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Gut health is vital for your well-being, but recognising when it’s out of balance can be tricky. An unhealthy gut often signals its distress in subtle ways. Learn to identify the signs of an imbalanced gut and discover effective ways to restore its health.
6 Signs You Have an Unhealthy Gut
The symptoms aren’t always prominent, and they manifest in various ways.
1. Constipation
Constipation is one of the most straightforward signs of an unhealthy gut. It happens when you have fewer than three bowel movements a week or struggle to pass stool. While occasional constipation might not be problematic, long-term constipation may indicate something more serious.
2. Unintentional Weight Changes
Losing or gaining weight without making significant lifestyle changes may indicate a gut problem. An imbalanced gut can affect your body’s ability to absorb nutrients, regulate blood sugar and store fat.
3. Constant Fatigue
Do you feel sluggish even after getting enough sleep? Unexplained exhaustion may indicate poor gut health. Irritable bowel syndrome patients are at a higher risk of chronic fatigue syndrome, which may cause sleep disturbances and severe fatigue.
4. Poor Digestion
Signs of poor digestion include bloating, gas, diarrhoea and heartburn. While these are usually fleeting discomforts, sometimes they may indicate a more serious gut condition, especially if they happen frequently.
5. Skin Problems
Not all skin concerns result from external factors. Sometimes, gut inflammation may “leak” out of your digestive system and lead to skin problems, such as atopic dermatitis, acne, psoriasis and dandruff.
6. Autoimmune Problems
There’s a growing awareness of the connection between gut bacteria and the start or worsening of autoimmune diseases, including Type 1 diabetes and multiple sclerosis. An imbalanced gut may increase inflammation and alter your immune function, worsening these diseases.
5 Ways to Improve Gut Health
Listen to what your gut tells you. Here’s what you can do to restore its balance.
1. Eat More Fibre
Fibre feeds the beneficial bacteria in your gut, keeping your bowel movements regular and lowering the risk of colon problems. Eat more high-fibre foods like lentils, chickpeas, chia seeds, raspberries, beans and apples.
2. Stay Active
Always make time for exercise, no matter how busy you are. Getting 150 to 270 minutes of moderate to high-intensity weekly workouts can improve your gut microbiota. Start small if you have a sedentary lifestyle. Try “exercise snacking,” or breaking physical activity into short, manageable bursts throughout the day. Pick something you enjoy, like dancing or sport, and incorporate brief sessions into your schedule.
3. Get Treated
While lifestyle changes can reverse most gut problems, severe conditions may require medication or surgery, like laparoscopic surgery, colectomy, hernia repair and gastrectomy. These procedures usually require patients to fast for at least eight hours before the procedure. Improve your well-being with a tailored treatment plan developed by your health professional.
4. Stay Hydrated
Staying hydrated can regulate your bowel movements, keeping your digestive process on track. Always carry a reusable bottle to encourage you to drink more water throughout the day. You can also try fruit-infused water to add sweet, tangy flavours to your beverage.
5. Limit Caffeine Intake
Many people rely on coffee for extra energy, but too much of it can disrupt gut health. Consume fewer than four cups of coffee daily to reduce its negative health effects. Opt for gentler alternatives like water, tea or fruit juices.
Balance Your Gut Health
An unhealthy gut can manifest in various ways, but you can try plenty of strategies to restore its balance. Remember, prevention is better than cure — talk to your doctor if you experience severe symptoms.
