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The Signs of Poor Gut Health and How to Improve It

Writer's picture: Stacey MurtaghStacey Murtagh

If you’ve been following me for a while you will know how passionate I am about gut health. Your gut does more than just digest food—it’s a powerhouse that influences your entire immune system, mood, and overall wellbeing. But how do you know when your gut is out of balance? Here are the symptoms to watch for and some practical steps to help improve your gut health.


Common Symptoms of Poor Gut Health

  1. Digestive Issues: Persistent bloating, gas, diarrhoea, constipation, or heartburn can indicate an imbalance in your gut microbiome—the trillions of bacteria living in your digestive tract which are beneficial to good gut health.

  2. Fatigue and Poor Sleep: A struggling gut can disrupt your sleep cycle and energy levels, as it produces neurotransmitters like serotonin that help regulate mood and sleep.

  3. Food Intolerances: Difficulty digesting certain foods, along with discomfort or inflammation, can be a sign of an unhealthy gut.

  4. Frequent Illness: Since 70% of your immune system resides in the gut, frequent colds or infections might signal an imbalance. If you take antibiotics be aware that they strip the microbiome and therefore, need to build up the good bacteria, which can take 6 months to a year depending on the individual.

  5. Skin Issues: Skin conditions like acne, eczema, or rosacea are often linked to inflammation originating in the gut.


How to Improve Your Gut Health

  1. Eat Fibre-Rich Foods: Try to eat a whole foods diet filled with fruits, vegetables, whole grains, and legumes to help feed good gut bacteria and promote regular digestion.

  2. Add Probiotics: Incorporate fermented foods like yoghurt, kefir, kimchi, or sauerkraut to introduce beneficial bacteria. I also recommend Symprove which is a live bacteria supplement - the only one that has worked for me. But remember every one is different.

  3. Consider Prebiotic’s: Prebiotic’s (found in foods like garlic, onions, and bananas) feed the beneficial bacteria in your gut, ultimately acting like fertiliser.

  4. Limit Processed Foods and Sugar: High sugar intake can feed harmful bacteria and yeast, disrupting your gut balance. Try to limit the use of UPF and sugar as much as you can.

  5. Stay Hydrated: Proper hydration helps maintain the mucosal lining of the gut and aids digestion. It also hydrates and replenishes the entire body helping your organs function optimally.

  6. Manage Stress: Chronic stress negatively affects gut health. Practice mindfulness, yoga, or other stress-reducing techniques.

  7. Exercise Regularly: Moderate physical activity (low impact) supports a healthy microbiome by promoting blood flow and reducing inflammation. This is also important as it helps stimulate the parasympathetic nervous system (rest & digest).

  8. Keep a Food Diary: this helps track your symptoms as well to understand what foods affect your tummy.


When to Seek Professional Help

If you’ve made lifestyle changes and still experience persistent symptoms, consider consulting your GP. They can help identify underlying issues, such as food sensitivities, infections, or other conditions requiring targeted treatment. Listen to your body and know when to seek help.


A healthy gut is key to a healthy life. By tuning in to your body and making small, consistent changes, you can nurture your gut and, in turn, your overall wellbeing.

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