The gut is often referred to as the foundation of our health, and for good reason! Whether you’re dealing with specific gut issues or simply aiming to maintain overall well-being, focusing on your gut is an important first step, as this is where nearly the entire immune system resides. The gut also plays a pivotal role in digestion and even mental health, making gut health care a top priority for feeling your best. By understanding how to nurture and support your gut, you can unlock the path to improved health, setting the stage for long-term wellness.
So, how do you know if your gut needs some extra love? Let’s take a look at some key signs that indicate your gut might need a little TLC.
Digestive Issues
If you experience discomfort in your stomach, bloating, constipation, diarrhea, or have trouble digesting foods, it could signal that your gut health is compromised. These symptoms often indicate an imbalance in the digestive system, where food isn’t being broken down properly.
What to do: Consider consuming more easily digestible foods such as cooked meats and steamed vegetables. I love adding blended soups, which I call “predigested,” meaning everything is cooked and blended. This makes it much easier for the gut to digest, allowing it to rest and heal.
Sipping on bone broth can also aid in digestion as well as help support a healthy and strong gut lining (more on this below).
Additionally, incorporating digestive enzymes into your routine can be helpful. These supplements can help break down food more efficiently, so they’re more easily absorbed as nutrients into the body. Incorporating fermented foods like sauerkraut and kimchi with your meals can also help break down foods, as well as populate the GI tract with beneficial bacteria, a one-two punch for gut health.
2. Nutrient Deficiencies
It’s easy to assume that a lack of nutrients means you’re not consuming enough, but that’s not always the case. When your gut lining is damaged or leaky, it can prevent your body from absorbing nutrients properly. This is because the body absorbs most of the nutrients from food through the gut lining. If the gut is compromised, you might be eating all the right foods but still suffer from deficiencies.
What to do: Focus on healing your gut lining to improve nutrient absorption. Adding gut-supporting foods like fermented foods or bone broth can help seal and repair the gut lining. It might also be beneficial to work with a healthcare provider to check for any underlying nutrient imbalances.
3. Food Cravings
Ever found yourself craving sugary or starchy foods, like bread or sweets? Believe it or not, those cravings might not be your fault. It could be your gut bacteria calling the shots. Pathogens in the gut can send signals to your brain, prompting you to eat foods that fuel their growth.
What to do: Start feeding your gut the right foods by increasing fiber intake and reducing processed foods and sugar consumption. While sugar and processed foods feed the pathogens in the gut, fiber-rich foods like fruits, vegetables, legumes, and whole grains, help feed the healthy bacteria in your gut, ultimately reducing those persistent cravings and balancing the gut microbiome.
4. Chronic Infections and Illness
The gut is the center for the immune system. If your gut is out of balance, your immune system may be compromised, making you more susceptible to infections and illness. If you struggle with keeping your immune system strong and healthy, you may want to consider sending a little extra love to the gut.
What to do: Strengthen your immune system by populating your gut with good bacteria. A daily probiotic is a great way to support gut health. Don’t forget to add more fiber to your diet, as fiber helps feed and promote the beneficial bacteria. You can supplement with a probiotic all day long, but if the diet lacks fiber, or food, for the good bacteria, they simply can not survive. Also, drinking plenty of water throughout the day and cutting back on processed foods and sugars (which feed harmful bacteria) can go a long way in boosting your immune system.
5. Food Sensitivities
Food sensitivities often stem from a compromised gut lining. When the gut is permeable (a condition known as leaky gut), undigested food particles can leak into the bloodstream, triggering an immune response. This can lead to inflammation and sensitivity to certain foods.
What to do: Healing the gut lining is key to addressing food sensitivities. Once the gut is healed, many people find that their sensitivities to certain foods subside. One of my favorite ways to support the gut lining is by consuming bone broth. Bone broth is rich in proteins extracted from the bones during the cooking process that helps reduce inflammation and also strengthen the gut lining. You can consume by sipping as is or mixing into various recipes. I love using it for cooking my rice and always use in soups.
6. Skin Issues
Conditions like acne, eczema, and rosacea are often linked to gut health. Since the gut and skin are closely connected, an imbalance in the gut can manifest in skin flare-ups. Additionally, the skin has its own microbiome, so harsh or irritating skincare products can disrupt the healthy balance of bacteria on the skin’s surface.
What to do: I like to think of the gut as the mother of all the other microbiomes within the body, including the skin. By addressing gut health, it can often improve the other microbiomes, including the skin. Start by taking care of your gut with probiotics and gut-healing foods. Also, consider switching to gentle skincare products that support your skin’s natural balance.
Your gut health is truly the foundation of your overall well-being. Whether you’re looking to heal a specific issue or maintain good health, your gut is the place to start. If you are noticing any of these signs, it may be a message from your gut that it is time to make gut health a main priority. By fueling it with the right foods, supplements, and lifestyle choices, you will take crucial steps toward healthier, more balanced, optimal health!
Thank you, Carley Smith, for this insightful article on gut health and the key signs to watch for! Your expertise helps us better understand the importance of a healthy gut. For more articles from trusted sources, be sure to visit our Discover Blog today!
Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.
