Many of the signs of poor gut health are never even felt in the gut, but are instead symptoms like acne, eczema, fatigue, weight gain, or PMS. That’s because our gut does more than just digest food—it’s the foundation for optimal health. It plays a crucial role in immune function, metabolism, hormone balance, mental health, and nutrient absorption. When your gut isn’t functioning properly, it sends signals that something is off. But many people don’t recognize those symptoms as signs of poor gut health.
If you’ve been struggling with digestive discomfort, unexplained fatigue, autoimmunity, hormone imbalance, or skin issues, your gut might be asking for help. In this post, we’ll cover key signs that your gut needs attention and what you can do to support a healthier, more balanced digestive system.
Why Gut Health Matters
The gut is home to trillions of bacteria, collectively known as the gut microbiome. These bacteria help break down food, regulate the immune system, and even produce neurotransmitters that influence mood. When the gut microbiome is out of balance—due to factors like stress, poor diet, medications, pathogens, or lack of sleep—it can lead to a cascade of health issues.
Recognizing some of the more subtle signs of poor gut health is the first step toward restoring balance and feeling better. Here are some of the more sneaky signs that your gut might be screaming for help.
1. Persistent Digestive Issues (Bloating, Gas, Constipation & More)
This might seem obvious, but if you regularly experience bloating, gas, constipation, diarrhea, or reflux, your gut health may be off. No, it’s not “normal” to always feel bloated after eating or to only poop three times a week. The most common causes of these IBS symptoms include Small Intestinal Bacterial Overgrowth (SIBO), H. Pylori, Candida, intestinal barrier permeability (“leaky gut”), inflammation, reduced digestive capacity, gut infections and parasites.
What You Can Do:
- Do my 7-Day Gut Reset to learn all the foundational habits of good digestion.
- Slowly increase fiber intake with a wide variety of plant-based foods.
- Incorporate 3 servings of fermented foods every day from sources like sauerkraut, kimchi, kombucha, yogurt, and kefir.
- Consider a functional stool test like my Gut Clarity Kit to uncover any pathogens or imbalances in your microbiome.
2. Unexplained Fatigue and Brain Fog
If you feel tired all the time despite getting enough sleep, or if you struggle with concentration and memory, your gut may be to blame. Poor gut health can lead to nutrient malabsorption, inflammation, and imbalances in neurotransmitters that affect energy levels and mental clarity.
What You Can Do:
- Eat a nutrient-dense diet rich in whole unprocessed foods like fruits and vegetables, protein, legumes, nuts and seeds.
- Sync and support your Circadian Rhythm.
- Prioritize 7-9 hours of quality sleep and establish a nighttime routine that includes turning your phone off 30 minutes before bed.
- Drink at least 64 oz of water daily and consider adding electrolytes to one cup of water.
3. Skin Problems: Acne, Eczema, and Rashes
Your skin is a reflection of what’s going on inside your body. If you’re dealing with persistent acne, eczema, rosacea, or rashes, poor gut health and inflammation may be at the root of the problem. The gut-skin connection means that when the gut lining is compromised (as seen with leaky gut), it triggers inflammation that shows up on the skin. The presence of pathogens like H. Pylori has also been linked to many skin conditions including acne, eczema, psoriasis and more.
What You Can Do:
- Consider a functional stool test to uncover any pathogens or imbalances in your microbiome.
- Reduce inflammatory foods such as ultra-processed foods and refined sugar.
- Eat foods rich in omega-3 fatty acids, such as salmon and flaxseeds, to reduce inflammation.
- Focus on gut-healing foods like bone broth, collagen, and fermented foods.
4. Frequent Illness and Weakened Immunity
Did you know that 70% of your immune system resides in your gut? If you catch colds frequently, take longer to recover from illnesses, or experience chronic infections, your gut health may be compromised. Secretory IgA is an antibody that protects the gut from pathogens and toxins, and helps regulate the gut’s microbiota. It’s considered our body’s first line of defense from infections. Supporting healthy levels of Secretory IgA in your gut is essential for a robust immune response.
What You Can Do:
- Prioritize immune-supporting nutrients like bee propolis, zinc, vitamin C, and probiotics.
- Get plenty of high-quality sleep to support immune function.
- Manage stress through meditation, deep breathing, somatic nervous system exercises, or time spent in nature.
- Stay well hydrated with fluids and electrolytes to keep your digestive system functioning optimally.
5. Mood Swings, Anxiety, and Depression
The gut-brain connection is real—your gut and brain communicate via the vagus nerve and neurotransmitters like serotonin (90% of which is produced in the gut). If your gut is imbalanced and is no longer producing your body’s “feel good” chemicals, you might experience mood swings, anxiety, depression, or elevated cortisol levels.
What You Can Do:
- Get at least 20 minutes of natural sunlight before 10am to encourage serotonin production.
- Never drink coffee on an empty stomach – drink it with breakfast or add a scoop of collagen powder for added protein.
- Eat prebiotic-rich foods such as bananas, garlic, onions, and asparagus to nourish beneficial bacteria.
- Keep blood sugar levels balanced with at least 30 grams of protein per meal.
6. Unexplained Weight Gain
Sudden weight gain or weight loss resistance without changes in diet or exercise can be a sign of poor gut health – especially a deficiency in the keystone bacterial strain Akkermansia muciniphila. A deficiency of this key bacteria can affect metabolism, hunger hormones, and blood sugar balance.
What You Can Do:
- Support robust Akkermansia by eating lots of polyphenol rich foods like red cherries, cranberries, pomegranates, and purple cabbage.
- Eat at least 30 grams of protein and some healthy fats at every meal for satiety.
- Move your body daily in a way that feels good—walking, strength training, biking, pilates, or yoga.
- Test your Akkermansia levels with a functional stool test.
7. Food Sensitivities and Intolerances
If your list of “safe foods” is getting smaller and smaller and you’re reacting to new and random foods—you may have intestinal hyper-permeability (“leaky gut”). These can result in common symptoms of food sensitivities like bloating, headaches, fatigue, joint pain, or flushing. That’s because leaky gut allows large undigested food particles to enter the bloodstream, triggering an immune response and resulting sensitivities to random foods.
What You Can Do:
- Consider an elimination diet to identify trigger foods and remove them temporarily while you heal your gut.
- Support digestive enzyme production by eating bitter foods like arugula and dandelion greens.
- Heal the gut lining with nutrients like L-glutamine, zinc, bone broth, and aloe vera.
- Work with a functional medicine practitioner to uncover root causes and address them with a customized protocol.
How to Restore Gut Health Naturally
Step 1: Focus on the Basics of Good Digestion
- Sit down distraction-free to all meals.
- Take 3 deep breaths before eating to get your body into “rest and digest” mode for better digestion.
- Chew each bite of food at least 30 times – you want your food the consistency of applesauce before swallowing it.
Step 2: Learn how to Build a Gut Healing Plate
- Prioritize whole unprocessed foods and minimize ultra-processed foods, added sugars, and alcohol.
- Eat a wide variety of plant foods every week to support microbiome diversity.
- Prioritize fiber, healthy fats, and lean proteins.
Step 3: Manage Stress & Support Nervous System Regulation
- Engage in daily stress-reducing activities like deep diaphragmatic belly breathing or meditation.
- Aim for 7-9 hours of quality sleep every night.
- Try “legs up the wall” for 10 minutes every day, especially before bed.
Step 4: Harness the Ancient Wisdom of Nature
- Incorporate ReWilding practices into your life to help you reconnect with the healing benefits of Nature.
- Spend at least 5 minutes every day “grounding” to decrease inflammation and improve healing. Simply stand with your barefeet on the ground (grass, sand, dirt, stone, and concrete work best).
- Diffuse hinoki cypress oil in a diffuser to help lower cortisol, blood pressure, and overall stress.
Step 5: Live in Alignment with your Biological Rhythms
- Support your Circadian Rhythm for improved digestion, hormones, energy, and immunity.
- Eat seasonal fruits and vegetables to harness your body’s seasonal changes.
- Live in alignment with your monthly menstrual cycle, if applicable, to support your monthly hormone changes.
BONUS: Support Your Gut with Functional Testing & Supplements (If Needed)
- Consider a functional stool test to uncover the true root cause of your symptoms.
- Work with a functional medicine practitioner to receive a customized healing protocol including dietary recommendations, lifestyle changes, and tailored supplements.
- See your symptoms disappear within 4 months because you finally healed your gut at the root of your symptoms.
Final Thoughts
Are you experiencing any of these sneaky – or not so sneaky – poor gut health issues? If so, it’s time to take action. Healing your gut isn’t about quick fixes or DIY solutions from social media—it’s about getting the guidance, answers, and tools you need to support long-term health.
For a step-by-step approach to your unique gut healing plan, check out my Gut REPAIR Roadmap program. Fix your tummy troubles for good without wasting money on random supplements and stressful elimination diets.
Click below to learn more, or book a free Strategy Call where you can share more about your symptoms and what you’ve tried so far that hasn’t work, and I’ll share personalized recommendations to see your symptoms disappear fast.
