There are trillions of bacteria and other microorganisms in the gastrointestinal tract, some of which can be helpful and others harmful. When your gut is balanced, it has the right amount of each. If you have more harmful bacteria than helpful bacteria, the imbalance can cause an unhealthy gut, leading to symptoms in the digestive tract and other areas of the body.
Some of the most obvious signs of gut troubles are things you can feel in your stomach and intestines, including:
- Upset stomach
- Gas
- Bloating
- Diarrhea
- Constipation
- Heartburn
Everyone’s body is different, and you may experience discomfort from time to time throughout your life. But if digestive issues are common and symptoms last for weeks at a time, it could be a sign of a digestive condition, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Both cause ongoing symptoms and are linked to how the gut functions.
There are many reasons why you might not be sleeping well or feeling low energy. One of those reasons could be linked to your gut. Serotonin, a chemical in your brain that helps regulate mood and sleep, is mainly produced in the gut. Researchers now estimate that about 95% of serotonin is made in the intestine.
There’s growing evidence that poor sleep quality can affect the gut, and an unbalanced gut can affect sleep quality.
Ongoing gut inflammation can also contribute to tiredness or fatigue. When it’s inflamed, your gut can’t absorb key nutrients like iron and vitamin B12, both of which help with energy production. So, not getting enough of the nutrients due to gut inflammation can cause fatigue.
Some skin conditions—particularly those associated with immune responses, including eczema, psoriasis, and rosacea—may be linked to gut health. Research suggests that changes in the gut microbiome (the collection of bacteria and other organisms in your gut) may influence skin inflammation because gut bacteria can affect how your body handles inflammation. This connection is referred to as the gut-skin axis.
If your gut is out of balance, you may notice yourself getting illnesses or infections more often. For example, you might be more likely to get a cold, the flu, or COVID-19. You may also have more symptoms than someone with a stronger immune system.
Your immune system is closely tied to the gut, so too much harmful bacteria can weaken immune system defenses. An unbalanced gut is also linked to a risk of developing autoimmune disorders.
Food sensitivities are different from food allergies. A sensitivity is caused by a digestive issue, while an allergy is caused by the immune system recognizing a food as something dangerous to the body. Food sensitivities, while uncomfortable, are usually milder than allergies and not life-threatening.
If you’re feeling unwell after eating foods you used to eat without any issues, it could mean gut troubles. The balance of bacteria may have shifted.
Since gut bacteria help you properly digest food, an imbalance that makes it harder for certain foods to be digested could lead to food sensitivities. Your body might have a harder time breaking down certain foods, which can cause bloating, stomach cramps, or nausea.
Your brain and gut are connected in what’s called the gut-brain axis, a system where nerves, hormones, and immune signals send messages to and from the digestive system and brain. Because of this, changes in gut bacteria can affect mood, memory, and stress levels.
Researchers have found links between the gut microbiome and depression, mood regulation, anxiety, and cognitive issues. That’s because gut bacteria can affect serotonin and dopamine, two chemicals important in regulating mood, memory, attention, and processing. There’s also evidence that improving your gut health can improve memory, attention, and mood.
There are some diet and lifestyle changes you can make to improve gut health. For example, you can:
- Add more fiber to your diet
- Manage stress levels
- Avoid highly processed foods
- Get enough sleep regularly
- Stay physically active
- Drink plenty of water
If you’ve noticed the symptoms above or changes in how you feel after eating, it’s worth getting evaluated by a healthcare professional. They can check you for conditions such as IBS, IBD, nutrient deficiencies, or food intolerances and recommend treatments or lifestyle changes to help you feel better.
