5 Signs of Poor Gut Health (and How to Improve It)

When people talk about gut health, they’re referring to how well your digestive system functions — everything from how your body breaks down food to how it absorbs nutrients and manages bacteria balance. It does far more than just digestion. Your gut plays a key role in energy, recovery, mood, and overall health.

A healthy gut allows you to absorb nutrients efficiently, reduce inflammation, support your immune system, and maintain stable energy levels. When things are off, your body tends to make it obvious.

Here are five common signs your gut might need some attention.

5 Signs of Poor Gut Health

1. Bloating, Gas, or Irregular Digestion

Frequent bloating, excessive gas, or inconsistent digestion can be an early sign that your gut is under stress and not processing food efficiently.

2. Low Energy or Brain Fog

If you’re eating well but constantly feel flat or struggle to focus, your gut might not be absorbing nutrients properly. Poor absorption means your body doesn’t get the fuel it needs, even when your diet looks good on paper.

3. Poor Sleep or Mood

Your gut and brain are closely linked. An imbalance in gut bacteria can affect mood, focus, and sleep quality. Feeling irritable, restless, or anxious can often be tied back to gut health.

4. Frequent Illness or Inflammation

Around 70% of your immune system is located in the gut. If you’re getting ill more often or struggling to recover from training, it might be a sign your gut health needs work.

5. Training Feels Harder Than It Should

A poor-functioning gut can make training sessions feel tougher, recovery slower, and progress harder to come by. Even with the right program and nutrition, you’ll feel off if digestion and absorption aren’t working properly.

How to Improve Gut Health

1. Eat a Variety of Whole Foods

A diverse diet helps build a diverse microbiome. Prioritise lean protein, plenty of colourful vegetables, whole grains, fruits, nuts, and seeds. The more natural variety you include, the better your gut will function.

2. Increase Fibre Gradually

Fibre supports healthy digestion, but increasing it too quickly can cause discomfort. Add foods like oats, beans, lentils, broccoli, apples, and chia seeds slowly to give your system time to adapt.

3. Include Fermented Foods

Fermented foods such as yoghurt, kefir, kimchi, and sauerkraut are rich in probiotics that support gut balance. Include small servings a few times a week to help restore healthy bacteria.

4. Manage Stress and Sleep

Your gut reacts strongly to stress and lack of rest. Consistent sleep, staying hydrated, and taking time to switch off each day can have a big impact on digestion and overall wellbeing.

5. Eat Consistently and Avoid Overeating

Irregular eating patterns or rushing meals can overload your digestive system. Aim for balanced meals at similar times each day and eat slowly enough to digest properly.

6. Reduce Gut-Stressors

Processed food, alcohol, artificial sweeteners, and excess caffeine can all harm gut bacteria and cause inflammation. You don’t have to cut them out completely, but being mindful with them makes a noticeable difference.

Foods That Support Gut Health

• Yoghurt (with live cultures)

• Kefir

• Oats and whole grains

• Bananas

• Garlic and onions

• Berries and leafy greens

• Fermented foods such as kimchi or sauerkraut

Foods to Limit

• Processed snacks and fast food

• Sugary drinks

• Alcohol

• Artificial sweeteners

• Fried or greasy foods

The Takeaway

Improving gut health takes consistency rather than perfection. Eat real food, stay hydrated, manage stress, and allow your body time to adapt. When your gut is functioning properly, everything else — energy, recovery, and performance — improves alongside it.