Your gut health is about so much more than avoiding an upset stomach. In fact, your gut is home to trillions of bacteria that influence everything from your mood to your hormones. Everything runs more smoothly when you balance your gut. When it’s out of balance, the symptoms can show up in a variety of ways.
Poor gut health doesn’t always show up as stomach symptoms. Sometimes it occurs in the form of fatigue, breakouts, cravings, or even trouble sleeping. If you’ve been feeling off, below are five common signs your gut may be calling for some attention.
5 Common Signs of Poor Gut Health
Bloating, Gas, or Irregular Digestion
Digestive issues are the most common, and most obvious, sign of poor gut health.
Occasional bloating or discomfort after a big meal can be normal, but if you’re regularly dealing with stomach issues, you may want to dig a little deeper.
These symptoms often point to an imbalance in your gut microbiome or irritation of your gut lining.
Triggers can include food intolerances, chronic stress, low stomach acid, or a diet high of processed foods and sugar. Over time, poor digestion can affect nutrient absorption, leaving you feeling run down and inflamed.
Supporting digestion with fiber-rich whole foods, hydration, mindful eating, and stress management can help bring balance back.
Brain Fog or Low Mood
If you’re having a hard time focusing, have no motivation, or are feeling down, your gut might be to blame.
The gut-brain axis is the communication link between the gut and brain. Your gut is also the main producer of serotonin, making about 90% of it.
Serotonin production may be disrupted with an inflamed or imbalanced gut. This can impact both your mood and mental clarity.
Chronic inflammation may result from a disrupted gut and is linked to symptoms like brain fog, anxiety, and even depression.
Prioritizing gut-friendly foods in addition to reducing processed, inflammatory foods can help support a healthier gut-brain connection.
Constant Fatigue or Poor Sleep
If you constantly wake up feeling tired, your gut health could be playing a role.
Poor gut health can cause blood sugar instability, increased inflammation, and disrupted cortisol patterns, all of which affect your energy throughout the day.
Sleep quality can also take a hit.
Research shows that gut imbalances can interfere with melatonin production, the hormone that helps you fall asleep and stay asleep, and disrupt your natural circadian rhythm.
This means even if you’re sleeping, your body may not be fully resting and repairing.
Improving gut health through consistent meal timing, stress reduction, a solid bedtime routine, plus limiting caffeine and sugar can help restore better energy and sleep patterns.
Skin Issues Like Acne or Eczema
Waking up with a fresh, painful pimple was the worst experience of my life.
Eventually, I learned that our skin is a direct reflection of what’s happening inside your body and gut imbalances are a common root cause of chronic skin concerns.
Conditions like acne, eczema, rosacea, or persistent rashes are linked to poor digestion, leaky gut (increased intestinal permeability), or food sensitivities.
When your gut is inflamed, it can release compounds that trigger immune reactions and skin flare-ups.
Addressing gut health by identifying trigger foods, increasing antioxidants, and supporting detox pathways can help skin heal from the inside out.
I cleared up my skin by focusing on supporting a healthy gut with bone broth, adequate fiber, and blood sugar balancing meals. I also prioritized stress relief techniques, hydration, and optimized my circadian rhythm for better sleep.
Sugar Cravings or Intense Hanger
If you constantly find yourself craving a sweet treat, your gut bacteria may be the cause.
Certain strains of bacteria actually thrive on sugar and can influence your brain to seek out more of it thus leading to intense, hard-to-resist cravings.
Gut imbalances can also disrupt blood sugar control, making you feel irritable, shaky, or hangry when you go too long without eating.
This rollercoaster can leave you reaching for quick carbs and sugar, which only feeds the cycle.
Next time you feel that craving, reach for something packed with protein, fiber, or healthy fats! I always love a good meat stick or veggies and hummus.
What Does Good Gut Health Look Like?
When your gut is balanced, you might notice:
- Balanced blood sugar and cortisol
- A more regular, less symptomatic menstrual cycle
- Clear, glowing skin
- Boosted serotonin and reduced anxiety
- Better sleep and sustained energy
Supporting your gut health isn’t just about digestion, it’s about creating a balance from within that supports your overall well-being.
Best Foods to Support Gut Health
- Fermented Foods– Rich in probiotics that help balance your gut microbiome such as
sauerkraut, kimchi, kefir, yogurt with live cultures, miso, and kombucha - Prebiotic Foods– Feed your healthy gut bacteria with foods like garlic, onions, leeks, asparagus, slightly green bananas, oats
- High-Fiber Vegetables– Support digestion, regular bowel movements, and balanced blood sugar with leafy greens, broccoli, brussels sprouts, carrots, and sweet potatoes
- Polyphenol-Rich Foods– Plant compounds that protect the gut lining and reduce inflammation such as berries, green tea, olive oil, and dark chocolate (70%+ cocoa)
- Omega-3 Rich Foods– Anti-inflammatory fats that support gut lining health like salmon, sardines, chia seeds, flaxseeds, and walnuts
- Bone Broth– Contains amino acids and collagen that help repair and soothe the gut lining
The Bottom Line
Your gut health is the foundation for how you feel every day. It impacts your digestion, energy, mood, skin, and hormones. If you’re noticing signs like bloating, brain fog, fatigue, breakouts, or intense cravings, it’s your body’s way of asking for support. By adding gut-friendly foods, reducing inflammatory triggers, and making small, consistent lifestyle changes, you can restore balance, improve your overall well-being, and finally start feeling good in your skin!
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Stay nourished!
Nourished Dietitians
