Signs of imbalanced gut flora 

1. The stomach is quite sensitive

The telltale sign that the gut flora is not in the best shape is a variety of stomach problems, such as bloating, cramps, diarrhoea and constipation. The stomach can also become bloated and gassy, often in conjunction with a meal or a few hours after eating when digestion has kicked into gear. 

2. You frequently feel tired and sleep poorly

When the gut and digestive system are not functioning properly, it uses a lot of energy and can make you feel tired, often after eating. Additionally, the hormone serotonin, which affects mood and sleep among other things, is also produced in the gut. Any disruption to the gut flora can therefore affect serotonin production and can, for example, disturb our sleep. A lack of variety in gut flora species has also been shown to be linked to conditions such as chronic fatigue syndrome. 

3. Skin irritation

Poor gut health has been linked to a variety of skin conditions including acne and eczema. Research suggests that inflammation is the likely culprit in this scenario. When the gut flora gets out of balance due to things like prolonged stress or a course of antibiotics, the proportion of inflammation-promoting bad bacteria increases, which can in turn cause skin problems. 

4. Mood can suffer

When your gut is not functioning properly, it is obviously difficult not to let your mood be affected, but the reason behind this may actually be more physiological in nature than you might think. The gut and brain are interconnected and in constant communication via the vagus nerve, which extends from the brain stem down to the digestive system. Several of the hormones and neurotransmitters that regulate our mood are also produced in the gut. 

5. You get sick often

Around 70% of the body’s immune system is in the gut. Many researchers therefore believe that a disruption in the balance of the gut flora may be linked to a weakened immune system and increased susceptibility to infection. Autoimmune diseases, where the immune system is overactive and the body attacks and damages its own tissues, have also been linked to gut health. 

What can one do about imbalanced gut flora? 

If you discover that you may have an imbalance in your gut flora (check out Stig’s three gut health tests), unfortunately, there are no shortcuts. A healthy lifestyle is the key to a healthy and well-functioning body – including healthy gut flora. A healthy lifestyle should therefore include: 

• Daily exercise – at least 30 minutes, 5 times a week where your breathing and heart rate increase 
• A healthy, fibre-rich diet – strive to eat real food in a diet based on unprocessed, pure foods, with a high proportion of plant foods (vegetables, fruits, legumes, nuts, seeds) 
• Think about HOW you eat – chew thoroughly and try to eat more slowly to aid digestion. For example, try to put your fork or spoon down in between bites. 
• Drink plenty of water – among other things, water is needed to keep the intestinal mucosa in good condition and to help the body handle the fibre in the diet. 1.5-2 l of water a day is a good general guideline; if it is hot or if you sweat a lot, you will need to drink more. 
• Get out in nature more – good bacteria are all around us in the air, in the soil and on plants, for example. Spending time outdoors can also help reduce stress (see the next item). 
• Lower your stress level – try meditation, walks, yoga, reduce your intake of caffeine or spend time with friends and family. 
• Supplement the good bacteria and fibre – Good bacteria and fibre can be obtained both through your diet and by taking dietary supplements. These can help push you in the right direction towards a healthier lifestyle. 
• Sleep regularly – a lack of sleep can adversely affect gut health and can also have a number of other negative effects on your body and your mood. The amount of sleep you need varies from person to person, but between 7-8 hours is a good general guideline. 

Sources

Bowe WP, Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathog. 2011 Jan 31

Brown K, DeCoffe D, Molcan E, Gibson DL. Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients. 2012 Aug;4

Giloteaux, L., Goodrich, J.K., Walters, W.A. et al. Reduced diversity and altered composition of the gut microbiome in individuals with myalgic encephalomyelitis/chronic fatigue syndrome. Microbiome 4, 30 (2016).