MUCH of our health is influenced by a huge blob of bugs that sit inside us – the gut microbiome.
It’s largely influenced by how we choose to live – our diet, physical activity levels – as well as our environment.
But we can also nurture the gut and reap the health benefits that come with it.
A survey of 800 people with by nutrition and supplement brand DR.VEGAN found that 75 per cent of people with gut health issues suffer from a lack of energy, while half report feeling more stressed and suffer with poor sleep.
Shona Wilkinson, lead nutritionist at the brand, tells Sun Health: “Most people forget that the gut does much more than simply digest your food – it regulates our sleep, keeps our skin clear, helps us fight off illness, and keeps us energised throughout the day.
“In fact, the gut is also linked to our brains through something called the ‘gut-brain axis’, affecting our day-to-day mood.”
Below are some surprising symptoms of poor gut health – and tips to improve them all…
They say the skin is a reflection of what is going on inside the body.
Often condition relating to the skin, such as acne, eczema, rosacea and psoriasis, are bad luck and may be genetic or related to stress, for example.
But Shona says: “Research suggests that you’re 40 per cent more likely to suffer with poor skin and hair if you suffer from poor digestion, gut issues, or IBS.
“This is because the gut is a fantastic detoxifier, meaning frequent and healthy bowel movements help to sweep toxins out of the body.
“If natural detoxification doesn’t occur, toxins are reabsorbed through the gut, meaning the body has to push them out through the skin – this causes all sorts of problems, including inflammation, redness, and acne.”
The gut-brain axis also exists, and research is finding that people with conditions such as IBS may experience problems such as anxiety or depression as a result of their altered gut.
Nerves connect the brain and the gut, therefore allowing them to communicate to each other, such as via neurotransmitters.
There is also some research looking at whether gut health influences cognitive function – the ability to learn information, solve problem or focus.
A 2022 study of 40 males found that the ‘abundance of gut bacteria’ – which essentially means a flourishing healthy gut – increased participants’ scores on tests.
Shona says: “The main chemicals needed for concentration are acetylcholine, dopamine, and noradrenaline, which are all produced in the gut before being transported to the brain.
“They’re made by healthy bacteria living in our gut known as probiotics – the more probiotics we have present in our gut, the healthier it becomes.
“Disruptions to probiotic levels will decrease the number of these chemicals being created in the gut, thus limiting our ability to concentrate.”
Gas and bloating are normal now and again and usually come down to the foods and drinks you’re consuming.
But an unhealthy gut may be exacerbating the issue.
Shona says: “Low stomach acid can leave your gut unable to break down certain foods, causing them to ferment in your stomach, leading to gas and bloating.
“Too much candida yeast in the gut can also cause gas and bloating and often occurs within those on a high-sugar diet.
“Candida triggers gas, pain and bloating, so the best way to avoid this is to avoid refined carbohydrates such as pizzas, bagels, ice cream, and alcohol.”
She adds gas and bloating occur for a variety of reasons – indeed, it could be conditions that need attention such as IBS, coeliac disease or food intolerance.
And persistent bloating for three weeks or more should be seen to by a GP to rule out ovarian cancer.
Always constipated?
Shona says it’s an “obvious sign of an unhealthy digestive system and is often caused by a lack of probiotics in the gut”.
She adds: “It’s also a common cause of bloating and stomach discomfort, mainly due to infrequent bowel movements allowing bacteria in the stomach to ferment the food particles in the gut.
“Constipation is often the result of a low-fibre diet.”
In the stomach, fibre hold on to water, which is what makes stools soft.
“It also acts as a food for the healthy bacteria in your stomach, allowing them to thrive,” says Shona.
“If you’re feeling blocked up, try adding some fibre into your diet in the form of foods such as broccoli, lentils, avocados or raspberries.
“Alternatively, a fibre supplement, like the DR.VEGAN Fibre Complex containing both soluble and insoluble fibre is a good option if you are still struggling to consume enough.”
Insomnia – defined as any issue with sleep, even in the short term – has a multitude of causes, but had you ever considered your gut health as one?
Shona says: “Insomnia is a common problem and affects everything from day-to-day mood to overall quality of life.
“More than one in three people suffer from poor sleep, and in the survey research, 49 per cent of those who suffer from poor gut health experience it.
“Good sleep requires a hormone called melatonin, which initiates the onset of sleep and is converted from another hormone called serotonin.
“Serotonin is produced in the gut and is made with the help of probiotics, so low levels of probiotics often means low levels of serotonin (which can also affect your mood throughout the day), which in turn means you’re more likely to struggle when it comes to getting a good night’s rest.”
Melatonin can also be boosted by signalling to the brain that it is time to sleep by avoiding bright lighting in the evening, large meals or physical activity.
If you suffer coughs and colds what seemingly all the time, boosting your immune system may be a good place to start.
This can be done by looking after the gut, Shona says.
Shona claims “around 70 per cent of your immune health is driven by your gut”, adding: “So it’s very important to take good care of it.
“A healthy gut means a strong immune system and faster immune response, which means you won’t be hit with those nasty colds as often.”
A 2022 study published in the journal Nature was able to research the influence of gut health on immunity by looking at patients who had been given a bone marrow transplant.
They had had treatment for blood cancer – which killed healthy immune cells and wiped their gut health, including beneficial bacteria.
As their health recovered, the team were able to identify three specific gut bacteria that improved the production of immune cells over other bugs.
For anyone suffering with poor gut health, try consuming both prebiotic and probiotic-rich foods.
Shona says other than probiotic supplements, you can eat foods such as:
She adds: “People are only now waking up to the importance of gut health, given that it has an effect on so many different aspects of your life.
“Start taking care of yours today and expect to see an improvement in your skin, sleep, focus, immunity, and overall mood!”
Several factors can negatively influence gut health, either by altering its function or wiping out the beneficial bacteria (allowing bad bacteria to thrive). Here are some common ones:
A poor diet
High sugar and high-fat diets can lead to an imbalance in gut bacteria. This typically means processed foods, like cakes, biscuits, fried foods and more. Artificial sweeteners may also disrupt gut flora, and alcohol – particularly cocktails and mixers with high sugar – aren’t beneficial either.
Lack of fibre
Dietary fiber is essential for healthy gut bacteria and therefore, a diet low in fiber can negatively impact gut health. Fibre is in foods such as wholmeal bread, oats, jacket potato, fruits and vegetables.
Antibiotics
We all need to take antibiotics now and again, sometimes they are necessary. But antibiotics can kill beneficial gut bacteria along with harmful ones, leading to imbalances in the gut. Other medications like NSAIDs and proton pump inhibitors can also affect gut health. Make sure to implement gut health habits – or take a probiotic – during antibiotic use.
Stress
Stress affects us all but some are better than dealing with it than others. Stress can alter the gut microbiome and increase gut permeability, leading to a “leaky gut”. Symptoms include diarrhoea, pain and gas.
