Signs Of An Unhealthy Gut (And How To Fix It Naturally)
When you think about your health, your gut might not be the first thing that comes to mind — but it should be.
Your gut isn’t just responsible for digesting food. It also plays a central role in your immune system, your mood, your skin, your energy levels, and even how well you sleep. When your gut is out of balance, it can throw your entire body off.
The good news? Your body is always working with you — and if you’re noticing symptoms, it’s a sign your gut is asking for support. Let’s break down the most common signs of poor gut health, and more importantly, how you can start healing it from the inside out.
🚨 7 Warning Signs of an Unhealthy Gut
1. Digestive Discomfort
The first sign is simply digestive discomfort.
Bloating, gas, constipation, diarrhea, and acid reflux are some of the most obvious signs that your gut is out of balance.
When your gut microbiome (the ecosystem of trillions of microbes in your digestive tract) is disrupted, digestion becomes inefficient. This can lead to fermentation in the gut, excess gas production, and inflammation in the digestive tract.
If you’re reaching for antacids, laxatives, or digestive enzymes on a regular basis, it’s time to take a closer look at your gut health.
2. Fatigue and Low Energy
Do you feel exhausted no matter how much sleep you get? Your gut might be the missing piece.
The second sign that something is off with your got health is fatigue and low energy. An unhealthy gut can impair nutrient absorption, leaving your body starved for the vitamins and minerals it needs to create energy.
Plus, certain strains of beneficial bacteria help regulate blood sugar and inflammation — both of which impact how energized you feel. If you’re feeling tired of all the time, your gut health may be to blame.
3. Skin Issues
Third on our list is a little sneaky: Your skin! Did you know your skin is a reflection of what’s happening internally — especially in the gut?
Conditions like acne, rosacea, eczema, and psoriasis have been strongly linked to gut imbalances and inflammation. When the gut lining becomes permeable (aka “leaky gut”), toxins and partially digested food particles can enter the bloodstream and trigger inflammatory responses — often showing up on your skin. If you’re struggling with skin issues, it might actually be your stomach.
4. Frequent Illnesses or Autoimmune Flare-Ups
Did you know that over 70% of your immune system is located in your gut lining?
When your microbiome is thriving, your immune system is more balanced and responsive. But when harmful bacteria take over, your immune defenses can go haywire — leading to frequent colds, slow recovery, or even autoimmune conditions.
You might also notice increased allergies or food sensitivities as your gut barrier weakens.
5. Unexplained Weight Fluctuations
This next sign of an unhealthy gut is your weight. If your weight is shifting and you’re not sure why, your gut may be influencing your metabolism and hunger hormones.
Some strains of bacteria extract more calories from food, while others regulate satiety hormones like leptin and ghrelin. An unhealthy gut can cause both unexplained weight gain or weight loss, depending on the imbalance.
6. Food Sensitivities and Sugar Cravings
Next up we have sugar cravings. Ever feel like you need something sweet after meals? Or notice bloating after dairy or gluten?
These are common signs of an imbalanced gut. Overgrowth of bad bacteria or yeast (like candida) can lead to intense sugar cravings, while a compromised gut lining can create sensitivities to certain foods you used to tolerate just fine.
7. Brain Fog, Anxiety, and Low Mood
The last sign of an unhealthy gut that you might not realize is connected is mental health issues.
Your gut and brain are in constant communication through the gut-brain axis. In fact, around 90% of your serotonin (your “feel-good” neurotransmitter) is produced in the gut.
An imbalanced microbiome can contribute to symptoms like brain fog, poor memory, irritability, anxiety, and even depression. If your mental health feels off, your gut could be contributing more than you think.
How to Restore Gut Health Naturally🌿
The great news? Your gut is incredibly resilient. Now that we know the signs of an unhealthy gut, we can start taking action to heal it holistically.
With a few intentional shifts, you can restore balance and start feeling like yourself again — often in a matter of weeks.
1. Focus on Whole, Gut-Friendly Foods
The first thing you can do to heal your gut is to be very intentional about what you put into your body. Food is foundational when it comes to healing your gut.
✔️ Eat more:
Fiber-rich vegetables and fruits (especially leafy greens, berries, squash, and sweet potatoes)
Fermented foods like sauerkraut, kimchi, kefir, and yogurt
Bone broth and collagen-rich foods to help repair the gut lining
❌ Avoid or reduce:
Refined sugars and processed carbs
Artificial sweeteners and additives
Inflammatory oils (canola, soybean, vegetable oil)
2. Stay Hydrated
Think you’re drinking enough water? Think again! Our bodies are made up of over 60% water. Chances are, you’re not drinking enough and your gut is struggling. Why?
Water keeps things moving through your digestive tract and helps maintain a healthy mucosal lining in the gut. Aim for at least half your body weight in ounces of water per day — more if you’re active or sweating often.
3. Manage Stress Daily
Another way you can heal an unhealthy gut is by managing stress.
Believe it or not, stress directly impacts your gut motility, microbiome diversity, and even the strength of your gut lining.
Try:
Deep diaphragmatic breathing
Meditation or mindfulness
Walking in nature
Journaling or gratitude practices
Yin yoga
Sauna and/or cold plunge
Even 5–10 minutes a day can make a difference. For patients in my stress protocol, I suggest 15 minutes in the morning and 15 minutes in the evening before bed to help bring your cortisol levels down.
4. Get Consistent Sleep
Our next tip can actually make a big difference for your gut: Get enough sleep (regularly)!
Did you know your gut has its own circadian rhythm? Itt needs sleep just as much as your brain does. Aim for 7–9 hours of uninterrupted, high-quality rest per night. If you struggle to wind down, try creating a sleep routine with no screens an hour before bed, magnesium, or a calming tea.
5. Move Your Body
Living a healthy lifestyle doesn’t have to be complicated. My next tip that can help heal your gut naturally is movement.
Exercise helps diversify your microbiome and stimulates regular bowel movements.
Let me be clear: You don’t have to hit the gym hard! Start where you are and listen to your body. Walking, stretching, strength training, or yoga all support gut health. Do what feels right for you and monitor your progress.
6. Support with Probiotics and Prebiotics
My last tip is to to support your gut with both probiotics and prebiotics.
Probiotics are beneficial bacteria that support gut balance. You can get them through supplements or fermented foods.
Prebiotics are the food that feed those good bacteria — found in garlic, onions, asparagus, bananas, and oats.
Make sure to start slowly and choose high-quality supplements when needed. A functional medicine practitioner (hi 👋) can help you choose what’s right for your body. This is my go-to probiotic for new patients.
Final Thoughts
Gut health isn’t just about digestion — it’s connected to your energy, immune system, mood, and overall well-being.
If you’re dealing with any of the signs we covered above, don’t ignore them. Your body is always communicating with you — and healing your gut could be the first step to feeling better in every area of your life.
Ready to Heal Your Gut, Naturally?
Start with one simple change from the list above. And if you’re ready for personalized support and root-cause healing — I’d love to help.
Let’s find the path that works for your body — and your life. Schedule your free 15-minute compatibility call by clicking the button below!
To your healing,
