Gut health impacts almost every aspect of your well-being, yet signs of an unhealthy gut are often easy to overlook. Increasing research shows that our gut microbiome impacts nearly every organ in our body, affecting everything from energy and immunity to mental clarity.
In the UK, nearly half of the population experiences digestive discomfort, with common symptoms like bloating, abdominal pain, and irregular bowel movements affecting everyday life.
Given just how prevalent poor gut health is and the increasing rise in colon cancer in younger people, it's essential to arm yourself with the facts so you can recognise the warning signals your gut might be sending.
We'll cover the 10 signs of an unhealthy gut, share tips for improving gut health, and show how simple changes can help get your gut—and you—feeling your best!
Why is gut health important?
Commonly referred to as our second brain, the gut is the foundation for our entire well-being and is host to an ecosystem of trillions of bacteria that live in the intestine, known as the microbiome.
When it's healthy and functioning optimally, your gut will help break down food, absorb nutrients, and protect against harmful pathogens, maintaining a delicate balance that supports overall health.
With about 80% of your immune cells located in the gut, it helps defend against infections, keeps inflammation in check, and lowers the risk of chronic illnesses like heart disease and diabetes.
But when your microbiome is out of balance, it can lead to inflammation that can mistakenly set off immune responses against your own cells, potentially causing autoimmune conditions like Hashimoto's Disease.
The gut also plays a key role in hormone production and 95% of the body's serotonin, a hormone crucial for mood regulation. Thanks to the gut-brain axis—a network of nerves that connect your brain and gut—an imbalance in the gut microbiome can disrupt this communication.
As a result, poor gut health can wreak havoc on mental health and has been linked to several mental health disorders, including anxiety and depression. That's why keeping your gut healthy and happy is so important—for digestion and overall wellness.
10 Signs of an Unhealthy Gut
1. Bloating
Bloating is a common sign of an unhealthy gut that occurs when excess gas builds up in the digestive tract. It's so common that it accounts for 53% of the most frequently experienced digestive symptoms in the UK.
2. Fatigue
Feeling drained constantly? Alongside digestion, your gut's primary role is to absorb nutrients from the foods you eat. When it's not functioning correctly, it can interfere with nutrient absorption and leave you deficient in essential and energy-boosting vitamins and minerals like vitamin D, magnesium and B vitamins.
3. Irregular bowel movements
Irregular bowel movements are a very clear signal that your gut may be struggling to maintain a healthy balance of bacteria.
4. Food intolerances
Developing intolerances to certain foods may be linked to an imbalanced gut microbiome...
5. Abdominal pain
Frequent abdominal pain can be another strong indicator of an unhappy gut, especially if it coincides with meals or specific foods. Abdominal discomfort, including squeezing and sharp pains, is often due to inflammation or an imbalance in gut bacteria, which irritates the digestive tract.
6. Skin issues
Did you know that skin conditions like acne, eczema, dandruff, and psoriasis are thought to all be connected to gut health? An imbalance in the gut can cause an inflammatory response, which often shows up as skin irritation.
If you notice breakouts or skin flare-ups that are more frequent than usual, try improving your gut health by increasing your fibre intake alongside probiotics and eating a balanced diet to help calm skin issues.
7. Sleep and mood issues
The gut produces more than 90% of the body's serotonin, which affects mood and sleep quality. That means if you're experiencing insomnia, anxiety or low moods, it could be due to your gut.
The gut-brain axis has a big impact on mental health. Boosting your gut health can actually lead to better sleep and an overall lift in mental well-being.
8. Frequent infections or illness
If you frequently catch colds or other infections, your immune system could be taking cues from your gut.
A strong immune system relies on a healthy gut microbiome, with research showing that up to 80% of immune cells are found in the gut. As a result, an imbalance in gut bacteria can leave you more vulnerable to illness.
Strengthen your natural defences by incorporating a gut-friendly diet full of healthy fruits, vegetables, nuts, whole grains, and probiotics.
9. Unexplained weight changes
When gut bacteria are out of balance, nutrient absorption and blood sugar regulation can be affected, leading to unexplained weight fluctuations. If your weight changes without any reason, gut-nourishing foods, like yoghurt, kimchi, kefir, and bananas, could help stabilise digestion and metabolism.
10. Food cravings
Constantly craving sugary or processed foods? Craving sweet treats occasionally is normal, but if your cravings start taking over your day-to-day, it could be a sign that something else is going on.
Studies show that gut bacteria, which love to feast on sugar and processed foods, can actually fuel our food cravings, leading to a cycle of more junk food, resulting in more bad gut bacteria.
Shifting your diet to include more fibre, fermented foods, and less sugar can support good bacteria, help curb cravings, and keep your gut in a healthier balance.
How do you fix an unhealthy gut?
Improving your gut health can be simple with a few targeted changes:
- Eat a diverse diet: Aim for 30 different plant-based foods per week for a good amount of unique nutrients that encourage a balanced gut microbiome.
- Increase your fibre: Fibre from fruits, vegetables, and whole grains nourishes good bacteria, supporting gut health and digestion.
- Avoid processed foods: Processed and sugary foods can disrupt gut bacteria and increase inflammation, so focus on whole, natural foods instead.
- Add probiotics: One of the easiest ways to jumpstart your gut health is consistently taking probiotic and prebiotic supplements and foods with live cultures. While not a quick fix, when taken over the long term, probiotics should help regulate the composition of beneficial intestinal flora and reduce abdominal discomfort, such as bloating.
- Incorporate fermented foods: Foods like yoghurt, kimchi, and sauerkraut are rich in natural probiotics, helping to replenish good bacteria.
- Stay hydrated: Drinking plenty of water promotes regular bowel movement, preventing constipation by keeping stools soft so that they're easier to pass through your digestive system.
- Manage stress: High stress can impact gut health, so consider practices like meditation, yoga, or even regular outdoor walks.
- Exercise regularly: Studies suggest moderate exercise promotes a more diverse gut microbiome, improving overall gut health.
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Signs that your gut is healing
When your gut is on the mend, you'll notice positive changes ranging from obvious improvements to your digestion and beyond. Common signs that your gut is starting to heal include reduced bloating, more regular bowel movements, and less abdominal pain—indications that your microbiome is balancing out.
Improved energy levels, clearer skin, and fewer cravings for sugary foods are also all signs of a healthier gut.
Frive customers often report positive shifts in gut health after adopting our gut-friendly meal plans. Emma shared:
“I'm on the vegan plan purely for gut health and can highly recommend it.”
Similarly, Steven noticed improvements thanks to Frive's focus on wholesome ingredients, saying:
“I have noticed improvements to my gut health due to their efforts to incorporate fruit, vegetables, nuts, and seeds into the meals.”
Our balanced, chef-prepared meals make it easy to support and sustain a healthier gut daily without any of the hassle.
Take the next step toward a happier, healthier gut
Your gut impacts everything from digestion and immunity to mood and energy levels. If you've noticed signs of imbalance—like bloating, fatigue, or food cravings—small changes can lead to life-changing improvements.
Supporting gut health with fibre-rich foods, probiotics, and mindful habits can go a long way in promoting a balanced microbiome—which often shows up as clearer skin, more energy, and fewer cravings.
Frive's perfectly balanced meals are expertly guided by nutritionists for a convenient way to incorporate gut-friendly ingredients daily. With ultra-processed free, chef-prepared, balanced meals, you can banish bloating, experience smoother digestion, and boost your overall gut health.
Order NowFAQs
What are the first signs of an unhealthy gut?
There are multiple factors that can influence gut health, and sometimes, knowing the signs of a healthy gut is just as important as knowing the symptoms of an unhealthy one. Regular and pain-free bowel movements, consistent energy levels, fewer food cravings, and mental clarity can all indicate that your digestive tract may be performing at its best.
How do you fix an unhealthy gut?
Improving your gut health can be simple with a few targeted changes:
- Eat a diverse diet: Aim for 30 different plant-based foods per week...
- Increase your fibre: Fibre from fruits, vegetables, and whole grains nourishes good bacteria...
- Add probiotics: Consistently taking probiotic supplements and foods with live cultures can help...
