Poor gut health: the signs and symptoms

Your gut does more than just digest food – it plays a key role in your immune system, energy levels, mood, and overall wellbeing. When things aren’t quite right, your body often sends signals. This guide walks you through the common signs of poor gut health so you know what to look out for – and what to do next.

What is your gut microbiome and why is it so important?

Your gut microbiome is made up of trillions of microorganisms living in your digestive tract – including bacteria, viruses, fungi, and even parasites.

In healthy individuals, these microorganisms live in harmony with each other. Imbalances can occur through illness, poor diet, or long-term use of medications like antibiotics. The body can then become at risk of developing disease and long-term health conditions.¹

The microbiome plays a vital role in bodily functions such as digestion, immune system regulation, hormone regulation, and even influences mood and mental health via the gut-brain axis. It’s important that you maintain this imbalance to ensure overall health and wellbeing.

Signs and symptoms of an unhealthy gut

So how do you know if you have an unhealthy gut? Here are some signs and symptoms of an unhealthy gut –

Digestive issues

This includes issues such as bloating, gas, constipation, diarrhoea and heartburn can be an indication of an imbalance. These can lead to problems with digestion and nutrient absorption.²

Food intolerances

Reacting to foods you once tolerated, with symptoms like bloating, nausea, or gas, can be a sign that your gut bacteria are out of balance.³

Sleep problems

Having poor gut health can effect your sleep, due to it’s role in regulating neurotransmitters like serotonin which is vital for sleep regulation.⁴

Regular illnesses

This includes illnesses like the common cold. It’s estimated that around 70-80% of the body’s immune system is located in the gut. Having poor gut health can lead to poor immune system regulation resulting in more frequent illness and allergies.⁵

Skin conditions

Research shows that many inflammatory skin conditions are linked to an altered or imbalanced gut microbiome.⁶ This connection between the gut and the skin is referred to as the gut-skin axis.⁷

Cravings for sugar

The gut contains a receptor called FFAR4, which supports the growth of beneficial bacteria and helps produce vitamin B5. This vitamin stimulates the release of GLP-1 – a hormone that tells your brain to dial down sugar cravings.

Interestingly, studies show that people with diabetes tend to have lower FFAR4 levels, which may explain stronger sugar cravings. When FFAR4 is working properly, it sends the right signals to reduce the desire for sweet foods.⁸

Low mood or emotional state

Your brain and your gut are connected via the gut-brain axis. This means that your gut health can have an effect on your mental health, and vice versa. An imbalance in gut bacteria has been linked to mood disorders.⁹ Research shows that gut dysbiosis and the onset of depression are connected.¹⁰

Chronic fatigue

Research indicates a connection between poor gut health and chronic fatigue.¹¹ One study observed that patients with Chronic Fatigue Syndrome (CFS) and Myalgic Encephalomyelitis (ME) have fewer gut bacteria species than those seen in healthy individuals.¹²

Headaches

Due to the gut-brain axis, headaches and migraines have been linked to poor gut health, with research showing a correlation between the gut microbiota and migraines.¹³

Autoimmune conditions

An imbalanced microbiome may increase inflammation, affecting the proper functioning of the immune system and leading to an increased risk of developing autoimmune conditions.¹⁴

Deficiencies

Poor gut health can reduce nutrient absorption, leading to deficiencies. In turn, a lack of key nutrients can hinder the growth of beneficial gut bacteria – creating a cycle that’s hard to break.¹⁵

Joint pain

Research suggests that the gut and joints are connected via the gut-joint axis. Changes to the gut microbiome can affect joints via the development of inflammation, rheumatoid arthritis¹⁶ and autoimmune conditions.¹⁷

Bad breath

Also known as halitosis has been linked to an imbalance in the microbiome. Digestive disorders like gastritis and irritable bowel syndrome have been found to be related to the development of halitosis.¹⁸

Weight fluctuations

If you’re gaining or losing weight without a clear reason, your gut health could be playing a role. An imbalanced microbiome can affect how you absorb nutrients, regulate blood sugar, and store fat.

In fact, research has linked lower microbial diversity to a higher risk of obesity.¹⁹

What can you do to improve your gut health?

Take a microbiome test! This will provide you with a snapshot of your gut health and show you if there is an imbalance in your microbiome.

Image of Chuckling Goat Microbiome Test kit.

Prioritise probiotics. A high quality probiotic can help to restore balance, support digestion and improve overall gut health. We recommend real, probiotic kefir made with real, live kefir grains.
Feed your gut bugs with prebiotics. Prebiotics are essential fuel for the beneficial bacteria in the gut, helping them thrive. It can be challenging to get adequate amounts from diet alone. Ensure you have a premium source of prebiotics designed to nourish your microbiome.
Eat a diverse and nutrient-dense diet. Your food choices matter! Focus on fibre rich foods like fruits, vegetables, legumes and whole grains.
Stay hydrated – It’s essential to drink enough water to aid in nutrient absorption and support your gut lining.
Manage stress levels – Your body needs to be in rest and digest mode to digest all the goodness you’re putting in there and it can not do this if you’re dysregulated. There are many techniques that can help you manage stress such as yoga, tai chi, breathwork and nervous system regulation techniques.²⁰
Improve sleep – Poor sleep can disrupt the gut-brain axis. Aiming for 7-9 hours of good quality sleep is vital for your health.
Avoid processed foods – removing and reducing ultra-processed foods from your diet will help your microbiome to flourish.
Consider supplementation – If you’re struggling to get enough essential vitamins and minerals through diet alone, supplementing can be a helpful option. Just be sure to choose high-quality supplements, ideally from natural, reputable sources. We recommend Pure Fish Collagen and Complete Mushroom Blend as part of your gut health protocol.

Read more about your gut health and why it matters. You can also learn more about Chuckling Goat, here!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.