6 Signs That Your Gut Is Out of Balance

These days, many people struggle with digestive issues due to poor diet and an unhealthy lifestyle. What most people don’t realize is that your gut plays a massive role in your overall health—both mentally and physically. In fact, an unhealthy gut is often the root cause of many common health problems.

Below, we’ll share six signs that your gut might be out of balance and what you can do about it.

1. Do you often experience stomach or digestive issues?

Symptoms like stomach pain, cramps, bloating, gas, diarrhea, or constipation are clear indicators that your gut isn’t functioning properly and could be putting stress on your immune system. Gut imbalances can also result from food poisoning or medication use, which may disrupt your gut flora.

2. Do you get sick often?

Did you know that about 80% of your immune system is located in your gut? Your intestines are home to millions of “good bacteria” that protect your body from harmful invaders and help keep “bad bacteria” and other pathogens in check. If you often feel under the weather, your gut might be in need of extra good bacteria—also known as probiotics.

3. Do you have joint pain?

Rheumatoid arthritis (RA) is a chronic condition that causes joint inflammation. While the exact cause of RA is still unknown, recent studies suggest that people with RA tend to have a less diverse gut microbiome. This can weaken immunity and increase the risk of inflammation. RA is also frequently linked to other autoimmune disorders, such as celiac disease (gluten intolerance) and inflammatory bowel diseases like Crohn’s disease.

4. Do You Gain Weight Easily?

Some studies suggest that people with excess weight absorb more calories from food and store them as fat more easily than those with a healthy weight. There is also a direct connection between the gut and the brain when it comes to hunger and satiety. While it’s easy to blame your gut for weight gain, there is actually a noticeable difference in the gut microbiome of lean individuals versus those who are overweight. Adjusting your diet and increasing physical activity can reduce the risk of weight gain, improve your gut health, and boost overall well-being.

5. Do You Often Feel Anxious, Restless, or Even Depressed?

Your gut is often called your “second brain.” Strong evidence suggests that your gut and brain constantly communicate, and changes in serotonin activity (serotonin is a neurotransmitter that plays a key role in gut-brain signaling) can lead to both digestive and mental health issues. Research shows that individuals suffering from anxiety, depression, or other mental health conditions often have an altered gut microbiome, highlighting the link between gut health and psychological well-being.

6. Are You Sensitive to Certain Foods?

Food intolerances or sensitivities can significantly disrupt your gut and cause various digestive issues. Common examples include lactose intolerance or certain food allergies. It can sometimes be tricky to determine whether your gut is reacting to a particular food or if you have an actual intolerance. Consuming “good gut bacteria” (probiotics) and temporarily eliminating certain foods can help identify sensitivities and significantly reduce symptoms.

Tips for a Healthier Gut

Here are 8 simple tips to strengthen your gut health:

1. Reduce Sugar and Processed Foods

Processed foods, sugary drinks, and artificial sweeteners can negatively impact your gut microbiome. Try to limit your intake as much as possible.

2. Cut Back on Dairy Products

As we age, many people lose the ability to properly digest dairy (lactose). Reducing dairy consumption can help prevent bloating, gas, and digestive discomfort. Swap your yogurt, quark, or whey protein for plant-based alternatives or a plant-based protein shake.

3. Try Probiotics

A probiotic supplement helps maintain a healthy gut microbiome. An imbalance occurs when there are too many harmful bacteria in the gut. Taking probiotics (good bacteria) can restore balance and support digestion.

4. Eat Enough Fiber

Fiber is essential for digestion. If you don’t eat much fiber currently, increase your intake gradually. Aim for 20-40 grams of fiber per day from foods like vegetables, fruits, legumes, potatoes, nuts, chia seeds, flaxseeds, and oats.

5. Eat Fermented Foods

Fermented foods contain beneficial bacteria that support gut health. Some great options include sauerkraut, pickles, (soy) yogurt, quark, and tempeh.

6. Eat Slowly

Chewing properly helps pre-digest your food. Taking your time to eat and chewing thoroughly aids digestion and supports gut health.

7. Get Enough Exercise

Regular physical activity promotes digestion and supports a healthy gut function.

8. Reduce Stress

Chronic stress negatively affects digestion and is a key factor in digestive issues. If you frequently struggle with gut discomfort, try to manage stress levels and adopt relaxation techniques.