As some of you may know I have been previously diagnosed with SIBO (small intestinal bacteria overgrowth) and IBS (visceral hypersensitivity) which has given me the worst pain and discomfort not only affecting my gut, but also my mind and nervous system. Through my own healing and my education as a coach, knowing that our gut health is crucial to the optimum function of the body and mind, I thought it would be helpful to give you a clearer understanding of what poor gut health looks like.
Here are common signs of poor gut health and simple, affordable changes to help improve it, including the importance of sleep and exercise.
Symptoms of Poor Gut Health
Digestive Issues: Bloating, gas, constipation, or diarrhoea are clear indicators that your gut is out of balance.
Fatigue or Low Energy: If you’re constantly feeling tired, poor gut health could be affecting how your body absorbs nutrients.
Frequent Illnesses: A large portion of your immune system resides in your gut. If your gut health is poor, you may find yourself catching colds and infections more often.
Skin Problems: Issues like acne, eczema, and rashes can be linked to inflammation in the gut.
Mood Swings or Anxiety: The gut is also known as the "second brain." When gut bacteria are imbalanced, it can influence your mood and lead to anxiety or depression.
Easy Ways to Improve Gut Health
Diet - Add More Fibre: Include whole grains, fruits, vegetables, and legumes in your diet. They are known to have more fibre which helps feed healthy gut bacteria. Try incorporating more plant-based foods into your meals and reduce your red meat in take - plant based meals are a simple and cost-effective way to support your gut.
Incorporate Probiotic-Rich Foods: Fermented foods like greek yogurt, sauerkraut, and kimchi are packed with probiotics that promote good gut health. These foods are usually affordable and easy to include in your diet. If taking a supplement is an option the only one I recommend is Symprove and to get 50% off your first 3 months of subscription use my code STACEY50 www.symprove.com
Stay Hydrated: Drinking enough water supports healthy digestion, nutrient absorption, and a balanced gut microbiome. Try starting your morning with a big glass of water to help awaken the organs and hydrate the body before starting your day. Continue throughout the day until your urine runs clear as a guide to hydration.
Limit Processed Foods and Sugar: High-sugar and processed foods feed harmful gut bacteria. Try to swap sugary snacks for fresh fruits and stick to whole foods as much as possible.
Prioritise Sleep: Poor sleep can negatively impact your gut health, leading to imbalances in bacteria and inflammation. Aim for 7-8 hours of quality sleep each night to support both gut and overall health. Need more help on improving your sleep routine click my resources link for my FREE sleep guide.
Exercise Regularly: Physical activity promotes healthy digestion and can increase the diversity of your gut microbiome (bacteria). Regular movement, whether it’s walking, yoga, or more intense exercise, can greatly benefit your gut health. Being in nature also increases the good bacteria, so walking outdoors in green areas is hugely beneficial.
Manage Stress: Chronic stress disrupts gut function and increases inflammation in the body, which may lead to more serious health issues. Simple stress-reducing activities like deep breathing, meditation, or yoga can help regulate your gut and overall well-being. Understand your stressors and equip yourself with the right tools to help reduce the impact of stress.
Overall, improving your gut health doesn’t require major lifestyle changes or expensive solutions. Small, consistent habits—such as eating more fibre, adding probiotics, staying hydrated, getting enough sleep, exercising, and managing stress—can make a huge difference in supporting a healthy gut and enhancing your overall health. Your mind and physical body will thank you for it.
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