Signs You’re Dealing With Poor Gut Health

In recent years, gut health has become a hot topic in the wellness space. And considering how the state of your gut microbiome (i.e. the community of microorganisms living in your gut) connects to almost every part of the body—digestion is a key player for everything from mental health to immune function—it makes sense that folks are looking for everyday ways to optimize their gut health.

However, for that same reason, poor gut health can cause a wide range of symptoms, some of which don’t even involve the gut. It can be tricky to tell whether your gut health is thriving or floundering, or whether the seemingly random health complaints you’re having are actually related to the state of your gut. To make things even more confusing, these other mental and physical signs may not crop up at the same time as some of the more obvious digestive symptoms, making it difficult to link the two.

So, what are some mental and bodily clues that your gut health needs some TLC? Read on for some surprising signs and symptoms of sub-par gut health, according to the experts.

1. You’re more irritable than usual.

Many of us know what it’s like to experience a churning stomach due to stress and anxiety. But according to Aditya Sreenivasan, M.D., gastroenterologist at New York’s Lenox Hill Hospital, it can work in the opposite direction too. Specifically, the gut can send signals to the brain when it’s in distress, he says. It does this using neurons, or nerve cells, that are in charge of sending signals throughout the body. In fact, there are more neurons in your GI tract than your brain (who knew?), so gut issues can certainly cause mood issues such as irritability and anxiety, Sreenivasan says.

2. You’re inexplicably exhausted.

If you can’t stop yawning or find you’re too fatigued to function normally day to day—even after getting the recommended amount of sleep night after night—an off-balance gut might be to blame. According to Sreenivasan, this can be partly related to the aforementioned mood issues, which can seriously mess with your shut-eye. What’s more, if your gut isn’t properly absorbing enough of the right nutrients, it can lead to malabsorption and negatively affect your energy levels, he says. You may also be experiencing some fatigue-related brain fog, mental heaviness, memory mishaps and the like, which also often link back to gut imbalances. That said, it’s important to note that many unhealthy lifestyle habits can disrupt good sleep—so it’s worth fine-tuning your sleep hygiene (or checking in with your doctor) before chalking it up to the gut at first glance.

3. Your head hurts.

When gut issues interrupt your body’s ability to properly absorb nutrients, it can lead to pesky headaches, according to Sreenivasan. This may be related to the gut-brain connection and inflammation, according to The Journal of Headache and Pain. “Migraines are a little more complicated, but there’s an association between migraines and abdominal pain,” Sreenivasan explains further. The connection, called abdominal migraines, happens when you have migraines and abdominal pain at the same time (or sometimes, periodic abdominal pain in the absence of headaches). Additionally, hormonal imbalances that can trigger headaches and migraines may cause gut issues as well, he adds.

4. You’re constipated or bloated.

From microbial imbalances to general digestive dysfunction, poor gut health can cause constipation and bloating, says Johanna Salazar, M.S., RDN, registered dietitian nutritionist and founder of Healing Nutrition. But how do you know whether this type of digestive woe is due to more chronic dysfunction within your gut, or simply a one-time blip due to something you ate? 

“If you’re feeling bloated or constipated, take a look at what you ate and drank for the past 48 hours,” Salazar recommends. The too-full feeling could certainly be caused by something you ate or not drinking enough water. However, if the constipation and bloating continue for more than seven days, Salazar recommends reaching out to your doctor to get some answers.

5. You have bad breath.

Another surprising sign of poor gut health is bad breath. Here’s why it happens: If you’re not passing stool properly—like in the case of chronic or frequent constipation—it can cause a buildup of toxins in the body. This can result in bad breath, a top gut health clue that shouldn’t be ignored, Salazar says. With that in mind, if your breath smells off even with regular toothbrushing and oral care, it might be time to put down the mints and focus on your gut instead.

6. You’re irregular (for you).

“Regular” bowel movements are different for everyone, however, overall, “regular” can include anything from three bowel movements per day to one bowel movement every three days, according to Sreenivasan. Thus, if your frequency changes and causes symptoms or interfere with your daily life, consider it a more pressing sign that your gut health needs some help. For example, “a change in bowel habits, [like] suddenly going from daily bowel movements to three times per day or once every three days, is worth noting,” says Sreenivasan.

7. You have new food sensitivities.

Gut issues can also trigger food sensitivities, Salazar says. One common example is a “leaky gut,” which refers to the permeability of the cells lining your intestine. BTW: The gut lining is supposed to be semi-permeable, as this allows nutrients and water from the food you eat to enter the bloodstream, according to Harvard Health Publishing. Sometimes, however, the gaps between cells become too large or loose, resulting in increased permeability. When this happens, large food particles and/or bacteria may enter the bloodstream, resulting in inflammation, Salazar explains. This may contribute to food sensitivities, which can manifest as G.I. symptoms like bloating, gas, diarrhea, constipation and nausea, as well as non-G.I. signs such as headaches, brain fog and skin rashes, Salazar adds.

8. Your skin is acting up.

There are many possible triggers for skin inflammation symptoms, including allergies and stress—but an off-kilter gut might be at a play too. This is due to the link between the immune system and gut microbiome, which is essential for maintaining healthy skin, according to the journal Microorganisms. Essentially, if the gut microbiome is imbalanced, it can alter the body’s immune response, resulting in skin issues such as acne and dandruff. In a more general sense, “eating a lot of processed and salty foods can lead to puffiness and inflammation throughout your body, including the skin,” Sreenivasan says.

How to start improving your gut health

Before trying to diagnose yourself and blame non-gut-related symptoms on your gut health, consider other symptoms you may be experiencing too, Salazar says. For example, look for clues like frequent gas or the shape of your stool. “A good stool should be ‘S’ shaped and easy to pass,” says Salazar. If these symptoms are present and you think your G.I. tract needs a hand, try adding more gut-friendly habits to your daily routine.

• Eat more fiber from plants. A great place to start is what you’re eating and drinking. One important strategy for keeping your gut healthy is consuming plenty of fiber, which is a vital nutrient for regular and comfortable digestion and present in most plant-based foods. Examples of high-fiber foods include vegetables, fruits, legumes and whole grains.
• Eat less processed, high-sugar and greasy/fried food. While you’re at it, start to limit ultra-processed foods that are typically low in fiber (in fact, the healthy fiber is often stripped from the ingredients used during processing). Excessively greasy and fatty foods can also lead to inflammation and upset stomach, so it may be worth cutting back on these foods for the sake of your gut. Finally, starting to consume fewer added sugars, since sugar actually helps feed the “bad” strains of gut bacteria, causing it to thrive and outnumber the healthy and helpful gut bacteria we do need.
• Adopt some general healthy lifestyle habits. Other natural ways to support gut health include drinking plenty of fluids, staying active and getting at least seven hours of sleep per night. Practicing stress relief is also crucial, as the gut and mind are constantly communicating via the gut-brain axis mentioned earlier. Physical activity can lend a hand in this area, and don’t forget about meditation, yoga and spending time in nature to relax the body and mind, Salazar says.

If your digestive woes persist in the midst of gut-healthy habits, chat with your primary care doctor. Depending on your symptoms, they might refer you to a gastroenterologist, who can order stool or blood tests to determine what’s going on. Your doctor might also have you consult a registered dietitian for personalized nutrition guidance, if needed.