10 Signs of an Unhealthy Gut

Photo by Vitalii Pavlyshynets on Unsplash

The gastrointestinal (GI) system, also known as the digestive system, is a complex network of organs responsible for processing food, absorbing nutrients, and eliminating waste. It encompasses various organs, including the mouth, oestophagus, stomach, small intestine, large intestine (colon), liver, gallbladder, and pancreas. The primary function of the GI system is to break down food into nutrients that the body can utilise for energy, growth, and repair.

Functions of the GI you might not know…

The importance of the gastrointestinal system extends beyond mere digestion. It profoundly influences overall health and impacts multiple body systems:

1. Digestion and Nutrient Absorption: The GI system plays a vital role in breaking down food into smaller molecules that the body can absorb. Nutrients such as carbohydrates, proteins, fats, vitamins, and minerals are absorbed in the small intestine and transported to different parts of the body to support various bodily functions.

2. Immune System: The gut houses around 70% of the body's immune system and is crucial for immune function. The gut-associated lymphoid tissue (GALT) helps in identifying and fighting pathogens while maintaining tolerance to harmless substances. An imbalance in gut health can lead to immune dysregulation, increasing susceptibility to infections, autoimmune diseases, and allergies.

3. Microbiome and Gut Health: The gut is home to a vast and diverse community of microorganisms, collectively known as the gut microbiome. This microbiome plays a critical role in digestion, immune function, and overall health. A healthy balance of beneficial bacteria in the gut microbiome is essential for maintaining gut health and supporting various bodily functions.

4. Brain-Gut Connection: The gut communicates bidirectionally with the brain through the gut-brain axis. This connection influences mood, emotions, and cognitive function. Disruptions in gut health can impact mental health conditions such as anxiety, depression, and stress-related disorders.

5. Hormonal Regulation: The GI system also contributes to hormonal regulation through the production and secretion of various hormones that control appetite, metabolism, and other physiological processes. An imbalance in gut health may influence hormone levels, impacting conditions like insulin sensitivity, obesity, and metabolic disorders. The gut houses 95% of the body’s serotonin (this is the hormone that stabilises mood and promotes feeling of wellbeing).

6. Detoxification and Waste Elimination: The liver, a key organ in the GI system, plays a crucial role in detoxification by filtering toxins and waste products from the blood. The colon is responsible for eliminating waste and maintaining proper bowel movements.

Understanding the significance of the gastrointestinal system and its impact on multiple body systems underscores its importance in maintaining overall health and well-being. Prioritising a healthy diet, regular exercise, stress management, and adequate hydration supports optimal GI health, fostering a balanced gut microbiome and contributing to overall systemic health.

Photo by Scott Warman on Unsplash

How do you know if your gut is health or not?

An unhealthy gut can manifest through various signs and symptoms that indicate an imbalance in the gut microbiome or digestive system. Here are ten signs of an unhealthy gut from a functional medicine standpoint:

1. Digestive Issues: Persistent digestive problems such as bloating, gas, diarrhea, constipation, or frequent heartburn often suggest an imbalance in gut bacteria, compromised digestion, or inflammation in the gastrointestinal tract.

2. Food Intolerances or Sensitivities: Developing sudden sensitivities or intolerances to certain foods can indicate increased intestinal permeability (leaky gut), causing undigested food particles to enter the bloodstream and trigger immune responses.

3. Chronic Fatigue: Ongoing fatigue or low energy levels might result from malabsorption of nutrients due to an unhealthy gut, affecting the body's ability to produce energy effectively.

4. Unexpected Weight Changes: Unexplained weight fluctuations can be linked to disruptions in the gut microbiota affecting metabolism, nutrient absorption, and fat storage.

5. Skin Issues: Conditions like eczema, acne, or rosacea may stem from inflammation caused by imbalances in the gut microbiome and increased permeability of the gut lining.

6. Autoimmune Conditions: Some autoimmune diseases are associated with gut health disturbances, where a compromised gut lining allows toxins and undigested food particles to enter the bloodstream, triggering immune responses.

7. Mental Health Problems: Poor gut health can impact mental well-being, affecting neurotransmitter production and potentially leading to symptoms such as anxiety, depression, mood swings, or impaired cognitive function.

8. Sleep Disturbances: Disrupted sleep patterns or insomnia can be linked to an unhealthy gut due to imbalances in gut bacteria impacting the production of sleep-regulating hormones and neurotransmitters.

9. Chronic Bad Breath: Persistent bad breath not resolved by oral hygiene practices may indicate imbalances in gut bacteria, digestion issues, or underlying gastrointestinal problems.

10. Constant Sugar Cravings or Unhealthy Diet: Intense cravings for sugary foods or an unhealthy diet high in processed foods may indicate imbalances in gut bacteria, influencing food choices and creating an environment that favours unhealthy microbial growth.

These signs collectively reflect the interconnections between gut health and various bodily functions, highlighting the importance of maintaining a balanced gut microbiome for overall well-being.

5 Tips to Improve Our Gut Health and Environment

1. Dietary Changes:

   • Fiber-Rich Foods: Consuming a variety of fiber-rich foods like fruits, vegetables, legumes, and whole grains can promote the growth of beneficial gut bacteria and support regular bowel movements.

   • Probiotic and Fermented Foods: Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha introduces beneficial bacteria (probiotics) to the gut, aiding in microbial balance and digestive health.

2. Prebiotics:

   • Prebiotic-Rich Foods: Including prebiotic foods like garlic, onions, leeks, asparagus, bananas, and chicory root can nourish the beneficial bacteria in the gut by serving as fuel for their growth.

3. Stress Management:

   • Mindfulness and Relaxation Techniques: Practises such as yoga, meditation, deep breathing exercises, or regular physical activity can help manage stress. Stress reduction is crucial as it can impact gut health by influencing the gut-brain axis and digestive function.

4. Adequate Hydration:

   • Drinking Water: Staying adequately hydrated supports the mucosal lining of the intestines, aiding in digestion and the transport of nutrients. It also helps in the elimination of waste and toxins from the body.

5. Quality Sleep:

   • Consistent Sleep Schedule: Prioritising quality sleep by maintaining a consistent sleep schedule and ensuring 7-9 hours of restful sleep can positively impact gut health. Sleep influences gut bacteria and supports overall bodily functions, including digestion and immune responses.

Implementing these natural interventions can help support and improve gut health over time. It's important to note that individual responses may vary, and consulting with a healthcare professional or a registered dietitian can provide personalised guidance based on specific health needs or conditions. If you currently have a low fibre diet, it is important to increase fibre slowly. If you go too fast it can cause bloating, constipation, diarrhea, flatulence, and other gut related symptoms.

5 Tips to Improve Your Digestive Function

1. Herbal Teas:

   • Peppermint Tea: Peppermint has been traditionally used to ease digestive discomfort. Peppermint tea can help alleviate symptoms of indigestion, bloating, and gas by relaxing the muscles in the digestive tract.

2. Ginger:

   • Fresh or Tea: Ginger is known for its digestive properties. Consuming fresh ginger or drinking ginger tea can aid digestion, relieve nausea, and reduce gastrointestinal irritation and inflammation.

3. Digestive Enzymes:

   • Papaya and Pineapple: These fruits contain natural digestive enzymes like papain (in papaya) and bromelain (in pineapple) that can help break down proteins and support digestion when consumed before or after meals.

4. Apple Cider Vinegar:

   • Diluted in Water: Consuming diluted apple cider vinegar before meals may help increase stomach acid production and improve digestion. However, it's important to use it in moderation and consult with a healthcare professional, especially for individuals with acid reflux or stomach ulcers.

5. Chewing Food Thoroughly:

   • Mindful Eating: Taking the time to chew food thoroughly aids in the breakdown of food particles, making it easier for the digestive system to process and absorb nutrients. Mindful eating practices can support better digestion and reduce the risk of indigestion or bloating.

These natural interventions can complement a healthy diet and lifestyle to support digestion.

If you are struggling with your health and would like support, then book a free 15 minute discovery call to see if I can help!