Gut health is more than just digestion. When your gut’s balance is off—known as dysbiosis—it can cause problems like a weakened immune system, hormonal imbalances, low energy and mood swings.

Did you know that your gut flora can affect everything from your immune system to your mood? A healthy gut influences your immune system, helps regulate your hormones, and even impacts your mood and energy levels. With trillions of microorganisms residing in your digestive tract, this unique ecosystem, known as the gut microbiome, plays a critical role in keeping your body balanced and functioning properly.

But what happens when this balance is disrupted? When your gut microbiome is thrown off, it can lead to a range of health issues. Find out how these problems arise and discover simple tips to get your gut health back on track.

THE GUT MICROBIOME

Your gut microbiome is a bustling community of trillions of microorganisms that play a vital role in maintaining your overall health. It helps keep us strong and durable when it comes to disease and ageing. This delicate ecosystem is influenced by many factors, such as diet, medications, stress and environment. When the balance of these microorganisms is disrupted – a condition known as dysbiosis –the consequences can ripple throughout your body, leading to a range of health issues.

DYSBIOSIS (THE ANGRY GUT)

Dysbiosis can occur due to lack of bacteria, an overgrowth of bacteria or an imbalance between the two. Certain factors, like antibiotics, can kill beneficial bacterias which can make the gut more susceptible to invading pathogens. A bacterial overgrowth, such as small intestinal bacterial overgrowth (SIBO) can lead to nutrient deficiencies and malabsorption. Symptoms of SIBO can include foul smelling stools, nausea, loss of appetite, bloating, diarrhoea, unintentional weight loss and abdominal pain.

SYMPTOMS AND CONSEQUENCES OF DYSBIOSIS

Beyond common digestive symptoms like constipation, diarrhoea, bad breath, and an upset stomach, dysbiosis can manifest in a variety of ways and the effects can be far reaching:

• Systemic Inflammation: An imbalanced gut can trigger widespread systemic inflammation, leading to symptoms like fatigue, joint pain, hormonal issues, blood sugar issues, and recurrent infections.
• Skin Conditions: Dysbiosis has been linked to skin disorders like acne and psoriasis, as gut health and skin health are closely connected.
• Mood Swings and Cognitive Issues: The gut-brain axis means that an unhealthy gut can contribute to mood swings, anxiety, depression, and difficulty concentrating.
• Autoimmune Disorders: Dysbiosis can compromise the immune system, potentially playing a role in the development of autoimmune conditions.

By understanding the factors that disrupt gut health and the broad range of symptoms that dysbiosis can cause, we can better appreciate the importance of maintaining a healthy and balanced microbiome.

WHAT CAUSES POOR GUT HEALTH?

Several factors can disrupt gut health, including:

• Highly processed foods and drinks: Processed foods, sugars, and artificial additives can feed harmful bacteria, crowding out the beneficial ones.
• Alcohol and drugs (both recreational and prescription): Excessive alcohol and drug use, including prescription, can alter the gut microbiome, reducing bacterial diversity.
• Overuse of antibiotics: While necessary in some cases, overuse can kill beneficial bacteria, making the gut more vulnerable to dysbiosis.
• Chronic stress: Alters gut motility and reduces the production of protective mucus in the intestines, leading to imbalances which can weaken our defence system.
• Poor sleep: Disrupts the body's natural rhythm and can be a stressor on the gut, leading to poor diversity.
• Inadequate dental hygiene: Poor oral hygiene can introduce harmful bacteria into the gut, driving dysbiosis.
• Environmental pollutants and pesticides on unwashed produce: Consuming pesticide-soaked foods can negatively impact gut health.

A diverse and well balanced gut microbiome is important for good health. A lack of diversity can drive certain health conditions and allow harmful bacteria to thrive. When our gut is rich in diversity we are better equipped at handling various stressors.

THE LINK BETWEEN GUT HEALTH & CHRONIC DISEASE

Research increasingly supports the connection between the gut microbiome and chronic diseases such as obesity, diabetes, cognitive impairment, polycystic ovarian syndrome (PCOS), liver disease, and inflammatory bowel diseases like Crohn's and ulcerative colitis.

Gut dysbiosis can also significantly affect neurotransmitter production, particularly serotonin, which is largely produced in the gut. An unhealthy gut can disrupt serotonin levels, potentially driving or exacerbating mood disorders like anxiety and depression.

But the good news is your gut can be healed with changes in diet, stress and even the help of natural supplements. Here are a few tips to improve your gut health.

HOW TO SUPPORT A HEALTHY GUT

The best way to support your gut is through the foods you eat.

• Eat a variety of plant-based foods: Aim for around 40 different plant foods per week, including herbs and spices.
• Include nuts and seeds in your diet.
• Add legumes like beans and lentils to your meals.
• Choose whole grains such as oats, quinoa, and buckwheat.
• Incorporate prebiotic-rich foods like bananas, blueberries, garlic, onions, and cooled potatoes.
• Enjoy fermented foods like natural yoghurt, kefir, sauerkraut, and kimchi.
• Cut back on sugars, including artificial sweeteners.

Getting enough sleep allows your body to repair itself, including your gut lining, which can help reduce inflammation. Aim for 7-9 hours of restful sleep to support a balanced gut microbiome.

Physical activity increases gut motility, which helps prevent constipation and promotes the growth of beneficial gut bacteria. Incorporating regular exercise can also reduce stress, which indirectly benefits your gut.

Chronic stress can negatively impact your digestive system, leading to imbalances in gut bacteria. Incorporate stress-relieving activities like yoga, meditation, or hobbies you enjoy to maintain gut health.

Time-restricted eating, such as intermittent fasting, allows your gut time to rest and recover between meals. This practice may improve gut health by supporting digestive processes and reducing inflammation.

Excessive alcohol consumption can disrupt your gut microbiome and irritate the digestive tract. Reducing alcohol intake supports the balance of good bacteria and protects the gut lining.

Smoking and vaping can harm your gut by increasing inflammation and altering the balance of your gut microbiome. Avoiding these habits supports long-term gut health and reduces the risk of digestive issues.

Before jumping into a self prescribed supplement plan, we recommend visiting a licensed naturopath and considering a comprehensive microbiome mapping stool test. This test will provide a detailed analysis of the gut’s microbial composition, helping you identify specific imbalances and create at tailored treatment plan with your practitioner.

• Morning Rituals: Starting your day with aloe vera juice or a small dose of apple cider vinegar can help prepare your digestive system for the day ahead. Aloe vera is soothing to the gut lining, while apple cider vinegar can stimulate digestive juices.
• Digestive Enzymes: These can be crucial for individuals who struggle with breaking down and absorbing nutrients. Digestive enzymes support the body’s natural ability to digest foods, helping to reduce bloating, gas, and discomfort.
• Gut-Soothing Supplements: If your gut is irritated or inflamed, supplements like glutamine or slippery elm can be beneficial. Glutamine helps to repair and maintain the gut lining, while slippery elm acts as a gentle demulcent, soothing the digestive tract.
• Nutrients like zinc: Low levels of zinc can lead to low levels of hydrochloric acid, which can impact our ability to break down foods and kill off any harmful bacteria before entering the intestines. Zinc deficiencies can be common if you are under a lot of stress, are on the oral contraceptive pill, consume a lot of alcohol, have been on antibiotics or have a diet lacking in zinc.
• Herbal Remedies: Various herbs can play a supportive role in gut health. For example, globe artichoke and St. Mary’s thistle are known for their ability to support liver function and digestion, aiding in the detoxification process. Chamomile is another excellent herb, particularly for those with a “nervous gut,” as it has calming properties that can help ease digestive discomfort linked to stress.