The term “gut health” has become much more common in recent years as research has shed new light on how the digestive system functions. While it isn’t news that the digestive tract is home to trillions of bacteria, it’s only in the last couple decades that doctors of gastroenterology have learned how crucial those bacteria are for normal gastrointestinal health as well as various other aspects of health. In fact, it has become increasingly clear that identifying the signs of poor gut health may be beneficial in promoting overall health and well-being.

What Is the Gut Microbiome?

We tend to think of the human body as a singular organism, but in reality it hosts a diverse community of microorganisms that we are in a symbiotic relationship with. The gastrointestinal tract is the home for the vast majority of microbiota (also called microbes), and these “good bacteria” play a series of vital roles in maintaining health and carrying out everyday bodily functions. Below are some of the functions of these gut bacteria:

  • Digestion: Most nutrient absorption in the body occurs through the lining of the small intestine, but there are also bacteria in the digestive tract that are able to metabolize some of the otherwise indigestible substances that we consume. Examples of substances that gut bacteria help digest include some kinds of fiber, starch, or sugar.
  • Inflammation reduction: Part of the normal immune system response to the presence of pathogens is to cause inflammation; inflammation is the body’s main way of eliminating pathogens, but sometimes the inflammation can be too severe or lead to other health problems. The microbiome, however, can influence the triggering of the inflammatory response so that it is less likely to be problematic.
  • Pathogen defense: Another aspect of the microbiome related to the immune system is protection from pathogens. While some microbiota can release enzymes or compounds that directly attack pathogens, one of the most effective defenses is simply colonizing the spaces that pathogens would normally inhabit. In other words, the mere presence of a robust microbiome takes up space and nutrients that bad bacteria would need to grow and harm the body.
  • Synthesis of nutrients: Since some of the proteins and amino acids the body needs to function can’t be produced by human cells, they must come from the food we eat or the microbiome. Microorganisms in the gastrointestinal tract are able to synthesize important nutrients like vitamin K and some of the B vitamins.

How Does Gut Health Affect Overall Health?

Because the research into this topic is still somewhat new, there is still much to be learned about precisely how the microbiome affects human health. However, over the years, it has become more clear that having a healthy gut microbiome is linked to many different aspects of health. One encouraging avenue of research is related to the “gut-brain axis,” the two-way biochemical connection between the gastrointestinal system and the central nervous system. Ongoing research continues to show that the status of one’s microbiome can affect mental health, cognition, mood, and inflammation.

Common Signs of an Unhealthy Gut

It’s because of how influential the gut microbiome is that it’s important to pay attention to any signs that there might be a problem. A change in composition or an imbalance between helpful and harmful bacteria (a condition known as dysbiosis) can lead to problems that manifest in a variety of ways. Below are some common signs of an unhealthy gut:

  • Gastrointestinal symptoms: Some common gastrointestinal symptoms, like bloating, abdominal pain, constipation, acid reflux (heartburn), and diarrhea, can be an indicator of problems with the gut microbiome. An imbalance in gut bacteria can make it more difficult to process food and eliminate waste with regular bowel movements, and excess gas may be created as a result of different chemical reactions. There is also evidence that poor gut health may be a factor in chronic diseases like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or small intestinal bacterial overgrowth (SIBO).
  • Unintentional weight gain: Some studies have shown that the lack of diversity in the gut microbiome can affect metabolism and body weight. This seems to stem from the ability of some bacteria to interfere with how many calories can be extracted from food.
  • Skin problems: While it may seem counterintuitive, there is a growing body of evidence that gut health affects skin health. An imbalance in gut bacteria may be linked to increased risk for numerous skin conditions like eczema, psoriasis, rosacea, and acne. This is thought to be due microbiome-related inflammation causing proteins to irritate the skin.
  • Autoimmune conditions: In the same way that a healthy microbiome can positively impact the immune system, an imbalance can cause excess inflammation and potentially increase the risk for autoimmune conditions like lupus, rheumatoid arthritis, and type 1 diabetes.
  • Sleep problems: Perhaps surprisingly, nearly 90% of the body’s serotonin comes from the gastrointestinal tract. This means that the gut microbiome can affect how much we sleep and how well we sleep. Problems with the composition of the microbiota can lead to insomnia and chronic fatigue.
  • Mood changes: Because of the implications of the gut-brain axis, an imbalance in the microbiome can potentially lead to moodiness, trouble concentrating, irritability, depression, or anxiety.

How to Improve Gut Health

The good news is that an unhealthy gut can be improved by making some lifestyle changes and modifications to diet. This can improve or resolve any related symptoms, but it’s also generally beneficial for overall health and well-being. Below are some tips for how to improve the health of your gut microbiome:

  • Fiber and water: One of the best and easiest ways to improve gut health is by increasing your daily intake of fiber and water. Dietary fiber, especially in the form of whole grains, leafy green vegetables, and legumes, will give gut bacteria the nutrients and environment they need to thrive. Similarly, drinking sufficient water each day can also play a big role in keeping those bacteria healthy.
  • Diet adjustments: Apart from getting enough fiber, it is also beneficial to limit animal proteins, sugar, salt, and saturated fat since they are known to promote the growth of pathogenic bacteria.
  • Sleep: Getting enough sleep each night is an important part of maintaining overall health, including digestive health and the microbiome. Most people need between six and eight hours each night to stay healthy.
  • Prebiotics and probiotics: Prebiotics are compounds in food that promote the growth of good bacteria, and probiotics are actual live microorganisms in certain foods. Prebiotics are found in many plant-based foods, and probiotics are found in fermented foods like kimchi, kombucha, sauerkraut, and kefir. While it is ideal to introduce these substances through dietary sources, there is some evidence that prebiotic and probiotic supplements may be beneficial as well.
  • Exercise: Exercise and general physical activity are a boon for virtually every aspect of health, but there is also research that shows that low intensity exercise can improve both the quantity and diversity of good gut bacteria.

Getting Relief for Digestive Health Concerns

More research needs to be done to fully understand the impact of gut health on overall health, but it’s increasingly clear that there is a strong link. If you have been experiencing any of the signs or symptoms of poor gut health, it may be time to get evaluated by a gastroenterologist. At Cary Gastro, we are passionate about providing excellent digestive health care so that you can experience maximum quality of life. To speak with someone about your symptoms, please contact us today to request an appointment.