Signs that you have unhealthy Gut
Here are some of the most commonly seen signs that you have an unhealthy gut and the ways to improve gut health naturally:
1. Upset Stomach
The stomach troubles such as constipation, gas, diarrhea, bloating, heartburn is signs that you have an unhealthy gut. A healthy gut processes the food and remove the waste properly.
2. Eating too much processed foods
If your diet is high in processed foods and added sugars it will lower the good bacteria in your gut and damage it further. The inflammation in the body increases.
3. Sugar cravings
The microbes in your gut have good control over the types of food you eat. The choice of food differs from microbe to microbe. If you increase the intake of sugar in your diet, it troubles with your own gut as you are not providing the proper nourishment
4. Unplanned changes in weight
If you gain or lose weight without making any changes in your diet or exercise routine, it is a sign of an unhealthy gut. It will weaken your body’s capacity to digest nutrients, balance blood sugar, and store fat.
5. Inconvenience in sleep
An unhealthy gut may cause poor sleep and lead to constant fatigue. You feel exhausted during the day. Poor quality sleep leads to more intake of food that affects hormones in the gut.
6. Skin problems
Skin problems like eczema, acne, psoriasis are a result of poor gut health. The gut gives signals to the skin about its health. Any change in the microbial community in the gut stops producing metabolites that regulate the immune system which causes skin problems.
7. Autoimmune health
An unhealthy gut leads to improper functioning of the immune system. This gives rise to autoimmune diseases like diabetes, arthritis, etc. where the body damages itself rather than harmful attackers.
8. Food allergies
Food allergies are a result of improper digestion which is caused due to weak immune system.
9. Bad breath
Bad breath is a sign that your gut health is not proper. It can further lead to diabetes and kidney infections. Bad breath may cause due to no proper intake of food or lack of proper brushing your teeth and cleaning gums.
10. Mood swings
Gut health will influence your hormones and vitamin D in your body. The hormones present in the gut manages the communication with the brain. A positive effect will improve your health and vice versa.
11. Often get sick
A large portion of the immune system is in the gastrointestinal tract. The cells in your gut pass a large portion of sickness attacking antibodies into the body. This results in getting sick very often.
After knowing the signs that you have an unhealthy gut it is important to know the ways to improve gut health naturally.
Ways to Improve Gut health naturally
1. Improve your diet
The food you consume has an immediate action on your gut health. Food with fiber, proteins helps the good bacteria to grow whereas processed foods and too much sugar intake lead to the growth of bad bacteria. Add at least 1-2 items raw to your daily diet like salad. Don’t eat raw nuts as they are difficult to digest. Soak them in water for few hours before eating. Chew your food completely as it helps in proper digestion and absorption of nutrients. All these aspects will make your gut healthy
2. Reduce your stress levels
Stress creates chaos in the entire working of the body system. You can reduce your stress by doing yoga, meditation, taking adequate sleep, exercising, reducing workload, etc. If still, your stress levels are not under control you may visit a psychologist who will help you in improving your overall physical and mental health. The food that can reduce stress is fermented foods, dark chocolate, kiwi, cherries, avocado, whole grains, plain greek yogurt, etc.
3. Stay hydrated
Staying hydrated and increase in intake of foods consisting of water keeps the digestion proper and leads to a healthy gut. Water in the body flushes out bad germs and speeds up waste disposal. You should have 2-3 liters of water a day. Foods with high water content are cucumber, tomatoes, etc. Drink only filtered water as it is beneficial to the mucosal lining of the intestines and stabilizes gut health.
4. Do intermittent fasting on a trial basis
Intermittent fasting is a process where you should not have food for 14-16 hours in a day. It helps in improving gut health. When the gut gets a break, it helps in reducing inflammation, bloating, and increases insulin sensitivity. Digesting different foods gives energy to the body. Fasting for a long period gives the gut time to re-establish its strength. This is very beneficial for people with “leaky gut” (toxins, partially digested foods enter the bloodstream).
5. Exercise regularly
A daily routine of exercise is very beneficial for a healthy gut as food travels properly through your digestive system. It prevents digestive issues like gas and bloating. Exercising encourages movement of the gut. Start with any form of exercise for 30 minutes. Gradually increase the time. Exercise can be done in various forms like aerobic, yoga, walking, gym workouts, etc.