In the wellness industry, gut health has gained popularity recently. It also makes sense that people are searching for commonplace methods to improve their gut health, given the close relationship between the condition of your gut microbiome—the community of microorganisms that reside in your stomach—and nearly every aspect of your body. Digestion is a critical component of everything from immunological function to mental health.
However, for the same reason, poor gut health may result in a variety of symptoms, some of which aren’t even related to the stomach. Determining whether your gut health is flourishing or in decline, or if apparently unrelated health issues you’re experiencing are really connected to your gut health, may be difficult. It may be difficult to connect some of the more evident stomach symptoms with these other mental and physical indicators, which can further complicate matters.
What physical and psychological signs indicate that your gut health needs attention? Read on for some unexpected signs of poor gut health, according to experts.
Anyway, what is gut health?
Our digestive system is home to between 300 and 500 distinct kinds of bacteria, and these are the particular bacteria that are particularly referred to as the “microbiome.” It’s true that your digestive system contains both useful and dangerous bacteria. This is why the phrases “good bacteria” and “bad bacteria” are used. To have your microbiome in the ideal state of balance, you need to consume the correct foods and adopt the proper behaviors.
Diarrhea and stomachaches are not the only symptoms of a sick gut. Since the stomach communicates with the brain and is crucial to immunity, all of the body’s systems are inextricably linked. Your immune system may be at danger if your stomach is not functioning well, since it is thought that 70% of our immune cells are found there. The next step is to detect whether your gut is ill or not, and there are a few indications to be aware of so you can check your gut health.
- You’re feeling angrier than normal.
Anxiety and stress may cause stomach churning, as many of us have experienced. However, it may also function in another way, says Aditya Sreenivasan, M.D., a gastroenterologist at Lenox Hill Hospital in New York. In particular, he claims that when the stomach is in distress, messages from it might reach the brain. It uses neurons, or nerve cells, to do this. Neurons are responsible for transmitting messages throughout the body. Since the GI system contains more neurons than your brain (who knew? ), digestive problems may undoubtedly contribute to mood disorders like anxiety and irritability.
- You seem really worn out.
An unbalanced stomach may be the cause if you find yourself yawning excessively or are too exhausted to go about your daily business, even after obtaining the required amount of sleep each night. that this may have something to do with the previously described mood disorders, which might have a negative impact on your sleep. Furthermore, malabsorption may result from inadequate absorption of the correct nutrients in your intestines, which might lower your energy levels, according to him. Additionally, you can be dealing with fatigue-related mental haze, sluggishness, memory problems, and other issues that are often connected to digestive disorders. However, it’s crucial to remember that a lot of bad lifestyle choices may interfere with getting a good night’s sleep, so before you just write it off to your gut feeling, try improving your sleep hygiene or seeing your physician.
- It aches in your head.
Digestive problems might cause headaches by interfering with the body’s capacity to absorb nutrients. The Journal of Headache and Pain suggests that inflammation and the gut-brain link may be involved in this. “Migraines are a little more complicated, but there’s an association between migraines and abdominal pain.” When you have both migraines and stomach pain at the same time (or sometimes, intermittent abdominal pain without headaches), this relationship is known as abdominal migraines. He further says that hormone abnormalities, which may often result in headaches and migraines, may also be the source of gastrointestinal problems.
- You feel bloated or constipated.
Constipation and bloating may result from a variety of gut health issues, ranging from microbial imbalances to general digestive dysfunction, according to registered dietitian nutritionist Johanna Salazar, M.S., RDN, and creator of Healing Nutrition. However, how can you tell whether this kind of gastrointestinal distress is the result of more persistent malfunction in your gut or if it’s just an isolated incident brought on by something you ate?
Salazar advises, “Look at what you ate and drank for the past 48 hours if you’re feeling bloated or constipated.” It’s possible that whatever you ate or not enough water consumption contributed to your impression of being too full. Salazar advises speaking with your doctor to acquire additional information if the bloating and constipation last longer than seven days.
- Your breath is foul.
Bad breath is another unexpected indicator of digestive health issues. This is why it occurs: It is possible for the body to accumulate toxins if you are not eliminating waste products adequately, as in the case of persistent or recurrent constipation. Bad breath is a major indicator of gut health and should not be disregarded, according to Salazar. That being said, it may be time to put down the mints and concentrate on your gut if your breath still smells bad despite regular brushing and dental care.
- You’re not consistent (for you).
While everyone’s definition of “regular” bowel movements varies, generally speaking, according to the study, “regular” might encompass anything from three bowel movements per day to one bowel movement per three days. Thus, take it as a more urgent indication that your gut health requires attention if your frequency varies and creates symptoms or interferes with your day-to-day activities. Notes that anything as simple as “a change in bowel habits, [like] suddenly going from daily bowel movements to three times per day or once every three days, is worth noting.”
- Your dietary sensitivity has changed.
According to Salazar, gut problems may also lead to food allergies. A “leaky gut,” which describes the permeability of the cells lining your intestine, is a typical example. FYI: According to Harvard Health Publishing, the gut lining is meant to be semi-permeable since this permits nutrients and water from meals to reach the bloodstream. However, sometimes, the spaces between cells are too wide or loose, which increases permeability. According to Salazar, when this occurs, big food particles and/or germs may enter the circulation and cause inflammation. According to Salazar, this might exacerbate food sensitivities, which can include non-gastrointestinal symptoms like headaches, blurred vision, and skin rashes in addition to gastrointestinal symptoms like bloating, gas, diarrhea, constipation, and nausea.
- Your skin is exhibiting odd behavior.
In addition to allergies and stress, an upset stomach may also be a contributing factor in skin inflammation symptoms. The journal Microorganisms states that this is because of the connection between the immune system and gut microbiome, which is critical for preserving good skin.4 In essence, an unbalanced gut microbiota may change the immune system’s reaction in the body, leading to skin conditions including dandruff and acne. More generally, puffiness and inflammation throughout your body, including the skin, may result from consuming a lot of processed and salty foods, according to the studies.
How to Begin Taking Better Care of Your Gut
- Consume more plant-based fiber. Looking at what you’re eating and drinking is a wonderful place to start. Consuming sufficient fiber, which is found in the majority of plant-based meals and is essential for regular and easy digestion, is one significant technique for maintaining gut health. Whole grains, fruits, vegetables, and legumes are a few foods rich in fiber.
- Consume fewer processed, sugar-filled, and oily/fried foods. While you’re at it, begin limiting highly processed meals, which are often poor in fiber (processing frequently removes the beneficial fiber from the components). Eat fewer of these meals for the health of your gut since too oily and fatty foods may also cause inflammation and an upset stomach. Lastly, begin consuming fewer foods with added sugars, since sugar actually contributes to the growth and overabundance of the “bad” strains of gut bacteria, which is something we do not need.
- Develop a few general healthy living practices. Getting at least seven hours of sleep every night, maintaining an active lifestyle, and consuming plenty of fluids are other natural strategies to promote gut health. As previously discussed, the gut and mind are continually interacting via the gut-brain axis, therefore, practicing stress release is also essential. In addition to physical exercise, Salazar suggests yoga, meditation, and time spent in nature as ways to decompress the body and mind.
If you follow gut-healthy behaviors but still have digestive issues, go to your primary care physician. They may send you to a gastroenterologist based on your symptoms; the gastroenterologist may conduct blood or stool tests to diagnose the condition. If necessary, your doctor may also recommend that you speak with a licensed dietitian for individualized dietary advice.