10 Signs of an Unhealthy Gut (And How to Restore Balance)

Written by Dr. Brandon Rieders, Gastroenterologist

Introduction

Your gut plays a vital role in your overall well-being, influencing digestion, immunity, and even mental health. However, when your gut is out of balance, it can silently disrupt your daily life, leading to uncomfortable symptoms and long-term health issues. Identifying the signs of an unhealthy gut and taking steps to restore balance can significantly improve your quality of life.

Why Gut Health Matters

Your gastrointestinal (GI) system is responsible for breaking down food, absorbing nutrients, and eliminating waste. But its role extends far beyond digestion. The gut microbiome—the trillions of bacteria living in your intestines—helps regulate immunity, metabolism, and even mood through the gut-brain connection. When this delicate balance is disrupted, a range of symptoms and health concerns can arise.

10 Signs of an Unhealthy Gut

If your gut is struggling, your body will send signals. Here are 10 common signs that your gut health may be compromised:

1. Bloating and Gas – Excess gas and bloating after meals can indicate an imbalance in gut bacteria or poor digestion. A randomized, double-blind, placebo-controlled study demonstrated that supplementation with Bacillus subtilis MB40 significantly reduced bloating and abdominal discomfort in healthy participants.
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2. Backed-Up Digestion or Slow Motility – Irregular bowel movements may signal that your gut flora is out of sync. Research indicates that multispecies probiotic supplementation can alleviate symptoms of functional constipation by increasing the frequency of bowel movements and improving stool consistency.
   nature.com
3. Sour Stomach and Digestive Discomfort – A poorly functioning gut can contribute to stomach discomfort and improper food breakdown. Studies have shown that probiotics, such as Bacillus coagulans, can reduce abdominal pain and bloating in individuals with digestive disorders.
   pmc.ncbi.nlm.nih.gov
4. Food Intolerances – Difficulty digesting certain foods may stem from imbalances in gut bacteria. Clinical trials have demonstrated that specific probiotic strains can improve symptoms of lactose intolerance and other food sensitivities.
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5. Unexplained Weight Changes – Weight gain or loss without a clear reason could indicate poor gut health affecting metabolism. Research has found that gut microbiota composition influences energy homeostasis and body weight regulation.
   nature.com
6. Chronic Fatigue – An unhealthy gut can lead to inflammation and nutrient deficiencies, resulting in persistent tiredness. Studies suggest a link between gut dysbiosis and chronic fatigue syndrome, indicating that restoring gut balance may alleviate fatigue.
7. Skin Problems (Acne, Eczema) – Gut imbalances can trigger inflammation, leading to skin conditions. Research indicates that probiotics may improve skin health by modulating systemic inflammation and enhancing the skin barrier function.
8. Mood Disturbances (Anxiety, Depression) – The gut produces neurotransmitters like serotonin, affecting mental well-being. Clinical studies have shown that probiotic supplementation can alleviate symptoms of anxiety and depression, possibly by modulating the gut-brain axis.
9. Frequent Sugar Cravings – Overgrowth of certain bacteria can increase cravings for sugar and processed foods. Research suggests that gut microbiota composition can influence eating behavior and cravings, potentially leading to dietary imbalances.
10. Weakened Immune System – Frequent colds and infections may signal that your gut is not effectively supporting immunity. Studies have demonstrated that a healthy gut microbiome is crucial for robust immune function and that probiotics can enhance immune responses.

What Causes an Unhealthy Gut?

Several factors can negatively impact gut health, including:

• Poor Diet – High-sugar, processed foods can feed harmful bacteria while reducing beneficial microbes.
• Chronic Stress – Stress alters gut motility and can lead to inflammation.
• Lack of Exercise – Physical activity supports healthy digestion and gut microbiome diversity.
• Overuse of Antibiotics – While necessary in some cases, antibiotics can wipe out good bacteria along with harmful ones.

Restoring Gut Health

The good news is that you can take steps to improve your gut health:

• Dietary Changes – Incorporate fiber-rich foods, probiotics (like yogurt, kefir, and fermented vegetables), and prebiotics (found in foods like garlic, onions, and bananas).
• Mindful Eating Practices – Chew your food thoroughly, eat slowly, and avoid overeating to support digestion.
• Managing Stress – Practices like meditation, yoga, and deep breathing can help regulate the gut-brain connection.

Start Revitalizing Your Gut Today!

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References

1. A Randomized, Double-blind, Placebo-controlled, Parallel Study Evaluating the Safety and Efficacy of Bacillus subtilis MB40 on Bloating, Abdominal Discomfort, and Gas in Healthy Adults
2. The effect of probiotics on functional constipation in adults
3. [A prospective, randomized, double-blind, placebo-controlled study of Bacillus coagulans GBI-30, 6086 in patients with irritable bowel syndrome](https://bmcgastroenterol.biomedcentral.com/articles/10