinal disorders, especially inflammatory bowel diseases (IBD).

So it looks like an imbalance in the gut microbiome can cause sleep disturbances, and irregular sleep patterns can lead to digestive problems, thus, creating a vicious cycle.

Autoimmune Conditions 

Gut microbiome alterations can lead to the onset of several autoimmune diseases.

Our immune system is powerful and complex, always on guard, distinguishing the body’s friends from foes.

However, sometimes it can start attacking the body’s cells, leading to autoimmune diseases like multiple sclerosis, Systemic Lupus Erythematosus (SLE), Crohn’s disease, rheumatoid arthritis, etc.

The gut microbiota coexists with the human body since birth and plays a vital role in immunity.

Several studies hint at a connection between changes in the gut microbiome and the occurrence of autoimmune diseases.

Dysbiosis, or an imbalance in gut bacteria, is getting increasingly recognized as a key environmental factor influencing immune responses and contributing to autoimmune diseases.

Mood Changes

Have you ever felt nauseated before an important presentation?

Or perhaps felt intense abdominal pain during times of stress?

An imbalanced gut can interfere with the production of mood-regulating neurotransmitters, leading to anxiety and depression.

Several studies provide strong evidence that gut health affects our mental state.

One study found that consuming the probiotic.

Lactobacillus casei significantly improved mood in participants who initially had the lowest mood levels.

How Can We Improve Our Gut Health?

Dietary Changes

When it comes to our gut balance, all hope is not lost.

In fact, there are some superfoods for gut health.

Imagine adding more fibre-rich vegetables, whole grains, fruits, and fermented foods to your diet.

Fiber supports the good bacteria in our gut and helps with easier bowel movements.

It provides nourishment to these good bacteria, preventing them from harming our gut lining when they are deprived of food.

So by following this diet, over time you notice less bloating and more energy.

Making these small changes can promote the growth of beneficial bacteria over a gradual period.

Avoiding processed foods and artificial sweeteners can also make a significant difference, as these may encourage the growth of bad bacteria in our gut.

Studies have found that high-salt diets reduce the number of good bacteria present in our gut.

Stay Hydrated

Think of water as a gentle rinse for your gut.

Water is known to wash down all kinds of toxins and in doing so, it plays a crucial role in preventing digestive disorders like indigestion, constipation, and heartburn.

It acts as a natural lubricant, softening stools for easy bowel evacuation. Insufficient amounts of water can impact our gut microbiome, thereby affecting our gut function and overall health.

Managing Stress Levels

Starting your day with small mindfulness practices, meditation, or yoga can reduce stress and support a healthier gut.

Since stress can lead to an imbalance in gut microbiota and vice versa, it's important to break this vicious cycle!

Chronic stress wreaks havoc on our digestive system, so finding ways to manage it is essential. 

Regular Exercise

Picture yourself going for a brisk walk or jog in the park.

Aim for at least 30 minutes of moderate exercise most days of the week.

Regular exercise strengthens our gut, promotes healthy digestion, and can help ease constipation issues.

Did you know that our digestive tract undergoes wave-like contractions which move the food forward? This is known as peristalsis.

Physical exercise makes peristalsis more effective, leading to easier bowel movements. Some studies suggest that exercise promotes the growth of specific bacterial species that improve brain function.

So keep working out – gut, set, go!

Avoiding Unnecessary Antibiotics

Ever heard of antibiotics?

We think you might have! Antibiotics are medicines that help us fight various types of bacterial infections like skin infections, food poisoning, ear infections, sinus issues, etc.

While necessary at times, antibiotics can deplete our gut’s beneficial bacteria because they kill good bacteria along with the bad.

They are responsible for changing the composition and diversity of our gut microbiota.

This changes the composition and diversity of our gut microbiota, promoting an overgrowth of harmful bacteria like C. difficile, which can cause diarrhea or damage to the colon.

So we must use antibiotics only as prescribed and consider probiotics to help restore our gut flora afterward. 

The Role of a Gut Microbiome Test

These signs and symptoms can leave anyone worried but like we say “prevention is better than care”, a gut microbiome test can be the angel coming to save us!

A gut microbiome test is the game-changer in declaring war against our foe, the bad microbes.

Imagine receiving a detailed report that tells exactly what’s happening in your gut.

In India, gut tests and microbiome tests are becoming more accessible.

By collecting stool and saliva samples and analysing the types and levels of bacteria in the gut, these tests help identify imbalances that may be disrupting your gut balance.

With this information you can make targeted dietary and lifestyle changes.

But how do we, at Trait Health help you beyond this? At Trait Health, once we identify the gut and oral microbiome of an individual, then we aim to provide the personalised aka best supplements for gut health.

These supplements are suited to each individual's traits because our microbiome population is as unique as our fingerprints.

It’s like having a personalised roadmap to better health!

Conclusion

Maintaining good gut health is crucial for our overall well-being.

By identifying the signs of an unhealthy gut and making necessary dietary and lifestyle adjustments, we can improve our gut health significantly.

Additionally, considering a gut microbiome test and choosing for the right supplements for gut health can provide valuable insights.

In India, a variety of gut health products and tests are readily accessible to support your journey towards optimal wellness.

Taking that first step to understand and care for your gut can lead to transformative health benefits beyond your expectations.