A LARGE part of our health is influenced by a huge amount of bacteria that live in our bodies: the microbiome of our intestines.
It is largely influenced by the way we choose to live – our diet, level of physical activity – and our environment.
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But we can also take care of the intestines and benefit from the health benefits that this brings.
A survey of 800 people by the nutrition and supplement brand DR.VEGAN found that 75 percent of people with gut problems suffer from a lack of energy, while half report feeling more stressed and suffering from poor sleep.
Shona Wilkinson, chief nutritionist at the brand, tells Sun Health: “Most people forget that the gut does so much more than just digest your food – it regulates our sleep, keeps our skin clear, helps us fight off illness and keeps us energised throughout the day.
“The gut is also actually connected to our brain through something called the ‘gut-brain axis,’ which influences our daily mood.”
Below are some surprising symptoms of poor gut health – and tips to improve them…
1. SKIN DEEP
They say that the skin is a reflection of what is going on inside the body.
Skin conditions such as acne, eczema, rosacea and psoriasis often bring bad luck and can be genetic or stress-related, for example.
But Shona says: “Research shows you are 40 per cent more likely to have poor skin and hair loss if you suffer from poor digestion, gut problems or irritable bowel syndrome.
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“This is because the gut is a fantastic detoxifier, meaning that regular and healthy bowel movements help to remove toxins from the body.
“If natural detoxification doesn’t occur, the toxins are reabsorbed through the gut, meaning the body has to eliminate them through the skin. This causes all sorts of problems including inflammation, redness and acne.”
2. FOCUS POINT
There is also a brain-gut axis. Research shows that people with conditions like irritable bowel syndrome can experience anxiety or depression as a result of changes in their gut.
Nerves connect the brain and the intestines and allow them to communicate with each other, for example via neurotransmitters.
Research has also been done into the influence of gut health on cognitive function: the ability to process information, solve problems, or concentrate.
A 2022 study of 40 men found that “gut bacteria abundance” — which basically means a healthy, thriving gut — boosted participants’ scores on tests.
Shona says: “The key chemicals needed for concentration are acetylcholine, dopamine and noradrenaline, all of which are produced in the gut before being transported to the brain.
“They are made by healthy bacteria that live in our intestines, also called probiotics. The more probiotics there are in our intestines, the healthier they become.
“Disruptions to probiotic levels will reduce the amount of these chemicals produced in the gut, limiting our ability to concentrate.”
3. FEEL THE BLOW-UP
Gas and bloating are normal from time to time and are usually caused by the foods and drinks you consume.
But an unhealthy gut can make the problem worse.
Shona says: “Low stomach acid can prevent your intestines from digesting certain foods, causing them to ferment in your stomach, leading to gas and bloating.
“Too much candida yeast in the gut can also cause gas and bloating and is common in people who follow a high-sugar diet.
“Candida causes gas, pain and bloating, so the best way to avoid this is to avoid refined carbohydrates like pizza, bagels, ice cream and alcohol.”
She adds that gas and bloating can occur for a variety of reasons, including conditions that need attention, such as irritable bowel syndrome, celiac disease or food intolerance.
If bloating persists for three weeks or longer, a doctor should investigate to rule out ovarian cancer.
4. BROKEN
Always suffering from constipation?
Shona says it’s a “clear sign of an unhealthy digestive system and is often caused by a lack of probiotics in the gut”.
She adds: “It is also a common cause of bloating and stomach discomfort, mainly due to irregular bowel movements, which allows bacteria in the stomach to ferment food particles in the intestines.
“Constipation is often the result of a low-fiber diet.”
In the stomach, fiber retains water, which makes the stool soft.
“It also serves as food for the healthy bacteria in your stomach, allowing them to thrive,” says Shona.
“If you’re feeling stuck, try adding some fiber to your diet in the form of foods like broccoli, lentils, avocados, or raspberries.
“Alternatively, a fiber supplement, such as the DR.VEGAN Fiber Complex with both soluble and insoluble fiber, is a good option if you still struggle to get enough fiber.”
5. LACK OF SLEEP
Insomnia – defined as any sleep problem, even short-term – has many causes. But have you ever considered that your gut health is one of them?
Shona says: “Insomnia is a common problem and it affects everything from your daily mood to your overall quality of life.
“More than one in three people suffer from poor sleep, and the research found that 49 percent of people who suffer from poor gut health suffer from this.
“A good night’s sleep requires a hormone called melatonin. This hormone makes you fall asleep and is converted from another hormone called serotonin.
“Serotonin is produced in the gut with the help of probiotics, so low levels of probiotics often mean low levels of serotonin (which can also affect your mood during the day), which in turn means you’re more likely to struggle to get a good night’s sleep.”
Melatonin can also be stimulated by signaling to the brain that it is time to go to sleep. This can be done, for example, by avoiding bright lights in the evening, large meals and physical activity.
6. COLD FACTOR
If you suffer from coughs and colds, and it seems to happen all the time, then boosting your immune system may be a good place to start.
Shona says you can do this by taking good care of your gut.
Shona claims that “about 70 percent of your immune health is driven by your gut,” adding: “So it’s really important to look after it.
“A healthy gut means a strong immune system and a faster immune response, which means you’ll be less likely to catch those nasty colds.”
A 2022 study published in the journal Nature examined the impact of gut health on immunity by looking at patients who had undergone a bone marrow transplant.
They had undergone treatment for blood cancer, which killed healthy immune cells and damaged their gut, including its beneficial bacteria.
As their health improved, the team was able to identify three specific gut bacteria that enhanced immune cell production over other bacteria.
TIPS TO IMPROVE YOUR GUT HEALTH
If you suffer from poor gut health, try eating foods rich in prebiotics and probiotics.
Shona says that in addition to probiotic supplements, you can also eat the following foods:
- Bananas and apples
- Asparagus, artichoke, onion and garlic
- Natural living yogurt and kefir
- Kombucha, miso, sauerkraut and kimchi
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She adds: “People are only just starting to realise how important a healthy gut flora is, as it impacts so many different aspects of your life.
“Start taking care of your skin today and you will notice improvements in your skin, sleep, concentration, immune system and overall mood!”
Daily Habits That Harm Your Gut
Several factors can negatively impact gut health, either by altering its function or by killing off beneficial bacteria (allowing bad bacteria to thrive). Here are some common factors:
A bad diet
Diets high in sugar and fat can lead to an imbalance in gut bacteria. This usually means processed foods, such as cakes, cookies, fried foods and more. Artificial sweeteners can also disrupt gut flora, and alcohol – especially cocktails and mixers high in sugar – is also not beneficial.
Lack of fiber
Dietary fiber is essential for healthy gut bacteria, and therefore a diet low in fiber can have a negative impact on gut health. Fiber is found in foods such as whole wheat bread, oats, baked potatoes, fruit and vegetables.
Antibiotics
We all need to take antibiotics from time to time, sometimes they’re necessary. But antibiotics can kill off beneficial gut bacteria along with harmful bacteria, leading to gut imbalances. Other medications like NSAIDs and proton pump inhibitors can also affect gut health. Be sure to practice healthy gut habits — or take a probiotic — while taking antibiotics.
Tension
Stress affects us all, but some people cope better than others. Stress can alter the gut microbiome and increase intestinal permeability, leading to a “leaky gut.” Symptoms include diarrhea, pain, and gas.