Is Your Gut Trying to Tell You Something?
5 Signs You Need to Listen and How to Support Your Microbiome
08.19.2026
It all started with a rumble, one that starts in the pit of your stomach. A once calm feeling suddenly feels like a churning ocean, sending waves of discomfort through your entire body.
If this is something you have felt or you are feeling, you're not alone. Often misdiagnosed or even ignored, these rumblings in your stomach can be the early signs of issues with your gut microbiome - a teeming ecosystem of trillions of microorganisms that play a vital role in our overall health.
Studies have shown that a healthy gut microbiome is linked to everything from digestion and immunity to mood and even brain function.
Let’s take a closer look at the gut microbiome and talk through five signs that it might be time to listen to those rumblings and learn to support your microbiome through your diet and supplements.
The gut microbiome and its impact on overall health
The gut microbiome, also referred to as gut flora, comprises a complex community of microorganisms living in our digestive tracts. This includes bacteria, viruses, fungi and other microscopic living creatures that have a pivotal role in maintaining our overall health. They help in the digestion of food, the production of essential vitamins, the regulation of the immune system, and even communication with the brain through what is known as the gut-brain axis.
However, the gut microbiome's impact isn't limited to these areas. It also plays a role in preventing diseases. For instance, a disruption in the gut microbiota, referred to as 'dysbiosis', has been linked to a range of conditions including inflammatory bowel disease, obesity and type 2 diabetes. Therefore, it's paramount that we understand the signs of an unhealthy gut and equip ourselves with the knowledge to support and nurture our microbiome.
Sign #1: Digestive issues such as bloating, constipation or diarrhoea
The Gut-Brain Connection and its Effect on Digestion
The gut-brain connection represents a two-way communication system between the digestive system and the brain. This connection is established through the enteric nervous system, often dubbed the "second brain", which is a complex system of about 100 million nerves found in the lining of the gut. When the gut is in a state of dysbiosis, this communication pathway can be impaired, affecting the messages sent to the brain. This can manifest in the form of digestion issues, as the brain coordinates the processes of digestion such as the release of digestive enzymes, the speed at which food moves through the system, and the absorption of nutrients. Therefore, maintaining a healthy gut microbiome is crucial not only for our physical health but also for optimal brain function and mental wellbeing.
A staggering 70% of adults experience at least one digestive issue annually (NIDDK, 2023), a stark reminder of the delicate balance within our gut microbiome. Research suggests imbalances in these microscopic tenants can trigger digestive woes, with studies showing probiotics effectively alleviate bloating and constipation in IBS patients (Journal of Clinical Gastroenterology, 2017).
Tips to Support a Healthy Gut
Maintaining a healthy gut involves a few lifestyle factors, which can significantly improve your overall health and wellbeing.
Increase Fibre Intake
A diet rich in fibre can do wonders for your gut health. Fibre aids digestion by adding bulk to your stool and promoting regular bowel movements. Additionally, certain types of fibre function as prebiotics, providing nourishment for beneficial gut bacteria. Incorporate more fruits, vegetables, whole grains and legumes into your meals to boost your fibre intake.
Stay Hydrated
Proper hydration is paramount for a healthy gut. Water aids in digestion, helps nutrients to be absorbed more effectively and promotes regular bowel movements. Try to consume at least 2 litres of water per day, or more if you lead an active lifestyle or live in a hot climate.
Limit Processed Foods
Processed foods are often high in added sugars and unhealthy fats which can disrupt the balance of bacteria in your gut. It's best to limit your intake of these foods and focus instead on consuming a diverse range of whole foods.
Exercise Regularly
Regular physical activity can stimulate the muscles in your gut and help promote regular bowel movements. It also helps to reduce stress, which can have a negative impact on gut health.
Take Two Islands Happy Gut
Two Islands Happy Gut is an excellent gut health supplement designed to support digestion and overall gut health. The product is packed with beneficial ingredients like Slippery Elm, renowned for its soothing properties and its ability to support digestive health, and L-Glutamine, which supports the gut’s mucous membranes and the maintenance of the barrier between the inside of your intestines and the rest of your body. Furthermore, this supplement contains prebiotics and probiotics that serve as nourishment to your gut's good bacteria, promoting a balanced microbiome. By integrating Two Islands Happy Gut into your daily routine, you are likely to experience an overall improvement in digestive health and wellbeing.
Incorporating these changes into your lifestyle can help improve your gut health, leading to better overall health and wellbeing. As always, it's best to consult with a healthcare professional before making significant changes to your diet or exercise routine.
Sign #2: Frequent colds or infections
Having a frequent cold or infection can also be a sign of compromised gut health. Your gut plays a significant role in your immune system, with approximately 70% of the immune cells in your body being located in your gut. Therefore, an unhealthy gut can compromise your body's ability to fight off viruses and bacteria effectively, resulting in increased susceptibility to infections.
If you notice that you're catching colds more often than usual, or if infections seem to linger longer than they should, it might suggest that your gut health is not optimal. Research published in Science in 2018 underscores this connection, highlighting how specific gut bacteria strains can regulate immune response and fight off pathogens. The next time you sniffle or feel a tickle in your throat, remember, that your gut might be sending you a distress signal.
Prioritising gut health through a balanced diet, probiotics and prebiotics could be the key to strengthening your inner defences and waving goodbye to those pesky colds and infections.
Boosting immune health through the microbiome can also be achieved by incorporating certain foods and supplements into your diet. Probiotic-rich foods like yoghurt, kefir, sauerkraut and other fermented foods can help populate your gut with beneficial bacteria. Prebiotic foods such as bananas, oats and asparagus provide nourishment for these bacteria, allowing them to thrive. Omega-3 fatty acids found in fish, flaxseeds and chia seeds can reduce inflammation in the gut, supporting immune health.
Supplements can also provide a helpful boost. For instance, probiotic supplements can introduce beneficial bacteria, especially for those with scarcity, while prebiotic supplements can support the growth of these bacteria. Additionally, supplementing with L-glutamine can aid in repairing the gut lining as well as maintaining a balanced microbiome by promoting the growth of good bacteria and reducing strains of bad bacteria, which in turn supports a healthy immune response. Two Islands Happy Gut ticks all these boxes, helping you to maintain a healthier, happier gut.
Sign #3: Mood changes or mental health struggles
The gut microbiome can play a significant role in mood regulation and mental health due to its influence on neurotransmitter production. Neurotransmitters, such as serotonin and dopamine, are chemical messengers that transmit signals in the brain, regulating various functions including mood, sleep and appetite. Intriguingly, about 90% of serotonin - often referred to as the "feel-good" hormone - is produced in the gut, highlighting the critical role the gut microbiome plays in mood regulation.
The gut and brain communicate bidirectionally along the gut-brain axis, with alterations in the gut microbiome potentially affecting brain function and mental health. Dysbiosis, or an imbalance in the gut microbiome, can influence the production of serotonin and dopamine, leading to mood changes and potentially exacerbating mental health conditions such as depression or anxiety. Research in the World Journal of Gastroenterology shows a link between gut bacteria imbalances, and anxiety and depression in IBS patients. Therefore, maintaining optimal gut health and a balanced microbiome may not only support physical wellbeing but also contribute significantly to mental and emotional health too.
Strategies for Improving Mental Wellbeing Through a Balanced Microbiome
- Diverse diet: Consuming a diverse range of fruits, vegetables, whole grains and fermented foods can provide a variety of beneficial bacteria and fermentable fibres, helping to maintain a healthy and balanced gut microbiome.
- Probiotic supplementation: Probiotics, which are beneficial bacteria, can provide direct support to the gut microbiome. Supplementing with multi-strain probiotics can help increase bacterial diversity and support mental wellbeing.
- Regular exercise: Regular physical activity can help to stimulate the diversity and abundance of gut bacteria, supporting both physical and mental health.
- Stress reduction: Stress can negatively impact the gut microbiome and subsequently, mental health. Mindfulness practices such as meditation, yoga and deep breathing exercises can help to manage stress levels, promoting a balanced gut microbiome and improved mental wellbeing.
- Adequate sleep: Quality sleep is crucial for overall health, including the gut microbiome. Poor sleep or irregular sleep patterns can disrupt the gut bacteria balance, potentially impacting mental health. Regular sleep patterns and good sleep hygiene practices can support a healthy gut microbiome.
- Reducing alcohol intake and quitting smoking: Both alcohol and nicotine can disrupt the gut microbiome. Reducing alcohol consumption and avoiding smoking can contribute to a healthier, more balanced gut microbiome, supporting mental wellbeing.
Bear in mind that everyone is unique, and what works best for one person may not work as well for another. It is always advisable to consult with a healthcare professional before implementing major dietary or lifestyle changes.
Sign #4: Skin irritation or breakouts
The gut microbiome has a profound influence on skin health, a relationship often referred to as the gut-skin axis. Dysbiosis can lead to systemic inflammation, which may in turn cause various skin conditions such as acne, eczema or psoriasis. An imbalanced gut microbiome can trigger a domino effect, spilling over to your skin as irritation and unwelcome breakouts. A 2017 study published in Nature Medicine underscores this connection, revealing how specific gut bacteria imbalances are linked to skin conditions like eczema and acne.
Conversely, a diverse and balanced gut microbiome can contribute to maintaining skin health. Certain strains of probiotics have been identified to potentially aid in the management of skin conditions by reducing inflammation and promoting the production of essential nutrients and metabolites. Therefore, maintaining a healthy gut microbiome through the lifestyle and dietary measures outlined earlier can also have a positive impact on skin health. As always, it's important to seek professional medical advice before initiating any significant changes to your daily routine.
Natural Remedies to Address Skin Issues by Restoring Gut Balance
A healthy diet and lifestyle are essential for maintaining gut balance, which in turn can alleviate skin issues. Here are some natural remedies that can help:
- Probiotics and Prebiotics: Consuming foods rich in probiotics (like yoghurt, sauerkraut and other fermented products) can help replenish beneficial gut bacteria. Prebiotic foods (such as garlic, onions and asparagus) feed these beneficial bacteria, helping them to thrive.
- Omega-3 fatty acids: Foods like oily fish, flaxseeds and walnuts, rich in Omega-3 fatty acids, can reduce inflammation and potentially alleviate skin conditions.
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Hydration: Regular and sufficient water intake is crucial for flushing toxins out of the body, which can aid in maintaining a healthy gut and, consequently, healthier skin.
- Exercise: Regular physical activity can also contribute to a healthy gut microbiome, which may positively impact skin health.
- Stress management: Practices such as yoga, mindfulness and meditation can help reduce stress, a known disruptor of gut balance, thereby potentially improving skin health.
Sign #5: Fatigue or lack of energy
Prolonged feelings of fatigue and a consistent lack of energy can often serve as indicators of an imbalanced gut microbiome. Gut health is directly linked to the body's nutrient absorption prowess. When the gut's microbial equilibrium is disturbed, it can lead to poor nutrient absorption. Essential vitamins and minerals, such as iron, vitamin B12 and magnesium, which are critical for energy production, may not be efficiently absorbed. This inefficiency can result in constant fatigue and low energy levels, regardless of the quality and quantity of food consumed. It is therefore essential to maintain a balanced gut microbiome to ensure optimal nutrient absorption and maintain robust energy levels.
Studies suggest a strong link between gut bacteria and fatigue, with research published in the Nature Medicine journal highlighting how specific strains can influence energy production and metabolism. It's like a microscopic tug-of-war within your gut, where bad bacteria drain your energy resources, while the good ones strive to boost them. So, the next time that afternoon slump hits, remember, it might not just be about hitting the snooze button again. Prioritising gut health through a balanced diet, stress management and potentially, gut-friendly supplements, could be the key to unlocking a surge of natural energy and leaving fatigue in the past.
Similar to the way that we can improve our gut health to tackle mood and mental health, the same strategies can also be applied to tackling fatigue or a lack of energy. All of those tactics - from getting enough sleep to eating a balanced diet, will help to improve your overall gut health and help you to feel more energetic.
Summary
Listening to our body's signals and nurturing our microbiome is not just important, but fundamental for optimal health. Our body communicates with us in various ways, such as fatigue, hunger, discomfort and more. These signals often indicate an imbalance in our gut microbiota that needs attention. Consistently ignoring these signals can lead to long-term health issues.
Our microbiome is a complex ecosystem, integral to various bodily functions like digestion, immunity and even mood regulation. Neglecting it can disrupt these functions, leading to a myriad of health complications. We must prioritise our gut health, take note of our body's signals, and adopt a holistic lifestyle that supports a balanced microbiome for lasting wellness.
