Understanding Poor Gut Health and How To Fix It

poor gut health

by | May 25, 2020 | 0 comments

Poor gut health gives your body many signals having to do with your overall health. Increasing studies over the past decades have demonstrated complex links between the health of your gut and your immune system, mental health, mood, skin conditions, the possibility of autoimmune diseases and endocrine disorders, and even cancer.

What is the “gut microbiome”?

That is the name given to the microorganisms that live in the intestines. There are approximately 300 to 500 different bacteria species in the digestive tract, and many are incredibly beneficial and necessary to maintaining a healthy body, enhancing the immune system, and helping to combat depression, obesity, and other harmful detriments.

Some common signs of poor gut health

1. Upset stomach

A balanced gut has less difficulty processing food and eliminating waste. Disturbances like heartburn, bloating, gas, diarrhea, and constipation are all signs.

2. Unintentional changes in weight

Losing or gaining weight but not actually making changes in diet indicates a possible imbalance in your gut. Weight loss could be caused by bacterial overgrowth in the small intestine. Weight gain could be caused by an urge to overeat and store fat, decreased absorption of nutrients, or insulin resistance.

3. Fatigue and sleep disturbances

Serotonin, the hormone that affects sleep and mood, is actually majorly produced in our gut. So insomnia and inability to sleep well can impair that hormone and can lead to chronic fatigue.

4. Irritations of the skin

Gut inflammation, which can be caused by food allergies or a poor diet, may cause a “leaking” of particular proteins into the body and cause conditions such as eczema.

What types of food are recommended that promote the growth of beneficial bacteria and decreases the inflammatory ones?

1. High-fiber foods such as beans, legumes, peas, leeks, berries, bananas, asparagus, and oats.

2 Healthy fermented probiotic foods include yogurt, miso, kefir, pickled vegetables. sauerkraut, kombucha and detoxing teas, Korean kimchi, tempeh, and others.

3. Garlic and onion have been shown in research studies to have properties that enhance the immune system and may have some anti-cancer benefits.

4. Collagen-boosting foods such as salmon, certain meats, dairy, and bone broth are good examples.

5. Plenty of lean protein and plant-based foods can have a positive and tremendous impact on your gut.

6. Staying hydrated by drinking lots of water is beneficial for balancing the good bacteria in the gut and on the mucosal lining of the intestines.

6. Eat slowly and chew the food thoroughly to help promote full digestion and absorption of nutrients that can help reduce digestive discomfort.

Avoid these foods

Avoiding processed foods, those high in refined sugars, and those that are high-fat is important to maintain a healthy microbiome because those foods destroy good bacteria and promote the growth of damaging ones. They increase sugar cravings and increase inflammation in the body, which can lead to a number of diseases.

Check for food intolerances

Bloating, cramping, abdominal pain, nausea, fatigue, diarrhea, and acid reflux can indicate a possible food intolerance or allergy caused by an immune system reaction to certain foods, which makes some digestion difficult. Try eliminating common trigger foods and others until you can identify those that are causing your symptoms, and you will hopefully see a positive improvement by eliminating those.

More ways to improve your poor gut health

1. Lower your stress levels

High levels of stress are very difficult on your whole body as well as your gut. Lower the stress by choosing from helpful ways that include hobbies, spending time with family and friends, meditation, laughing, taking your child or dog for a walk and enjoying nature, getting a massage, decreasing caffeine intake, doing yoga and/or other physical activities and dancing, diffusing essential oils, and other ways of keeping busy and happy.

2. Get enough sleep

Not getting enough or sufficient quality of sleep can have a serious impact on your gut health and can contribute to sleep issues. Make it a priority to get at least seven to eight hours of uninterrupted sleep each night.


There are so many facets of modern life that can damage the gut microbiome and affect other aspects of our health and body such as effective digestion, heart, brain, immune system, hormone levels, mood, ability to absorb nutrients, and so much more.

You can correct so many problems of poor gut health naturally by detoxing with the proper foods, and following the many helpful suggestions and lifestyle changes given above that can result in your whole-body well-being.


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