How to support your gut health naturally

Have you ever felt like your gut is trying to tell you something? Chronic digestive issues, unintentional weight changes, constant fatigue and exhaustion, frequent infections and a weakened immune system, skin problems or frequent mood swings are often more than just annoying companions – they could be the alarm bells of your gut. The gut is the center of well-being and influences many processes. That’s why it’s important to follow a gut-friendly diet, get enough sleep, exercise regularly, manage stress, and consult a doctor if necessary. This article explains the gut microbiome and why it is important for the human body. It also discusses warning signs of an unhealthy gut and offers tips on how to get your gut back into top shape.

Table of Contents

• What is the gut microbiome and why is it important?
• Does the gut microbiome vary from person to person?
• 6 signs of an unhealthy gut
• 5 things you can do for your gut health
• Summary

What is the gut microbiome and why is it important?

The gut microbiome refers to the trillions of microscopic microorganisms that live in the digestive tract. This ecosystem consists of more than a thousand species of bacteria, viruses, fungi, parasites, and other microbes. Some of the gut microbiota are found in the stomach and small intestine, but most of them live in the large intestine, where they either float through the gut or attach themselves to the intestinal mucosa (Cleveland Clinic, 2023).

The gut microbiome influences numerous body systems and is involved in many vital functions. Some of these interactions are already well researched, but further scientific studies are needed:

• Digestive system: In the digestive system, gut bacteria help break down complex carbohydrates and fiber that our bodies cannot process on their own. They produce short-chain fatty acids, which are important nutrients and support the health of the intestinal lining. They also play a role in the synthesis of vitamins such as B1, B9, B12, and K. Another important process is that gut bacteria help further process fats (bile acids) so they can be reabsorbed and utilized by the liver.
• Immune system: The gut is the largest organ of the immune system and contains up to 80% of the body's immune cells. Beneficial microbes in the gut help train the immune system by distinguishing between helpful and harmful microbes. They directly compete with disease-causing microbes for space and nutrients, thereby preventing infections from harmful bacteria. Short-chain fatty acids produced by beneficial bacteria help maintain the gut barrier and prevent bacteria and bacterial toxins from entering the bloodstream. They also have anti-inflammatory properties.
• Nervous system: The gut-brain axis is a network of nerves, neurons, and neurotransmitters that runs through the digestive tract. Some bacteria can influence this system by producing or stimulating the production of messengers (neurotransmitters) such as serotonin, which in turn send signals to the brain. While some bacterial products (like short-chain fatty acids) have positive effects on the nervous system, others, such as bacterial toxins, can cause nerve damage.
• Endocrine system: The gut microbiota interacts with endocrine cells in the intestinal wall, which secrete hormones to regulate metabolic processes such as blood sugar, hunger, and satiety.

Sources: Pizzorno, J. E. et al., 2020, Cleveland Clinic, 2023

Does the gut microbiome vary from person to person?

Each person has a unique gut microbiome that is influenced by a wide variety of factors. Some of these factors are modifiable, such as diet, lifestyle, environment, or the use of antibiotics, while others—like genetic influences—cannot be changed. Even the type of birth (vaginal delivery or cesarean section) plays a role in the development of the microbiome. Understanding this variability and individuality is important in recognizing that there is no "one-size-fits-all" approach to gut health (Cleveland Clinic, 2023, Leshem, A., et al., 2020). 

6 signs of an unhealthy gut

An imbalanced or unhealthy gut microbiome (dysbiosis) occurs when there is a deficiency or loss of beneficial bacteria, or a general loss of bacterial diversity. A reduction in helpful bacteria makes the gut more vulnerable to disease-causing bacteria (or an overgrowth of potentially harmful bacteria). These strains can displace other microorganisms living in the gut, leading to a decrease in the overall diversity of the microbiome. When the balance of these microbes is disrupted, it can have serious consequences. An unhealthy gut can manifest in various ways:

Chronic digestive issues

An unhealthy gut (a disrupted microbiome) can manifest through recurring digestive problems. Abdominal pain, cramps, changes in bowel habits (diarrhea or constipation), and excessive bloating are common symptoms that may indicate a disturbance in the gut microbiome or inflammation. These issues can significantly impair daily life and should not be ignored, as they often point to underlying problems. For example, they may indicate chronic inflammatory bowel diseases, irritable bowel syndrome, or food intolerances (Bull, M. J., et al.,  2014).

Unintentional weight changes

Both unexplained weight gain and weight loss can be signs of an unhealthy microbiome. An imbalance in gut bacteria can affect metabolism and lead to altered nutrient absorption, contributing to weight changes. Studies show, for instance, that the gut microbiome in people with diabetes is associated with reduced insulin sensitivity and poor blood sugar control (Sadagopan, A., 2023).

Constant fatigue and exhaustion

An unhealthy gut can also lead to chronic fatigue and exhaustion. This may be due to a disrupted gut barrier caused by an altered microbiota, which impairs nutrient absorption and results in a general lack of energy. Studies show that energy levels and fatigue can be defined by different bacterial communities (Boolani, A. et al., 2022).

Frequent infections and a weakened immune system

The microbiome plays a central role in the immune system, which is crucial for fighting off pathogens. If the microbiome is disrupted, the gut’s defense mechanisms are weakened, increasing susceptibility to infections. Pathogens can cause temporary or chronic infections in the gut, and some species can even cross the intestinal barrier, enter the bloodstream, and spread throughout the body. In addition, there is growing evidence that changes in the microbial communities in the gut can lead to immune system dysregulation and thus to autoimmune diseases (Cleveland Clinic, 2023, Wu, H. J., et al., 2012).

Skin problems

The skin is often seen as a reflection of our internal health, and an imbalance in the gut microbiome can directly affect the skin’s appearance. When the microbiome is out of balance, it can weaken the immune system and increase susceptibility to inflammation and infections. This, in turn, can promote skin conditions such as dermatitis, psoriasis, acne, or even skin cancer (Block, R., 2023). The exact mechanisms by which the gut microbiome influences skin health are still unclear and are the subject of ongoing scientific research.

Frequent mood swings

Gut health and the microbiome can have a significant impact on mental well-being. Through the gut-brain axis, the gut and brain are in constant communication. Gut microbes produce neurotransmitters, hormones, and metabolic byproducts. Studies show that gut microbiota can influence our emotions, thinking processes, and behavior and are associated with mood disorders and neuropsychiatric conditions  (Grau-Del Valle, C. et al., 2023, Shetty, M., 2024).   

Do you suffer from digestive problems, notice any of the symptoms mentioned above, or want to monitor your general health?

Homed-IQ offers comprehensive tests for gut health: With the gut inflammation test, you can conveniently measure calprotectin levels at home to detect inflammatory processes. The bowel cancer screening test looks for occult blood in the stool and helps identify risks at an early stage. 

5 things you can do for your gut health

There are many steps you can take to strengthen and balance your gut. Here are some tips to support your microbiome:

Adopt a gut-friendly diet

The simplest way to naturally improve your gut health is by following a varied diet. Different types of gut bacteria require different nutrients, and a diverse diet promotes microbial diversity in the gut.

• Fiber-rich foods: Fiber is essential for healthy digestion. It serves as a food source for beneficial bacteria in the gut and promotes regular bowel movements. High-fiber foods include whole grains, fruits, vegetables, and legumes.
• Probiotic foods: Probiotic foods like yogurt, kefir, sauerkraut, and kimchi contain live microorganisms that promote the growth of healthy gut bacteria.
• Reduce sugar and saturated fats: A high intake of sugar and saturated fats can disrupt the balance of the microbiome and promote inflammation in the body.
• Stay hydrated: Drinking enough water is essential for good digestion and a healthy gut flora. Water helps keep stools soft and supports the effective elimination of toxins.

Source: Cleveland Clinic, 2024 

Get enough sleep

Good sleep is not only important for overall health but also plays a key role in gut health. Studies show that greater microbial diversity is associated with better and longer sleep (Smith, R. P et al., 2019). Sleep disturbances can affect hormone production and eating behavior regulation, which in turn impacts the gut flora (Steyn, R., 2023). A regular sleep rhythm and sufficient sleep duration help maintain a stable gut microbiota.

Incorporate regular physical activity into your routine

Studies show that physical activity can increase the number of beneficial bacterial species, enrich the diversity of the microflora, and promote the development of helpful bacteria. All these effects benefit human health and improve overall well-being. Additionally, an active lifestyle can help reduce the risk of gut-related diseases such as obesity and metabolic disorders and promote overall digestive health (Monda, V. et al, 2017).

Manage stress

Chronic stress can negatively impact gut health by disrupting the microbiome. On one hand, psychological stress can increase the consumption of highly palatable foods, which affects which bacteria thrive in the gut. On the other hand, certain bacterial species may influence food preferences and promote an unbalanced diet. Techniques such as meditation, yoga, and deep breathing can help reduce stress and support a healthy gut flora (Madison, A et al., 2019).

Follow medical advice

To maintain a healthy gut flora, it is important to follow the advice of your trusted healthcare provider. For example, medications—especially antibiotics—can affect the gut microbiome by killing beneficial bacteria, potentially leading to digestive problems or diarrhea. It is advisable to consult a doctor before taking medications or supplements to avoid interactions and to tailor treatments in a microbiome-friendly way (Stecher, A. et al., 2023).

Summary

A healthy gut is key to proper digestion, stable weight, energy and mood, a strong immune system, healthy skin, and overall well-being. Pay attention to your body’s warning signs and take action to support your gut health. With a balanced diet, regular physical activity, stress management, sufficient sleep, and medical guidance when needed, you can keep your gut in top shape.