How do you heal your gut?

7 things you can do for your gut health Lower your stress levels. Chronic high levels of stress are hard on your whole body, including your gut. ... Get enough sleep. ... Eat slowly. ... Stay hydrated. ... Take a prebiotic or probiotic. ... Check for food intolerances. ... Change your diet.

healthline.com - Improve Gut Health: Recognize the Signs of an Unhealthy Gut

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How does the gut microbiome affect your health? The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Studies over the past few decades have found links between gut health and: the immune system

mental health

autoimmune diseases

endocrine disorders

gastrointestinal disorders

cardiovascular disease

cancer A higher level of diversity in gut bacteria may be associated with improved health. While research is ongoing, it appears clear that your gut health plays a role in many areas of your health and well-being. 7 signs of an unhealthy gut Many parts of modern life can affect your gut microbiome, including: high stress levels

too little sleep

eating a Western diet high in processed and high sugar foods

taking antibiotics This in turn may affect other aspects of your health, such as: immune function

hormone levels

weight

development of diseases You may notice a few symptoms if you have reduced gut health. Here are seven of the most common signs: 1. Upset stomach Stomach disturbances can all be signs of an unhealthy gut. They include: gas

bloating

constipation

diarrhea

heartburn A balanced gut will have less difficulty processing food and eliminating waste, likely leading to fewer symptoms. 2. A high sugar diet A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and diversity in your gut. Research suggests that this may lead to increased inflammation throughout the body. Inflammation can be the precursor to several diseases, including cancer. 3. Unintentional weight changes Gaining or losing weight without changing your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by malabsorption because of small intestinal bacterial overgrowth (SIBO). On the other hand, weight gain may be caused by insulin resistance or increased inflammation. 4. Sleep disturbances or constant fatigue Research indicates that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, which may lead to chronic fatigue. While the cause remains unclear , it appears to be connected to inflammation, metabolic function, and mental health. 5. Skin irritation Skin conditions like psoriasis may be related to types of bacteria present in the gut. Lower concentrations of beneficial bacteria may impact the body’s immune system. This, in turn, may lead to conditions that affect the organs, including the skin. 6. Autoimmune conditions Many studies have found connections between the gut and the immune system. An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders. 7. Food intolerances Food intolerances are the result of difficulty digesting certain foods. This is different than a food allergy, which is caused by an immune system reaction to certain foods. Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut. This can lead to trouble digesting the trigger foods and symptoms like: bloating

gas

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diarrhea

abdominal pain

nausea There is also some research indicating that food allergies may be related to gut health. Frequently asked questions Why does the gut microbiome vary in individuals? The gut microbiome is affected by many factors, including: diet

environment

antibiotic use

stress

sleep

genetics Each of these elements vary in different people, influencing their gut microbiomes in different ways. This variation results in individuals having unique gut microbiomes. How does the gut microbiome respond to fasting? Fasting seems to benefit the gut microbiome, though more research in humans needs to be done. According to one small 2019 study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer. Research in animals also shows benefits of fasting. A 2018 study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan. Another 2019 study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines. Does eating probiotics actually change your gut microbiome? Some studies have found no impact of probiotics on the gut microbiome. Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity. Studies are still being done in this area.

healthline.com - Improve Gut Health: Recognize the Signs of an Unhealthy Gut