Introduction
So, unsurprisingly, a balanced microbiome is undeniably important for a plethora of health-related reasons. Not only is it linked to gut-related disorders like Inflammatory Bowel Disease and Gastroesophageal Reflux Disease (GERD), but also to brain disorders like Alzheimer’s Disease, and mental health conditions like anxiety and schizophrenia, where subtle changes in our diet can throw off the delicate balance of the microbiome, and through the gut-brain axis, can contribute to the progression of certain diseases.
Now that we know just how crucial a role the gut microbiome plays in our general health, our first instinct might be to look up ways to resolve any imbalance, and to restore our gut health to the very best version it can be. However, before that, a more important question is posed: how do we actually know our gut microbiome is out of balance? While an upset stomach and changes in bowel movement are certainly tell-tale signs that your gut is not in its best condition, signs that the gut is imbalanced can manifest in more elusive and surprising ways.
Here are some ways our body lets us know our gut microbiome is out of balance and needs attention!
Migraines
Migraine is a type of severe headache that involves pain of varying degrees - sometimes it involves throbbing head pain, while in more intense conditions can be accompanied by nausea, light and sound sensitivity. The causes of migraine attacks may vary - it can be triggered by hormonal changes, environmental changes, or even a lack of sleep. But being a neurological condition, migraines can also develop through the gut-brain axis, the two-way communication system between our gut and brain, and scientists have found links between certain dietary patterns and migraines. Studies show that the gut microbiota diversity can be vastly different between those who experience chronic migraines and those without. This means the gut microbiome of those who suffer from migraines has a lower variety of microbial species, with some species populating the gut more than it should. Some foods can be migraine-triggering, such as caffeine and red wine. However, treating this requires the help of a professional dietician, as individual diet plans work best for everybody’s unique gut microbiome.
Treating migraines is a multi-faceted journey, but if you notice you’re developing frequent headaches, that just might be a sign your diet needs some changes, pronto!
Frequent mood changes
Have you ever been “hangry”? That’s a word made up to explain the anger we feel when we haven’t had the chance to eat for a few hours. That’s just one feeling that depends on food consumption. Our mood depends on a lot of things - how our day has been going, changes in weather, and big life events. Many of these things are out of our control, but the food we choose to consume can actually affect our mood quite intensely. For example, a study demonstrated that including more fats and proteins in our diet can help lower anxiety and depression, while consuming higher levels of carbohydrates does the opposite, and even contributes to stress. Neurotransmitters like serotonin and dopamine are known to be involved in mood regulation, and our gut microbiota is responsible for influencing their production. Recent research suggests that gut microbiota can greatly influence and even lead to the development of mood disorders beyond just daily mood changes, including bipolar disorder and major depressive disorder.
It is important to note that self-diagnosing is very harmful, and checking in with your local therapist and dietician will help you arrive at the best conclusions about your mental and gut health.
Acne breakouts
Clearing your gut of the harmful microbes can actually clear your skin as well! When your gut is overpopulated with inflammatory microbes, this can lead to an overproduction of sebum, clogging your pores and leading to acne breakouts. While there are various triggers for acne, such as hormonal changes, which is why it’s more frequent in teenagers, and is also affected by the skin microbiome, we now know that an unhealthy diet can also cause it, especially if the acne doesn’t respond well to topical treatments, and is accompanied by more commonly associated gut problems, like bloating and irregular bowel movements.
Sudden and unintentional weight changes
Gut health and aspects like metabolism and body weight are closely interconnected. Studies show that the gut microbiota in different weight groups differ quite significantly. If the gut microbiome is less diverse, i.e., if there are fewer unique species, this can actually affect how nutrients from food are absorbed. Some microbes are less efficient in absorbing calories, meaning fewer nutrients are obtained from the same amount of food, which can lead to weight loss, even if your eating habits haven’t changed much. Poor gut health can also lead to a condition known as “leaky gut syndrome”, where damage to the linings of the small intestine introduces gaps that allow toxic substances to enter through. One of these substances is Lipopolysaccharide (LPS), whose entry is usually prevented in a healthy gut, but gains access through the stomach linings in leaky gut syndrome. Elevated LPS levels, which are linked to obesity and type 2 diabetes, can promote chronic inflammation that contributes to insulin resistance and metabolic disruption - factors that often lead to weight gain, a common feature of leaky gut syndrome.
Sudden, unexpected changes in weight might just be related to your gut, so checking your eating habits is always worthwhile to gain answers.
Impaired gut transit time
The time it takes for the food you’ve eaten to travel through the mouth, pass through your digestive tract, and be eliminated as waste is known as the gut transit time, aka Whole Gut Transit Time (WGTT). WGTT can reveal a whole lot about your gut health, with too short or long transit times indicating potential problems. A slow WGTT can lead to bacteria breaking down proteins instead of carbohydrates, releasing harmful by-products like sulfur and ammonia, known to damage the gut lining. Food passing too quickly means nutrients might not be sufficiently absorbed, leading to nutrient deficiency and dehydration. Diet plays a crucial role in WGTT; high fiber foods can speed up transit time while low fiber, high fat diets may slow it down. Imbalances in WGTT are often linked to digestive issues. Constipation typically reflects a prolonged transit time while diarrhea indicates a rapid one. The tricky thing about WGTT is that not only does it vary significantly among individuals, but also on a day-to-day basis: some foods inherently change the transit time, and colon anatomy can also have a say in how quickly your body passes food. Still, transit time remains an interesting factor to consider for your gut health, and as research continues to explore its role, we’re likely to gain a better understanding of its impact.
Some fiber-rich foods that can promote a healthy gut environment
Conclusion
Even if you don’t display any of the aforementioned symptoms, it never hurts to do better for your gut! Consuming fiber-rich foods, staying active, drinking plenty of water and incorporating prebiotics and probiotics to allow the friendly bacteria in your gut to flourish will improve your digestive health. Remember this is a complex issue, and every individual operates differently. But do grab that bowl of fresh fruit or a handful of nuts, and your gut will be ever grateful!
-Tanvi Rai
References
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