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When you hear “gut health,” you might automatically think about how well your stomach works to digest food. And while digestion is an important part of gut health, it goes a bit further than that, directly impacting your overall health.
“Your digestive system contains a healthy amount of bacteria, which helps regulate your digestion, benefits your immune system and, ultimately, contributes to your body’s overall regulation,” says Rouenne Seeley, D.O., a board-certified gastroenterologist who serves as the clinical assistant professor of medicine at Geisinger Commonwealth School of Medicine, and is an associate at Geisinger Medical Center. “When the bacteria in your gut becomes imbalanced, you’ll likely experience physical symptoms like gas, bloating, irritated bowel, heartburn and even unintentional weight gain or loss.”
So how do you keep that bacteria balanced in order to keep your gut health—and, therefore, overall health—at its peak? First, it’s helpful to understand what makes up your gut microbiome.
There are a couple of ways to envision your gut microbiome, which exists mainly in the large and small intestines, but is also found all through the body. Some research touts it as a virtual organ in the body, since it’s home to approximately 100 trillion micro-organisms (bacteria, fungi, parasites and viruses) and has the power to encode over three million genes that influence our fitness, certain physical traits and health.
Another, more creative way to understand how the gut microbiome works is to compare it to a sports team, explains Mascha Davis, a registered dietitian nutritionist and author of Eat Your Vitamins. “Each player has a different role, but they all play for the same team,” says Davis. “There are trillions of unique players (bacteria and microorganisms) digesting food, protecting against pathogens and keeping metabolic functions in check for the body.”
When all those players are in good health and working together, we generally don’t notice; we simply feel good. It’s even possible, according to a 2021 study in Nature, that an enriched microbiome might help us live well into our 80s and 90s[1]Sato, Y., Atarashi, K., Plichta, D.R. et al. Novel bile acid biosynthetic pathways are enriched in the microbiome of centenarians. Nature. 2021;599, 458–464. .
However, although good bacteria and microorganisms are necessary for many important functions, the gut microbiome also contains potentially harmful microorganisms, and when the ratio of good to potentially harmful bacteria is thrown off by something like illness, diet or medication, this can throw off the entire balance of the gut.
In fact. an imbalance in the intestinal microbiome has been associated with all kinds of chronic diseases, including inflammatory bowel disease, type 2 diabetes, cardiovascular disease and colorectal cancer.
How do you know if your gut is less than healthy? There are a number of common signs that may indicate an imbalance in your microbiome.
“Symptoms of food intolerance such as poor digestion, bloating and stomach pain may stem from problems with bacteria in the gut,” says Davis.
Now, it’s important to understand that food intolerances are not the same as food allergies. With a food allergy, you experience an immune reaction to something you eat; this could cause shortness of breath, hives, swelling in your mouth or tongue or itchiness, and it’s not only uncomfortable, but can be life threatening. Food intolerances, on the other hand, affect up to 20% of the population and specifically lead to those aforementioned stomach issues, which are unpleasant and can be serious, but aren’t dangerous in the same way an allergy would be[2]Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food Intolerances. Nutrients. 2019; 11(7):1684. . Some individuals might even be able to handle small amounts of a food of which they’re intolerant without too much discomfort.
When you experience side effects like gas and bloating after eating certain foods, this may be an indication that the bacteria in your gut isn’t breaking down those foods the way it should. You May Also Be Interested In Products For Digestion From Our Featured Partner Pique Sun Goddess Matcha Buy Now On Pique's Website Price $2.07 per serving Features Organic, Non-GMO, Vegan-friendly, Gluten free Ingredients 100% organic ceremonial grade matcha from Japan Hibiscus Beauty Elixir Buy Now On Pique's Website Price $1.14 per serving Features Zero preservatives, refined sugar, or additives Ingredients Hibiscus, mint, licorice root Jasmine Green Tea Buy Now On Pique's Website Price $1.14 per serving Features Zero preservatives, refined sugar, or additives Ingredients Organic jasmine green tea only Ginger Digestion Elixir Buy Now On Pique's Website Price $1.14 per serving Features Zero preservatives, refined sugar, or additives Ingredients Ginger, mint, licorice root, lemon peel, orange peel Passion Fruit Green Tea Buy Now On Pique's Website Price $1.14 per serving Features Zero preservatives, refined sugar, or additives Ingredients Organic green tea, natural passion fruit flavor Mint Sencha Green Tea Buy Now On Pique's Website Price $1.14 per serving Features Zero preservatives, refined sugar, or additives Ingredients Organic green tea, organic spearmint
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It’s not exactly a stretch to see how your gut health might impact your weight; after all, when your gut is balanced, it easily processes your food and eliminates waste in a regular manner. You can eat your typical diet, and your weight most likely only fluctuates when there is a direct change in eating habits or physical activity.
But there’s more to the connection between gut health and weight. Some gut bacteria actually have an impact on how many calories you can extract from your food, and microbial richness has been shown in some studies to be linked to adult BMI and metabolism. In other words, the gut microbiome can play a role in weight gain and weight loss. So, if you’re eating normally but seem to be slowly gaining—or losing—weight, poor gut health and lack of diversity in your microbiome may be to blame.
One important caveat is that unintentional weight loss or weight gain can also be a sign of other serious health conditions, like cancer, so if you’re experiencing either one, you should speak with your doctor as soon as possible.
You may have noticed that your skin tends to break out when you eat certain foods, like those high in refined sugar or saturated fat, and that may be due to the bacteria in your gut. According to one 2021 study, those kinds of foods promote an imbalance of gut bacteria that can contribute to a variety of skin issues, including acne, rosacea, eczema, psoriasis and dandruff[3]De Pessemier B, Grine L, Debaere M, Maes A, et al. Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021; 9(2):353. .
In fact, the connection between our gut and our skin is more evident when we look at the microbiome of individuals who do and who do not have these types of inflammatory skin conditions. That same study found that individuals living with rosacea, for example, are also likely to experience gastrointestinal issues, and while only 2% to 3% of the general population have psoriasis[4]Psoriasis Statistics . National Psoriasis Foundation. Accessed 8/2/2022. , that range jumps to 7% to 11% among people with irritable bowel disease[5]De Pessemier B, Grine L, Debaere M, Maes A, et al. Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021; 9(2):353. .
“When I talk to my patients about the connection between mental health and gut health, I usually tell them that our feelings and emotions are strongly associated with the GI tract,” says Dr. Seeley.
“For example, when our brain is in overdrive from anxiety or depression, the nerves that stimulate the brain are constantly firing. The same thing happens in the GI tract,” she says. “There are nerves that stimulate the gut that also start firing, so now this cycle has been created. The psychological symptoms worsen the GI symptoms, and the GI symptoms worsen the psychological symptoms. This can continue until the cycle is broken through medications, lifestyle and/or dietary modifications.”
Even though the precise link between the gut and brain is not entirely clear, studies show considerable evidence of the effect of gut health on our mental state. After all, over half of patients with irritable bowel disorder also have depression, anxiety or sleep problems, and it’s not uncommon for depression and generalized anxiety disorder to be associated with gastrointestinal issues[6]Y, Hao Y, Fan F, Zhang B. The Role of Microbiome in Insomnia, Circadian Disturbance and Depression. Front Psychiatry. 2018;9:669. .
While research on this connection may be ongoing, it’s clear that the gastrointestinal tract and brain communicate; in fact, evidence-based clinical practice guidelines for irritable bowel syndrome from the Journal of Gastroenterology specifically include psychotherapy and psychopharmacological treatments[7]Fukudo, S., Okumura, T., Inamori, M. et al. Evidence-based clinical practice guidelines for irritable bowel syndrome 2020. J Gastroenterol. 2021.56;193–217. .
Struggling to sleep, or sleeping too much? This is another area where your gut health may be affecting your life.
“The gut produces much of the body’s serotonin, which affects mood and sleep,” explains Davis. “Functions of the gut, and its activity, interact with our sleep/eating rhythms and emotions.”
And, as we saw with the connection between the gut and mental health, the link between sleep and gut health is a two-way street. “Sleep is important in achieving a healthy gut,” says Dr. Seeley. “Getting a good amount of sleep each night helps maintain a healthy gut microbiome. Lack of sleep can lead to digestive problems, and these problems may feed into a vicious cycle.” A Bedtime Routine Like No Other Struggling with low-quality sleep and need a bit of extra support to regulate your natural sleep cycle? Discover Prima Sleep Tight softgels. Learn More
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Microbes: They’re just like us! Or at least they are in that different microbes prefer different types of foods. Some love carbohydrates, others grow best on dietary fiber or certain fats, and yeast, in particular, feeds on sugar. Because of this, there is a line of thought that the more you indulge in those cravings, the more the microorganisms influencing those cravings grow. This perpetuates the cycle, leading to an imbalance in your gut with the sugar-loving, pro-inflammatory bacteria taking over, which may lead to other health issues as well.
If you’re noticing one or more of these signs and suspect you have an unhealthy gut, there are steps you can take to help heal it.
While at home microbiome testing is still in its infancy, much progress has been made. If you do decide to get one of these tests, you should always review the results with your gastroenterologist. It’s almost important to vet at-home testing kits before buying, as some could result in the removal of multiple foods from one’s diet that are likely not the problem, explains Davis.
That being said, there are some low-effort steps you can take that may be beneficial, not only to your gut health, but your overall health, says Dr. Seeley. “Improving your gut health can be as simple as doing more of what we already know maintains your health—drink more water, get at least seven hours of sleep, eat nutrient rich foods, exercise regularly and manage stress levels,” she says. “However, if symptoms persist or worsen, some patients may require tests or screenings to determine if food allergies or chronic diseases may be present.”
And remember that the gut-brain connection works both ways, so mental health issues, such as anxiety and depression, may also be a contributing factor to an unhealthy gut. Fitness For Your Mind Learn to manage your daily stress levels with Noom Mood. It can help you develop the techniques, emotional awareness and resilience to reduce stress. Get Started!
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Do increase your fiber intake and hydration. “Fiber, including whole grains and leafy vegetables, can help regulate and improve one’s microbiome,” says Dr. Seeley. “Staying hydrated is also highly recommended to maintain healthy levels of good bacteria in the gut.”
Don’t smoke or eat a meat-, sugar-, fat- and salt-heavy diet. If you’re a smoker, research shows that quitting that habit is a smart step to take toward restoring balance in your gut. And since a diet heavy in animal proteins, saturated fat, sugar and salt has been shown to promote pathogenic bacteria (to the detriment of the good bacteria), reducing your intake of foods rich in those ingredients certainly won’t hurt.
Do increase low-FODMAP foods. If you’re looking for a specific diet to follow, you’re in luck. Dr. Seeley points to the low-FODMAP diet as a potential option for those who suspect poor gut health. This diet is a generally accepted diet for managing irritable bowel syndrome since it limits or eliminates the specific types of carbohydrates that aren’t absorbed by the gut very well. “Common FODMAPs include certain fruits, beans, dairy and wheat,” explains Dr. Seeleys. Consider asking your doctor or registered dietitian about this diet, and whether they recommend it for you.
Do try the Mediterranean diet. Another diet worth considering is the Mediterranean diet, which one study calls “an evergreen solution[8]Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. 2019;11(10):2393. .” The polyphenol- and antioxidant-rich Mediterranean diet focuses on fruits, vegetables, olive oil, nuts, legumes and whole grains, and has not only been shown to aid in gut health, but also heart health, diabetes, depression and more, making it potentially worth a try even if your gut seems to be in good shape.
Do exercise more. Recent studies have shown that low intensity exercise can increase the amount of good bacteria and increase the overall diversity of bacteria in the gut[9]Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. .
And finally, a healthy gut may not look the same for you as it does for someone else. “You don’t have to have a bowel movement every day to be ‘normal,’” says Dr. Seeley. “It can be normal to go a few times a day or one time every few days because everyone is different.” The time to worry is when things stray from what you know to be normal for you, so if you notice blood in the stools, unintentional weight loss or changes in typical bowel habits, “that’s when you should be concerned,” she says.
Should you have concerns, whether it’s about gut health specifically or anything to do with your gastrointestinal health, she urges you to talk to your gastroenterologist about what evaluations should be done.
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Kristen Seymour has spent the last 15 years or so creating and editing content for various publications including USA Today, AOL, Triathlete Magazine, Women's Running and the body positive website Fit Bottomed Girls, where she's a co-owner. She's held USAT Level 1 and USMS Adult Learn-to-Swim certifications, been named as one of the top 100 influencers in health and fitness by Greatist, and was recently awarded her local track club's volunteer of the year award. In her spare time, Kristen enjoys being outdoors and active, which might mean doing a yoga session at her local beach in Sarasota, Florida; hiking new trails with her husband; or dancing to her favorite '90s tunes with her dog—or anyone who's not too embarrassed to join her, really.
Dr. Bass is a diplomate of the American Board of Internal Medicine, with a sub-specialization in Gastroenterology and Hepatology. He believes technology can transform the current landscape of healthcare. He's the medical director of Oshi Health, a venture-backed virtual care startup that provides comprehensive gastroenterological care. In addition, he's had advisory roles in multiple med-tech startups. His clinical research focuses on wireless-capsule endoscopy and its growing application in the field. Dr. Bass maintains a thriving private practice based in Delaware. He values his daily interactions with patients and believes that the only way to build technology that makes a difference is through a deep understanding of patient pain points.