Gut Health Explained: Signs of an Unhealthy Gut and How to Fix It, According to Experts

The Indian Dietetics Association conducted an intensive study in the Indian population in 2023. The study highlighted alarming gut disorders where 7 out of 10 individuals suffered from digestive issues like gut bloating, constipation, etc., 59% experienced digestive problems once a week, while 12% had daily issues¹.

Worldwide, researchers are conducting extensive research, focusing on the relationship between gut health and major human diseases and disorders. 

Poor gut health has been linked not only to digestive disorders but also to mood disturbances, metabolic disease, and immune dysfunction, making it a major global health priority.

According to the criteria set by the World Health Organisation, gut health is a state of physical and mental well-being in the absence of gastrointestinal complaints that require the consultation of a doctor, in the absence of indications or risks of bowel disease, and in the absence of confirmed bowel disease².

Considered the second brain of the human body, the gut contains trillions of microbiota or microorganisms that work in an integrated system with the human brain, called the gut-brain axis. This highly intricate system is considered to influence major bodily functions affecting physical and mental health.  

The gut-brain axis or communication is a two-way system connecting the enteric system of the human body to the brain1. In simple terms, it’s a direct communication link between the gut and the brain. This axis also involves the body’s metabolic, hormonal and immune systems.  

Thus, any changes or disorders, called dysbiosis, in the gut may directly have effects in the brain as well as all connected systems, and vice versa, also holds true^1.

The gut is often an overlooked area when finding the cause and managing many of the diseases and disorders affecting humans in their daily routine. With this in mind, the gut is often an overlooked area when finding the cause and managing many of the diseases and disorders affecting humans in their daily routine. The body often gives subtle but important warning signs of gut health symptoms. Let’s understand these below.

The human enteric system, or the gut, has a unique microbiome, or an ecosystem of microorganisms that are not only beneficial for the body but also play a vital role in maintaining a healthy gut. When there is a change in the microbiome due to disease or a temporary disorder, it shows up through certain symptoms and signs as follows: 

How to Improve Gut Health Naturally (Diet, Lifestyle, Probiotics)

The gut plays a crucial role in human well-being. A healthy gut helps produce a greater amount of serotonin, or the body’s happy hormones. There are certain easy yet effective ways to maintain as well as improve gut health, listed below. 

1. Working on one’s stress levels: Since stress and anxiety are directly related to gut health, reducing these negative emotions helps improve gut health. 

2. Mindful eating⁴: Being aware of ingredients in one’s food and the nutrition they offer goes a long way in maintaining a healthy gut. Also, eating gut-healthy foods like probiotics and vegetables, and chewing slowly, are independent contributors to gut health. Examples of probiotic-rich foods include curd, kefir, kimchi, idli, and sauerkraut. These foods for gut health support beneficial gut bacteria and reduce gut inflammation.

MedBound Times connected with Dr. Amey Sonavane, Consultant Gastroenterology and Hepatology, Apollo Hospitals, Navi Mumbai. He suggested the following gut health measures.

3. Diet Modifications: Best diet for gut health includes fibre-rich, fermented, probiotic-rich foods in their daily routine. Also, staying optimally hydrated helps maintain the mucosal lining of the intestine.

4. Lifestyle changes: These include regular exercise, adequate sleep, and stress management. Along with these, limiting the overuse of antibiotics, pain medications, processed foods, sugar-laden foods and ingredients, artificial sweeteners, alcohol, and smoking.

When to See a Doctor for Gut Problems (Red Flags to Know)

Dr. Amey Sonavane enlists the probable signs and symptoms when one should consult a doctor for poor gut health.

1. Persistent bloating, gas, or abdominal discomfort lasting more than 2–3 weeks.

2. Chronic constipation (less than 3 bowel movements per week) or new onset reduction in calibre of stools.

3. Chronic diarrhea (loose stools for more than 2 weeks)

4. If you experience alarming gastrointestinal symptoms like unintentional weight loss, loss of appetite, blood in stool (red or black, tarry stools), persistent nausea or vomiting, severe abdominal pain and/or fever. 

5. If there is a family history of colon cancer, Inflammatory Bowel Disease (IBD) (Crohn’s/Ulcerative colitis), or celiac disease.

Final Takeaway: Why Gut Health Matters for Overall Well-Being

Having a healthy gut works more wonders than one can imagine. It’s the hidden gem of the body that deserves unbiased attention. One should monitor their body for small but important symptoms and signs of an unhealthy gut, work on them at the earliest by including gut healthy foods and optimal lifestyle modifications.

References  

1. Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458. 

2. https://isappscience.org/what-does-gut-health-mean/ 

3. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460.  

3. Dr Pooja Verma. (2025). Impact of Mindful Eating Practices on Gut and Brain health. South Eastern European Journal of Public Health, 1386–1398. https://doi.org/10.70135/seejph.vi.4953  

Edited by M Subha Maheswari