Your gut plays a central role in digestion, immunity, mental wellbeing, and overall health. Inside your digestive system lives a complex ecosystem of trillions of microbes, known as the gut microbiome. Your gut microbiome is made up of fungi, viruses, parasites, bacteria and yeasts. The make up of these microorganisms is unique to you and inherited around the time of birth / breastfeeding and subsequent weeks and thereafter from food and environments. As humans we live in a symbiotic relationship with these microorganisms. We cannot do without them, but it is important to keep them in balance. Gut dysbiosis or an imbalance of these microorganisms is what results in an unhealthy gut.  When this ecosystem becomes disrupted, your body often sends warning signs. Understanding the signs of an unhealthy gut can help you take early action and restore balance naturally. Why Gut Health Matters A healthy gut supports: Efficient digestion and nutrient absorption Immune system regulation Hormone balance Mental health and mood via the gut–brain axis Reduced inflammation throughout the body When gut bacteria become imbalanced (a state often called dysbiosis), these systems can suffer, resulting in a wide range of issues.  Common Signs of an Unhealthy Gut 1. Digestive Issues Persistent digestive discomfort is one of the most common indicators of poor gut health. This can include: Bloating Excess gas Constipation or diarrhea Acid reflux or heartburn Abdominal pain These symptoms may suggest an imbalance between beneficial and harmful gut bacteria. A healthy gut is considered to have a balance between “bad” bacteria and “good or neutral bacteria”. This ratio (although not exact) is approximately 80-85% beneficial bacteria, to 15-20% potentially harmful bacteria. It is important to maintain these ratios, to keep the bad bacteria “in check”.  2. Food Sensitivities or Intolerances If you’ve developed reactions to foods you once tolerated, your gut lining may be compromised. An unhealthy gut can struggle to break down food properly, leading to: Bloating after meals Nausea Fatigue or brain fog after eating 3. Low Immunity and Frequent Illness Around 70% of the immune system resides in the gut. Frequent colds, infections, or slow recovery times may be linked to poor gut health and weakened immune response. 4. Skin Problems Your gut and skin are closely connected. An imbalanced microbiome may contribute to: Acne Eczema Rosacea Psoriasis Chronic dryness or irritation Skin flare-ups can often reflect internal inflammation or digestive imbalance. Remember that your skin also has its own microbiome! 5. Fatigue and Low Energy If you’re getting enough sleep but still feel exhausted, your gut may not be absorbing nutrients efficiently. Poor gut health can affect: Iron absorption B-vitamin production Energy metabolism 6. Mood Changes, Anxiety, or Low Mood The gut produces up to 90% of the body’s serotonin, a neurotransmitter linked to mood regulation. The gut also produces up to 50% of dopamine which is also a neurotransmitter linked to mental health. Gut imbalance has been associated with: Anxiety Depression Irritability Difficulty concentrating This connection is known as the gut–brain axis. The gut–brain axis is a two-way communication system between the brain and the digestive system. Your brain and gut are constantly sending signals to each other through nerves, hormones, and the immune system. The microbes living in your gut play an important role in this process, which is why the gut is often referred to as the “second brain”. This connection can influence mood, thinking, and overall physical health. 7. Sugar Cravings An overgrowth of less beneficial bacteria or yeast can increase cravings for sugar and refined carbohydrates, creating a cycle that further disrupts gut balance. 8. Unintentional Weight Changes Gut bacteria influence how your body stores fat and regulates appetite. Imbalances may contribute to unexplained weight gain or difficulty maintaining a healthy weight. What Causes Poor Gut Health? Common contributors include: Highly processed diets (avoid eating foods that come in boxes, or packaged already). The first two isles are the supermarket is where most of your food should be bought from- fresh fruit, vegetables and meat (obviously locally sourced organic is best, if you can). Excess sugar and refined carbohydrates (these are snuck in everywhere in prepackaged foods!) Chronic stress (while difficult to avoid, try keep in mind “perceived stress” versus “real stress” and utilise healthy techniques to deescalate the stress) Antibiotic use (antibiotics disrupt the gut for 2-6 months sometimes up to 12 months) Lack of dietary fibre Low intake of fermented foods How to Support a Healthy Gut Naturally Supporting gut health doesn’t require extremes but consistency does matters most. Eat More Fermented Foods Naturally fermented foods introduce beneficial microbes that help restore balance. Examples include: Sauerkraut Kimchi Kefir Live yoghurt Fermented vegetables Feed Your Microbes with Fibre Prebiotic fibres help beneficial bacteria thrive. Focus on: Vegetables Fruits Whole grains Legumes Nuts and seeds Reduce Stress Chronic stress alters gut bacteria and digestion. Gentle movement, time outdoors, breathwork, meditation, practicing gratitude and rest all support gut health. Eat Real, Whole Foods Minimize ultra-processed foods and additives that may irritate the gut lining. If you don’t find these foods in nature- avoid eating them!  When to Seek Professional Advice If symptoms are persistent, severe, or worsening, it’s important to consult a qualified health professional for personalized guidance. Your gut is constantly communicating with the rest of your body. Digestive discomfort, low energy, skin issues, and mood changes are often early signals that your gut needs support. By nourishing your microbiome with whole foods and traditionally fermented products, you can gently restore balance and support long-term wellbeing.