5 Signs of Poor Gut Health

The gut microbiome does more than just digest food; it plays a central role in immune regulation, mood, skin health, and overall wellbeing. When your gut microbiome becomes unbalanced it often sends signals that something isn’t right. Here are five signs of poor gut health plus practical evidence-based ways to restore balance.

1. Ongoing digestive issues

Regular bloating, gas, constipation, diarrhoea or reflux are some of the most direct signs of gut dysbiosis - an imbalance in the community of microbes in your digestive tract. While occasional symptoms can be normal, persistent discomfort suggests a deeper microbial or functional issue worth addressing.

2. Getting sick often

Roughly 70% of immune cells reside in the gut-associated lymphoid tissue (GALT). When the gut barrier is compromised or microbial diversity is low it can lead to impaired immune responses, making you more susceptible to frequent colds infections or lingering illnesses.

3. Mood swings or mental fog

The gut and brain are in constant communication via the gut-brain axis. Disruption in gut microbiota can affect neurotransmitters like serotonin and GABA, potentially contributing to low mood, anxiety, brain fog or trouble concentrating.

4. Skin flare-ups

Conditions like acne, eczema, and rosacea may have links to gut health through immune and inflammatory pathways. An imbalanced gut can lead to systemic inflammation, which in turn may manifest on the skin.

5. Low energy without explanation

Even with adequate rest fatigue can result from poor nutrient absorption due to impaired gut function. The microbiome also affects metabolism and energy production pathways meaning that persistent tiredness might start in the gut.

Ways to support your gut health - backed by research

Improving gut health doesn’t require a complete lifestyle overhaul. Here are five practical evidence-supported ways to improve microbial balance and digestion whether you're starting from scratch or refining an existing routine.

1. Increase fibre variety

A diverse fibre-rich diet is one of the most effective ways to support gut health. Different fibres feed different types of beneficial microbes so variety matters.

What to do:

• Gradually increase your fibre intake to prevent discomfort

• Include plant-based foods like legumes, oats, seeds, whole grains and vegetables

• Aim to “eat the rainbow” - the more colour and diversity the better

Pro tip: Add a tablespoon of ground flaxseeds to porridge, lentils to soups or roasted chickpeas as a snack to sneak in extra fibre.

2. Stay well hydrated

Water supports digestion and helps fibre do its job. Inadequate hydration can lead to sluggish bowels and reduced microbial fermentation.

What to do:

• Begin the day with a glass of water

• Sip water between meals (rather than during) to support digestion

• Consider herbal teas or infused waters for variety

3. Incorporate prebiotics and live cultures

Prebiotics (like inulin, FOS and GOS) are fermentable fibres that feed beneficial bacteria. Live cultures can help populate the gut with helpful strains that support overall wellness.

What to do:

• Add prebiotic-rich foods like onions, garlic, bananas, leeks and asparagus

• Include fermented foods like kimchi, yogurt, miso and sauerkraut and consider a quality supplement with live cultures to support your gut bacteria

• Introduce slowly to avoid digestive upset

4. Cut back on ultra-processed foods

A diet high in added sugars and artificial preservatives may reduce microbial diversity and increase inflammation. Swapping in whole foods can help restore balance.

What to do:

• Replace sugary snacks with fruit, nuts or wholegrain crackers

• Read ingredient lists - the fewer additives the better

• Cook at home where possible to control ingredients

5. Move daily gently

Physical activity supports peristalsis (gut movement), reduces constipation and can even shape microbial composition. You don’t need intense workouts, consistency matters more.

What to do:

• Aim for 30 minutes of light activity most days (e.g., walking yoga cycling)

• Take short movement breaks (like walks or mobility exercises) during sedentary workdays

• Try walking after meals to support digestion

Gut health is multidimensional, influencing everything from energy and digestion to immunity and mood. If you’re noticing ongoing digestive discomfort, skin issues, mental fog or fatigue your gut might be asking for support. The good news? Small sustainable changes in diet, hydration and movement can create significant improvements.

Restoring balance doesn’t require extreme measures. A consistent whole-foods approach, paired with regular activity and awareness, can help your gut (and your body) thrive.

Trusted Sources

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7. Vanhaecke T, Bretin O, Poirel M, Tap J. Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations. J Nutr. 2022 Jan 11;152(1):171–182. doi: 10.1093/jn/nxab312.

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*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.