How a Healthy Gut Can Improve Anxiety, Skin, and Energy

While many of us primarily view our digestive system as a means to process the food we consume or as the cause of occasional stomach discomfort, maintaining a healthy gut can influence a wide range of factors, including enhanced immunity, better sleep quality, effective anxiety management, and an uplifted mood.

This is due to the fact that behind every rumble and noise, there exists a thriving ecosystem of trillions of microorganisms, such as bacteria, viruses, and fungi, all of which can significantly impact our mental and physical health.

However, when this balance is disturbed, the consequences can reverberate throughout the entire body. “People frequently underestimate the extent to which their overall health is connected to the gut,” states Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim,” and an adjunct professor of nutrition at New York University. “And even if you don’t experience clear digestive issues, your gut may still be imbalanced.”

The good news is that enhancing your gut health doesn’t necessitate costly supplements or drastic diets. Often, simple lifestyle and dietary adjustments are sufficient to restore balance when things go off course.

What is gut health?

The gastrointestinal (GI) tract and the trillions of microorganisms that live it, together referred to as the gut microbiome, are the digestive system’s proper functioning. “The balance of this microbiome is typically referred to when people talk about gut health,” says Young.

To achieve the best balance, keep in mind that “a healthy gut has an abundance of ‘good’ bacteria while an unhealthy gut has more ‘bad’ bacteria,” says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind” Calm Your Mind with Food.

Among the “good” bacteria that enhance gut health are:

• Bifidobacteria, found in fermented vegetables like sauerkraut and pickles and in fruits and whole grains like wheat and sourdough bread.
• Lactobacillus, found in yogurt and other fermented dairy products and foods.
• Faecalibacterium,-found in fruits like apples and bananas, and nuts and seeds like walnuts and chia seeds, and in legumes like beans and chickpeas.

These microorganisms are important for digestion, inflammation control, mental health, and the prevention of chronic diseases. On the other side, harmful bacteria, such as Escherichia coli, Staphylococcus, and Clostridium difficile, can harm or upset the gut microbiome individually or in combination.

However, each person’s GI system will react differently to both good and bad bacteria, and exposure to environmental toxins such as air pollution and tobacco smoking, as well as personal stressors, can also have a big impact on gut health. According to Kelly Jones, a licensed performance nutritionist and the creator of Student Athlete Nutrition, “each the individual’s microbiome is unique.” “It’s influenced by everything from diet to stress to pollutant exposure,” she says.

How do you know your gut is unhealthy?

Some indicators of an unhealthy gut are quite apparent, while others are more intricate. “An unbalanced gut can lead to various common digestive problems such as bloating, gas, constipation, diarrhea, and food sensitivities,” explains Young. Additionally, she notes that signs of poor gut health can manifest in ways we might not associate with our digestive system. These may include skin issues, challenges in losing weight, and even feelings of anxiety or depression.

Other symptoms to be aware of that suggest your gut may need some care include falling ill more frequently than normal, lower energy levels, and trouble focusing, according to Jones.

When issues persist over extended periods of time, more serious signs may arise. “A chronically unhealthy gut can lead to a ‘leaky gut,’ where the lining of the gut becomes permeable and allows harmful substances to pass into the bloodstream, causing systemic inflammation and chronic disease,” cautions Naidoo.

How can you enhance your gut health? What steps can you take to heal your gut?

Enhancing gut health starts with tackling the lifestyle and dietary habits that lead to damage or imbalances in the gut. Here are some suggestions:

Boost your fiber consumption. “Dietary fiber acts as food for beneficial bacteria and supports digestion,” states Young.

Incorporate more prebiotics and probiotics into your diet. “Prebiotics found in foods like oats, lentils and vegetables are fermented in the gut and promote the growth of beneficial bacteria,” explains Jones. Foods rich in probiotics, like yogurt with live cultures, kefir, kimchi, miso, and sauerkraut, also play a crucial role in restoring gut balance.

Reduce your intake of ultra-processed foods. Foods and beverages that are high in added sugars can negatively impact the microbiome because “they feed bad bacteria and reduce microbial diversity,” cautions Naidoo.

Control your stress levels and take care of your mental well-being. Chronic stress can interfere with the microbiome via the gut-brain connection, according to Naidoo.

Make sleep and exercise a priority. Poor sleep quality can also adversely affect the microbiome. “Quality sleep supports gut health, while exercise increases microbial diversity,” notes Young.