How to find unhealthy gut and what to do about it

Gut health has become a hot topic – and for good reason. A healthy gut is essential for overall well-being, but how can you tell if yours is in top shape or if you need a reset? It all comes down to your gut microbiome. Skin health For spiritual happiness. It is a general topic of discussion in popular forums, It’s getting bloated According to online discussion, it is one of the common signs for detecting poor gut microbiota.

Intestinal microbiota It is composed mainly of trillions of microorganisms, including bacteria, viruses, and fungi that live in the large intestine. These microorganisms play an important role in breaking down food, supporting immune function and controlling inflammation. They also produce important metabolites such as vitamins, enzymes and hormones, according to Gail Cresci, an expert at Microbiome at Cleveland Clinic.

read more: Best Healthy Food Delivery Services of 2025

Think of your gut microbiota as “a little pet living within your gut tract,” Kureshi told CNET in 2023. What we eat feeds them, and our internal environment determines how well they thrive.

As data on the gut microbiota become clearer, there are some basic tips that you can follow to keep yourself as healthy as possible.

read more: 12 Probiotic Foods that Can Improve Your Gut Health

Signs of unhealthy gut

“If it’s bloated or if it’s high in gas, it could be that the composition and function of the intestinal microbiome is being disrupted,” said Kureshi. measurement.

Other signs of unhealthy intestines may include vomiting, stomach collapse, fatigue, sleep disorders, and food intolerance Other symptoms. Skin irritation and problems may be one of the most visible signs, like some studies Link skin problems such as acne and psoriasis In the intestines.

Researchers are also considering this It affects reproductive health Hormonal levels.

read more: ABC of Apple Cider Vinegar: Benefits, Prevention, Proper Dosage

How to help your gut

It is important to see your doctor to reach the root cause of your health concerns and to eliminate other conditions. You can make changes to your diet and routine that may improve your gut, and your overall health is a good first step.

It is also important to remember that there are no accurate criteria for a completely healthy gut microbiota, Quessi said. With that in mind, here are four things you can do to help you get it back on track.

1. Eat these intestinal-friendly foods

Intestinal microbiomes prefer foods that cannot be digested. This includes foods with many fibers, including fresh fruits, vegetables, whole grains, legumes, seeds, nuts and more. Foods we already know we should eat for their nutritional properties.

According to Kureshi, foods that are removed from the intestines or eaten in less amounts contain foods that are high in sugar and low in fiber.

“All of these are related to Western dietary consumption, which is also related to microbiota destruction,” she said.

Beyond healthy gut diet, it doesn’t match that it’s not so symbolic A healthy heart dietEating fermented foods can help replace good microorganisms and their metabolites. Cresi lists yogurt, kombucha and kefir as examples.

This is our perfection A list of best probiotic foods for gut health.

2. Be careful of the medication you are taking

It is a well-known fact that you take antibiotics At least temporarily, it confuses the “good” bacteria family Prosper in your body. Some Common side effects Taking antibiotics includes nausea, diarrhea and the onset of yeast infections. If you are prescribing antibiotics or have a recurring infection that is taking antibiotics frequently, ask your doctor about what you can do to minimize disruption in your microbiota.

Other drugs that can destroy our microbiota include those that change the pH of the stomach and deprive the acid, says Kureshi. Examples include proton pump inhibitors, aka PPI, and histamine H2 receptor antagonists, or H2 blockers. These are used to alleviate acid reflux symptoms and are available at the counter.

By tracking the medication you are taking, you can identify the cause of your symptoms and take appropriate measures or alternatives if gut health is a problem (with sign-off from your doctor).

3 right Probiotics or supplements

In addition to incorporating more yogurt and fermented foods into your diet, some people are Looking for probiotics Expect to balance their intestines as they are designed Mimics the intact microbiota. If you are considering taking supplements that contain probiotics, Cresci says it is important to know that probiotics are strain-specific and that “each strain has its own way of acting.” He spoke.

For example, some probiotics are designed to help people with antibiotic-induced diarrhea, but it doesn’t work for those taking it due to intestinal regularity.

“Whatever your problem is, I want to take what’s studied,” she said.

Also, unfortunately, it’s important to remember that probiotics don’t completely disable what you eat.

“If you’re eating bad food and want to continue eating bad food, but want to improve your microbiota, probiotics aren’t going to help you,” said Kureshi. “You have to do other parts too.”

4. Move your body every day and prioritize sleep

“Get better sleep” or “Exercise more” may sound like tired advice, but it also improves sleep hygiene. Squeeze with more physical activity It is being tested in a true way to improve your health, including your gut health.

Exercise May Help your intestines in a variety of waysInformation from the Cleveland Clinic states that it includes improving circulation, helping metabolism and supporting digestive muscles. If you’re afraid of running or don’t have time to go to the gym, don’t worry: A small way You can put your body in The habit of traveling every day Or at least often.

Getting a good night’s sleep is another common wellness advice that is directly linked to our visceral health. According to Cresci, our microbiota is compliant with Circadian rhythm Too much. Therefore, if you are eating when the intestinal microbiome is not ready, it is not set to properly process the nutrients in the food.

Lack of sleep also causes stress and an increase in cortisol. Negative mentality And physical effects.

“There’s a lot going on with gut brain interactions, so we’re back in the microbiome and vice versa,” said Kureshi.

Perhaps the most basic is the fact that when we are exhausted, there is no energy to check on many things that keep us healthy. Includes exercise Or find a nutritious diet – both affect our gut health.

“When you’re sleepy, tired, exhausted, you tend to not do anything good for the microbiota that we know,” Quessi said. “So it perpetuates a kind of perpetuation.”