You may have heard the gut referred to as your second brain. The microorganisms in the gut (including viruses and bacteria) play crucial roles in many of our body's systems, including our mental health, skin health, immune system, and more. Gut problems can be tough to pinpoint, since symptoms can mirror other conditions.
If your doctor has diagnosed you with gut dysbiosis, you may be unsure of what steps to take to improve your gut health. Thankfully, there are many steps you can take to help you get your digestive microbiome back on track. Here, we'll explore the definition of gut dysbiosis, signs and symptoms of the condition, how gut dysbiosis can affect your health, and what you can do to help get your gut health back on track.
What is gut dysbiosis?
Gut dysbiosis is a digestive condition that results from an imbalance of the gut's microbiome. The gut normally contains a balance of "good" and "bad" microbes, and it's essential that each stays in balance with the other. When the balance is disrupted, gut dysbiosis can occur.
Signs and symptoms of gut dysbiosis
Symptoms of gut dysbiosis can vary widely from one person to another. Digestive issues associated with gut dysbiosis can include bloating, gas, diarrhea, constipation, heartburn, and acid reflux.
As we mentioned, problems in the gut can affect many systems in the body. Many people who experience gut dysbiosis have mental health symptoms, such as anxiety, depression, and brain fog, as well as skin conditions like acne, eczema, and rosacea.
You may have symptoms that can be difficult to explain, such as unintended weight gain or weight loss, food intolerances that you didn't have previously, joint pain, chronic fatigue, autoimmune conditions, and a lowered ability to fight off infections.
It can take time for your doctor to diagnose you with gut dysbiosis, especially since symptoms tend to come and go over time. If you're experiencing digestive issues, your doctor may ask that you track your symptoms over a period of time to help them determine whether you may have gut dysbiosis. Your doctor may perform several tests to determine whether you have gut dysbiosis, including a breath test that can measure the amount of bacteria in your gut, organic acid tests that measure the amount of bacteria in your urine, and other tests that can provide your doctor with a comprehensive picture of your digestive health.
Moving forward: How do you flush bad bacteria from your gut?
If you've been diagnosed with gut dysbiosis, or you think you may be experiencing the condition, you may want to try some at-home remedies. Starting a healing gut dysbiosis diet can take some time, but it can be well worth it when you see how many aspects of your life are positively affected by a healthy gut.
Try these tips to begin a healing gut dysbiosis diet:
- Probiotics: These live bacteria can help to restore your gut's natural balance. Probiotics can be found in yogurt, kefir, kimchi, miso, and other fermented foods.
- Prebiotics: These fiber-rich foods help to feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, bananas, and asparagus.
- Digestive enzymes: Often available in tablet form, digestive enzymes can help your body break down food, which can reduce symptoms of gut dysbiosis like bloating. Including these supplements as a part of your nutrition routine can help increase the amount of nutrients your body is able to absorb from the food you eat.
- Dietary changes: Limiting alcohol, processed foods, and artificial sweeteners can help to restore your gut's natural balance. Including high-fiber foods (like whole grains and vegetables), polyphenol-rich foods (like green tea and berries), and foods rich in omega-3 fatty acids (like salmon and walnuts) in your diet can help get your bacterial balance back on track.
An important note: it's important to talk with your doctor before adding supplements to your routine. Especially if you’re managing a health condition or taking prescription medications.
Stress and Your Gut
Chronic stress can make it harder for your gut to stay healthy. Practicing mindfulness, yoga, meditation, and getting regular exercise can help. If you're under a high level of stress, you may find that working with a therapist can provide you with individualized stress management techniques that can help to reduce your symptoms.
Tracking your nutrition
In order to understand how your nutrition affects your digestive system, it can be helpful to track your food using an app. MyFitnessPal, LoseIt!, and Lifesum can all help you learn more about how the foods you eat affect your health.
At Evidation, we use any data that you choose to share with us to help you understand more about your health. Since health conditions don't exist in a vacuum, our technology aggregates multiple health factors to help you understand how your health-related decisions increase or decrease your gut dysbiosis symptoms.
A few tips to help you get started with tracking your nutrition:
- For the first few days, simply get used to tracking everything you eat. Try your best to stay away from judgment. The initial phase of tracking your nutrition is simply about collecting information and recognizing patterns—not talking down to yourself.
- If you find it difficult to remember to log the foods you eat, you may find that setting an alarm on your phone a few times a day can help.
- Focus on progress, not perfection. If you forget to log a meal or a snack, you don't have to scrap your tracking for the day. Simply get back into it right away—don't wait for the next morning (or next week) for a fresh start.
At Evidation, we're here to help you feel your best
No matter where you're at on your health journey, the Evidation team is here to help you make the changes necessary to feel your best. When you choose to share your health data through our app, we'll analyze your information to provide you with personalized, content-based insights that help you gain insights into how your food choices, stress levels, hydration, and other factors affect your health.
Getting started with the free Evidation app is easy. Click here to learn more about what we do and download the Evidation app today.
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