Five signs you have dysbiosis (and how to fix it).
Dysbiosis might sound like fancy jargon reserved for nutritionists and health gurus, but it’s actually something that impacts a lot more of us than we might think. Simply put, dysbiosis happens when the balance of bacteria in your gut goes awry, leading to all sorts of symptoms—some obvious, some not so much. Let’s explore the five signs that your gut microbiome might be waving a red flag, why this concept is all the rage, and how you can start rebalancing today.
1. Digestive Distress
The most common and obvious sign of dysbiosis is an upset stomach. Think bloating, gas, diarrhea, or constipation. Your gut bacteria help break down food and absorb nutrients. When they’re out of balance, your digestion doesn’t run smoothly. If you’re always reaching for antacids or feeling like your stomach is fighting back, your microbiome might be crying for help.
2. Persistent Skin Issues
Surprise! Your gut health and skin are closely linked through what scientists call the gut-skin axis. Conditions like acne, eczema, or rosacea can sometimes flare up when your gut bacteria are off balance. Studies suggest that an imbalanced microbiome might increase inflammation throughout the body, which can show up on your face (literally).
3. Fatigue and Brain Fog
Feeling tired even after a full night’s sleep? Struggling to focus or find the right word? Your gut and brain communicate via the gut-brain axis, and dysbiosis can disrupt this connection. A lack of diverse gut bacteria can affect the production of neurotransmitters like serotonin, which influence both mood and energy levels.
4. Frequent Illness
If you’re catching every cold that comes around, your gut might need some TLC. Around 70% of your immune system resides in your gut, and an imbalance can weaken your body’s defenses. Dysbiosis can reduce the number of “good” bacteria that help fend off harmful invaders.
5. Food Cravings (Especially for Sugar)
Gut bacteria love sugar, but not all of them—just the “bad” guys. An overgrowth of harmful bacteria or yeast can lead to intense sugar cravings. It’s like they’re shouting, “Feed me!” This creates a vicious cycle of feeding the bad bacteria while starving the good ones.
Why Is Dysbiosis Such a Buzzword?
Gut health has become a trending topic, and for good reason. Recent research shows that the gut microbiome impacts nearly every aspect of our health—from digestion to mental health, immunity, and even weight. As more studies emerge, the idea of “listen to your gut” has taken on a whole new meaning. Social media has amplified this awareness, with influencers sharing their kombucha-fueled journeys and probiotic-packed smoothies.
Tips to Rebalance Your Microbiome
Diversify Your Diet: Eat a variety of fruits, vegetables, whole grains, and fermented foods like yogurt, kimchi, or sauerkraut. Diversity in your diet promotes diversity in your gut bacteria.
Cut Back on Processed Foods: Minimize sugar and artificial additives, which can fuel harmful bacteria.
Consider a Probiotic: A high-quality probiotic supplement can help reintroduce good bacteria to your gut. Choose one tailored to your specific needs. If you are unsure what to go for, a functional kinesiologist or nutritionist will be able to help.
Stress Less: Chronic stress can negatively affect your microbiome. Practice mindfulness, yoga, or simply carve out some time to relax. Shinrin yoku - the Japanese concept of “forest bathing” has been shown to reduce cortisol levels and enhance the immune system so a walk in the forest is the perfect medicine.
Sleep Well: Your gut health and sleep quality are closely linked. Aim for 7-9 hours of restorative sleep each night. If you feel like you might be suffering from sleep debt - an accumulation of lack of sleep - pop on over to the Fettlewell homepage for your free guide to eliminating sleep debt.
The Bottom Line
Dysbiosis isn’t just a wellness trend; it’s a legitimate health concern that’s worth paying attention to. If any of these signs sound familiar, it might be time to show your gut some love. Start small with dietary changes and self-care, and if symptoms persist, consult a healthcare professional. After all, a happy gut equals a happier you!