7 Signs Your Gut Needs a Boost

Our gut does much more than digest food, it hosts trillions of bacteria that influence energy, mood, skin health, and even immunity.

When this delicate ecosystem — known as the gut microbiota — becomes unbalanced, the body starts sending signals. Recognizing them early is key to restoring harmony from within. Here are 7 signs your gut may be out of balance.

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1) Bloating and heavy digestion

If your abdomen feels swollen after meals or digestion feels slower than usual, it may be a sign of bacterial imbalance. Harmful bacteria can ferment food inefficiently, leading to gas and discomfort.

How to restore it: Include fermented foods (like kefir, kimchi, or sauerkraut) and avoid ultra-processed foods that disrupt gut flora.

2) Unexplained fatigue

When your gut isn’t absorbing nutrients properly, your body lacks the energy it needs. Gut imbalance can also affect neurotransmitters like serotonin, which plays a key role in well-being.

How to restore it: Increase your intake of fiber and natural prebiotics (banana, oats, asparagus) and prioritize deep, restorative sleep.

3) Brain fog or trouble concentrating

If your mind feels cloudy, your gut might be part of the problem. The gut-brain axis connects the microbiota to the nervous system, meaning inflammation in the gut can affect mental clarity.

How to restore it: Cut back on refined sugars and practice breathing or mindfulness techniques to reduce gut-related stress.

4) Changes in bowel habits

Constipation, diarrhea, or irregularity are direct signs of gut imbalance. A disrupted microbiome affects bowel movement and water absorption.

How to restore it: Drink more water, eat fruits rich in soluble fiber (like apples and pears), and add high-quality probiotic supplements.

5) Skin issues

Breakouts, redness, or persistent dryness may start in the gut. Inflammation in the intestines can generate toxins that show up on the skin.

How to restore it: Add antioxidant-rich foods (blueberries, green tea, turmeric) and adopt an anti-inflammatory approach to eating.

6) Mood changes or anxiety

An unbalanced gut can directly influence your emotions — over 90% of serotonin, the “feel-good” hormone, is produced in the gut.

How to restore it: Eat foods rich in tryptophan (seeds, nuts, legumes) and make time daily to relax and reconnect with yourself.

7) Frequent colds or infections

If your immune system feels weak, look to your gut health. Over 70% of the body’s immune defenses are located in the intestines.

How to restore it: Strengthen your diet with vitamin D, zinc, turmeric, and probiotics, and prioritize quality sleep.

Healing your gut isn’t a diet, it’s a way to reconnect with your body. Restore your balance from within! Book a nutrition session with Sarah Jarret and discover a personalized plan to strengthen your microbiota and feel your best. Learn more here.