A healthy gut is very important for our overall health. It helps with digestion, absorbs nutrients, and supports our immune system. Our gut is filled with millions of tiny organisms, including bacteria and viruses, known as the gut microbiome. Many people don’t realise they have signs of poor gut health, which can include digestive issues, mood swings, and skin problems. Recognising these symptoms is the first step to improving gut health and feeling better overall. Regarding the same, an expert shared the common indicators of an unhealthy gut and provided expert tips on restoring balance and promoting better digestive health.
Signs of Unhealthy Gut Health
Deepsikha Jain, Nutritionist, Fries To Fit, Mumbai, detailed six signs that indicate poor gut health.
- Skin Problems: Issues like acne, psoriasis, or eczema can signal an unhealthy gut.
- Mental Health Issues: Anxiety and depression may arise because the gut and brain are closely connected.
- Constant Fatigue: Feeling tired all the time can be linked to gut health, as a compromised gut affects energy levels.
- Sugar Cravings: If you crave sugar, it could be due to harmful bacteria in your gut that thrive on sugar.
- Frequent Illness: If you often get sick, it may be because your immune system is weakened; about 80% of immunity is linked to gut health.
- Digestive Issues: Severe problems like constipation or bloating are clear signs of an unhealthy gut.
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Tips To Fix Gut Health Issues
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To improve gut health and address signs of poor digestive function, the expert recommended several effective practices. According to Deepshika, making these simple changes can help prevent future health issues and promote better overall wellness.
- Eat More Fiber and Vegetables: Incorporating high-fiber foods like fruits, vegetables, legumes, and whole grains supports healthy digestion and nourishes beneficial gut bacteria.
- Stay Hydrated: Drinking plenty of water is essential for better digestion. Aim for at least eight glasses a day to help your body absorb nutrients and prevent constipation.
- Exercise Regularly: Physical activity helps keep the digestive system moving and can alleviate symptoms of irritable bowel syndrome.
- Include Fermented Foods: Foods like pickles, kefir, sauerkraut, and kombucha are rich in probiotics, which can enhance gut health by increasing the number of good bacteria.
- Limit Sugars and Focus on Complex Carbs: Reducing sugar intake while consuming complex carbohydrates can help maintain a balanced gut microbiome.
How Gut Helps In Better Mental Health?
According to a study published on PubMed, the gut microbiome can affect mental health in different ways, including how it produces neurotransmitters. People with mental health issues like depression, bipolar disorder, and autism often have different types of gut bacteria compared to those who are healthy. Researchers believe that improving gut health with probiotics (good bacteria), prebiotics (food for good bacteria), or better diets could help improve mood and reduce anxiety.
It also explains basic research methods used to study the gut microbiome and its connection to mental health, making it easier for doctors to understand. Overall, the research suggests that focusing on gut bacteria could be a new way to treat mental health problems and encourages more studies in this area.
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Conclusion
The information above shows how important gut health is for our overall well-being. To keep our gut healthy, one must follow the tips mentioned earlier. However, it’s a good idea to talk to a dietitian before starting any new eating plan. They can help guide you in making the best choices for your health.