10 Signs Your Gut Health Might Be Out of Balance
Estimated Reading Time: 4 minutes
|Ever had that “gut feeling” that something wasn't quite right within your body or mind?
Your gut may be attempting to deliver a message.
Your digestive tract houses trillions of microscopic organisms that do far more than breaking down your food. These microscopic beings are integral to immune function, mental clarity, skin health, and emotional state.
So, how can you know when your gut is off balance?
Here are 10 potential signs that gut wellness may be off and what actions can restore equilibrium.
10 Signs Your Gut Health Might Be Off & How to Bring It Back in Balance
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Persistent Bloating or Flatulence
Frequent bloating isn't normal and raises concern:
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Excessive gas often signals poor digestion or low acid levels.
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Undigested carbohydrates left to ferment can also induce excessive flatulence.
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Irregular Bowel Movements
Every poop tells a story, so pay attention:
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Diarrhea or constipation at times points to microbial dysregulation.
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Consistency, color, and frequency all matter.
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Bowel movement should be regular and easy to pass.
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Constant Cravings for Sweets
If you love sweets a little too much:
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It may indicate gut flora imbalances.
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Specific microbes derive sustenance from sugar and "demand" more.
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This perpetuates a cycle of craving that is challenging to escape.
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Unexplained Weight Change
If your weight fluctuates without a clear reason:
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It may stem from an imbalanced gut. Gut health impacts fat storage and the secretion of appetite hormones.
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Disrupted gut bacteria can hinder nutrient absorption and affect fat storage and blood sugar control.
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These changes can lead to unexpected weight loss or gain.
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Fatigue or Brain Fog
If you're exhausted all the time, it could be more than just pressure:
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A slow gut can affect how your body absorbs nutrients and how signals are sent between your gut and brain.
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You might feel tired or like you're not quite right even after resting.
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New Sensitivities Appearing Suddenly
All of a sudden, dairy or spicy meals are off limits? There's probably an explanation:
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Emerging sensitivities may arise from issues in the gut lining.
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A "leaky gut" allows undigested particles to escape into the bloodstream, stimulating the immune system and potentially causing discomfort.
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Frequent Illness Strikes More than Usual
Your gastrointestinal tract is home to much of your immune defense:
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Around 70% of immune cells reside within the digestive system.
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An imbalance in gut bacteria can weaken your body's protection.
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If gut imbalances are present, common colds may attack more often or take longer to recover from.
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Stubborn Skin Troubles Persist
Your skin and gut communicate:
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Acne, eczema, or rashes could be connected to gut inflammation and changes in the microbial balance.
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Topical remedies alone won't fix internal disruptions that affect the skin's barrier function and the gut-skin axis.
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Chronic Bad Breath Despite Careful Hygiene
No matter how diligently you clean, offensive breath lingers (Halitosis):
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The culprit may reside deeper within - poor digestion.
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Disruption in gut flora can release smelly compounds.
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Low Mood, Anxiety, and Mood Swings Appear
Your mental state may rely on gut bacteria:
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Around 90% of serotonin originates within the digestive system.
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A microbial imbalance here can impact clarity of mind and mood variability.
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Gut health likewise influences stress levels and emotional regulation.
If you noticed several of the signs above, your gut might need some tips. Let’s explore:
How to Support Digestive Wellness Through Natural Means
Let's examine 4 easy, science-backed steps to support your gut if you've noticed indications of imbalance:
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Consume more fiber-rich whole foods: Fiber nourishes beneficial microbes and promotes regularity. Focus on vegetables, fruits, legumes, and whole grains.
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Stay hydrated by drinking plenty of water: It helps food move smoothly through your system. Keeping hydrated also helps to bolster the digestive lining.
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Prioritize sufficient sleep: Aim for 7-9 hours nightly. This can help balance your good gut bacteria.
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Implement stress-reducing strategies: Incorporate deep breathing, weightlifting exercise, yoga, or short daily walks into your routine to reduce stress, a habit that can indirectly support gut health.
Also Read: The Gut Health-Weight Loss Connection.
However, with all these lifestyle changes, if symptoms persist, discuss with your doctor or registered dietitian rather than self-diagnosing. They can test for underlying causes, recommend dietary or supplement changes, and create a plan tailored to your overall health needs.
Conclusion
Your gut intuitively alerts you when things are not okay. You just need to listen to your body carefully. Bloating, brain fog, acne, or unexpected food sensitivities may originate in your digestive tract. Happily, lifestyle tweaks often improve gut wellness—eat more fiber and protein, stay hydrated, reduce stress, and get enough sleep for a natural detox. Your gut and whole body will benefit.
Disclaimer: The material provided in this article is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare provider with any questions about a medical condition.
References:
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Wiertsema, S.P. et al. (2021a) The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of Nutrition in Optimizing Treatment Strategies, Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/#:~:text=The%20Interplay%20between%20the%20Gut%20Microbiome%20and%20the%20Immune%20System%20in%20the%20Context%20of%20Infectious%20Diseases%20throughout%20Life%20and%20the%20Role%20of%20Nutrition%20in%20Optimizing%20Treatment%20Strategies (Accessed: 20 April 2025).
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Your digestive system: 5 ways to support Gut Health (2024) Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health#:~:text=Your%20Digestive%20System%3A%205%20Ways%20to%20Support%20Gut%20Health (Accessed: 20 April 2025).
