Reduce inflammation and improve your health
We’ve all been hearing a lot about gut health and gut healing lately. But when most people think about digestive or gut issues, they usually think of the obvious stuff—bloating, heartburn, constipation, or diarrhea. If you’re not dealing with those, it’s easy to assume your gut is totally fine.
Not so fast.
Even if you don’t have overt symptoms, your digestive health might still need some attention. That’s because your gut is connected to way more than just your stomach. It’s deeply intertwined with your brain, immune system, hormones, and even your skin. So when things are a little “off” in those areas, your gut could be waving a red flag.
Here are 9 little-known gut health symptoms you shouldn’t ignore—plus simple, doable things you can do to start feeling better (and nope, none of them involve drinking celery juice at 6 a.m.).
1. You’re always tired (like, always)
I mean, all the time. Fatigue is one of the most common gut issues I see. A disrupted gut can lead to poor nutrient absorption, chronic inflammation, and blood sugar imbalances—all of which drain your energy. Plus, most of your serotonin is made in the gut, and when that’s low, your mood and motivation can tank.
What to do: Balance your blood sugar (think: protein + fat + fiber at meals), don’t skip meals, and consider a quality probiotic or fermented foods to help support absorption.
2. You have brain fog
Your brain just isn’t firing like it used to. You can’t find the words, forget what you were doing mid-sentence, or feel like your mind is wrapped in fog.
A disrupted gut microbiome can lead to increased intestinal permeability (aka “leaky gut”), which lets inflammatory compounds into the bloodstream—and yes, that impacts brain function. The gut-brain axis is real.
What to do: Cut back on ultra-processed foods, especially sugar and artificial sweeteners. Support your gut lining with foods rich in glutamine (like bone broth), and consider a fish oil supplement to support brain and gut health.
3. You’re always getting sick
Ringing in every cold and flu season with a new virus? Your gut might be involved. About 70% of your immune system lives in your gut. If your microbiome is off, your immune system weakens—and you catch everything.
What to do: Focus on nutrient-dense, whole foods—especially zinc-rich foods like pumpkin seeds, and vitamin C. Sleep 7–9 hours a night and avoid unnecessary antibiotics.
4. You have skin issues like acne, eczema, or rosacea
Skin flare-ups aren’t just about lotions and face wash. The gut-skin axis is real. When your gut is inflamed or imbalanced, your skin can reflect it.
What to do: Check for food sensitivities like dairy or gluten. Eat plenty of colorful veggies and fruits, stay hydrated, and make sure you’re pooping regularly—yes, your skin cares about that too.
5. You’re anxious for no obvious reason
Your gut makes neurotransmitters like serotonin, dopamine, and GABA—so when it’s off, your mood can shift too. If you’re feeling more anxious or emotionally wobbly lately, your gut could be the root cause.
What to do: Nourish your nervous system and gut. Add magnesium-rich foods (dark leafy greens, almonds, dark chocolate), move daily, and make time for calming rituals—breathing, journaling, whatever works for you. Magnesium supplementation is helpful too!
6. You have bad breath, even after brushing
You brush, floss, rinse, and… still smell like something crawled out of a cave? It could be your gut. Poor digestion, especially of proteins, can lead to an overgrowth of bad bacteria that create sulfuric compounds (a.k.a. stink).
What to do: Chew your food thoroughly (seriously, digestion starts in your mouth). Try apple cider vinegar or digestive bitters before meals to stimulate stomach acid. Digestive enzymes can help, too.
7. You have new food sensitivities
One month eggs are fine, and the next your stomach says “absolutely not.” When your list of reactive foods grows, it usually means your gut lining is compromised (aka leaky gut).
What to do: Temporarily avoid those trigger foods and focus on repairing your gut lining. Think: collagen, L-glutamine, aloe vera, and zinc. And yes, reducing inflammation helps calm your immune system so you can tolerate more over time.
8. You can’t lose weight—even though you’re doing “everything right”
Eating well? Moving your body? Still stuck? Your gut might be the missing piece. Certain bacteria are linked to weight gain and can even impact how many calories you absorb from food. Chronic inflammation can slow metabolism and mess with insulin, too.
What to do: Prioritize fiber-rich veggies, healthy fats, and lean proteins. Cut artificial sweeteners, and prioritize quality sleep to reduce gut-related metabolic issues.
9. You have new or worsening joint pain
Aches and pains that don’t seem to have a clear cause? Your gut might be involved. Chronic inflammation in the gut can trigger systemic inflammation—showing up as stiff, achy joints, even if you’re not dealing with arthritis or an injury.
What to do: Focus on an anti-inflammatory diet: lots of leafy greens, fatty fish, berries, olive oil, and fewer processed foods. Supporting your gut with healing nutrients like omega-3s, turmeric, and probiotics can help bring inflammation down from the inside out.
Simple, Effective Ways to Support Your Gut (No Weird Hacks Required)
In the article above, I gave you targeted tips for each specific issue. But here’s a more holistic, big-picture approach to supporting your digestive health every day!
So here are some simple but effective ways to support and heal your gut naturally!
🥦 Eat More Fiber (but go slow)
Fiber feeds your good gut bugs. Load up on veggies, fruits, legumes, nuts, and seeds—but ease into it if you’re not used to it. Bloating at first is normal, not a sign you can’t tolerate fiber at all.
Try this: Aim for 5+ different veggies a day, and rotate them throughout the week to diversify your microbiome.
🥛Add Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics that support healthy bacteria.
Pro tip: Look for “live and active cultures” on the label, and skip sugary versions.
🧘♀️ Manage Your Stress (yep, it matters!)
Chronic stress messes with digestion and your microbiome. Your gut and brain are BFFs, so support both.
Try this: Deep breathing, short walks, journaling, or a quick daily meditation—even 5 minutes helps.
🛌 Prioritize Sleep
Your gut heals while you sleep. Poor sleep = inflammation, hormone disruption, and poor digestion.
Goal: Aim for 7–9 hours. Make it easier with a screen-free wind-down, dim lights, sleep mask, and a cool, quiet bedroom.
🥩 Eat Enough Protein and Healthy Fats
Protein and fat help repair gut lining, regulate blood sugar, and support your metabolism.
What to eat: Salmon, eggs, olive oil, lean grass-fed meat, nuts, seeds, avocado.
💧Hydrate (but time it right)
Water is key for digestion and detox, especially when upping your fiber intake. Just don’t drown your stomach acid with huge drinks at meals.
Try this: Sip water throughout the day. Small sips at meals, bigger drinks in between. Having a water bottle around is so helpful to make sure you are drinking water. I love my Stanley Tumbler
💊 Consider Quality Supplements (if needed)
Sometimes your gut needs extra help. Probiotics, digestive enzymes, or nutrients like L-glutamine or zinc can support healing.
Reminder: Talk to a pro before starting anything new. (And check out my Heal Your Gut Naturally: IBS Relief Blueprint if you need more help)
Simple but Effective changes make a huge difference to heal your digestive tract naturally
Gut issues don’t always show up as tummy troubles. If you’re dealing with low energy, mood swings, skin flare-ups, or weight plateaus, your gut could be trying to get your attention.
The good news? Small, consistent changes can make a huge difference. Focus on eating real food, reducing stress, getting good sleep, and supporting your microbiome—and your whole body will thank you.
