Is Your Normal Gut Health Actually Normal?

Your gut is home to trillions of microorganisms, including bacteria, yeast, and viruses, which collectively make up the gut microbiota. These microbes, along with their genetic material (known as the gut microbiome), play a crucial role in digestion, immunity, brain function, and overall well-being. Like your fingerprints, each person has a unique gut microbiome.

When the bacteria in your intestines are balanced, your body is more likely to function optimally. But when dysbiosis—an imbalance of good and bad bacteria—occurs, it can lead to various health challenges. Let’s dive into the signs of an unhealthy gut and what they might mean for your overall health.

Common Signs of an Unhealthy Gut

1. Abdominal Discomfort
   Gas and bloating are common symptoms of poor digestion. While some gas production is completely normal during digestion, an overabundance of gas-producing bacteria can lead to discomfort. Besides excessive gas, extremely odiferous gas can be a sign of bad bacterial overgrowth which can indicate an imbalance in your gut’s microbial community. For some people, room clearing gas can also result from difficulty digesting specific types of food such as beans, greasy foods or foods high in sulfur such as broccoli, cauliflower, cabbage, Brussels sprouts, garlic, onions and eggs. 

2. Irregular Bowel Movements
   a. Going Too Much: Excessive bowel movements may be linked to an overgrowth of a bad bacteria. This imbalance can push out beneficial bacteria, worsening dysbiosis.
   b. Not Going Enough: Constipation often results from insufficient levels of beneficial bacteria or just being dehydrated. Adding specific prebiotics, probiotics, and fermentable foods may help with the dysbiosis. 

3. Intense Sugar Cravings
   Gut microbes influence your food cravings. For example, yeast thrives on sugar, while beneficial bacteria prefer fiber. An overgrowth of yeast can lead to persistent sugar cravings, perpetuating a cycle of gut imbalance.

4. Mood Changes
   Your gut and brain communicate via the gut-brain axis. Dysbiosis can disrupt this connection, potentially leading to mood imbalances, stress, and worry. Additionally, the gut makes the majority of your serotonin, the feel-good neurotransmitter. If your gut bacteria is imbalanced, you may not be producing enough serotonin.

5. Difficulty Concentrating
   Poor gut health can impair cognitive functions like concentration and memory. The gut microbiome plays a role in producing neurotransmitters that support brain function.

6. Skin Problems
   The gut-skin axis links your gut microbiome to your skin’s health. An imbalanced gut can contribute to skin issues such as acne, eczema, or redness due to its impact on the skin’s microbiome. Think about what’s going on internally and how these imbalances eventually present elsewhere in the body and often on the outside (skin).

7. Sleep Disruptions
   Poor gut health can interfere with your circadian rhythm, leading to sleep disturbances and daytime tiredness. Imbalances in gut bacteria are often linked to chronic fatigue.

8. Weight Fluctuations
   Gut bacteria affect how your body breaks down food and absorbs nutrients. Studies show that reduced bacterial diversity is associated with weight gain, while a balanced microbiome supports healthy weight management.

9. Weakened Immune Function
   Approximately 70% of your immune system resides in your gut. When bad bacteria proliferate, they can travel beyond the gut, triggering immune system imbalances and inflammation.

10. Food Sensitivities
    Gut inflammation causes intestinal permeability which may allow larger food particles to pass through the gut lining and into the blood stream. Your body views these particles as invaders and triggers an immune response resulting in a reaction such as migraines, skin issues, gut discomfort and more.

Causes of Gut Imbalances

A poor diet is one of the most significant contributors to gut dysbiosis. Bad bacteria and yeast thrive on ultra-processed foods and sugar, while good bacteria flourish on fiber-rich plant foods. Over time, a diet high in ultra-processed foods can lead to an overgrowth of harmful microbes, crowding out beneficial bacteria and compromising gut health.

Strategies for Supporting Gut Health

1. Stay Well Hydrated Try increasing your daily water intake if you have hard dry stool. Water helps move the stool through the intestines.

2. Chew Food Well Chewing helps to break food into smaller pieces that are easier to breakdown and less stressful for your digestive system.

3. Prioritize Fiber-Rich Foods Include whole grains, fruits, vegetables, and legumes in your diet to feed beneficial bacteria.

4. Limit Ultra-Processed Foods and Sugars Reducing your intake of sugary and ultra-processed foods can help prevent bad bacteria and yeast from overgrowing.

5. Incorporate Probiotics and Prebiotics Probiotics replenish good bacteria, while prebiotics (found in foods like garlic, onions, and bananas) feed them.

6. Manage Stress Practices like mindfulness, meditation, and yoga can positively impact the gut-brain axis and promote microbial balance.

7. Get Enough Sleep Prioritizing quality sleep helps regulate your gut microbiome and overall health.

By recognizing the signs of an unhealthy gut and taking steps to restore balance, you can optimize your digestion, improve your overall well-being, and create a healthier "normal."

If you’re experiencing persistent symptoms of poor digestion or suspect gut health issues, consult a healthcare professional for personalized advice.