How the gut influences your immune system

It’s estimated that 50% of Australians experience gut health problems. If you often experience bloating, constipation, or stomach pain these are all telltale symptoms of poor gut health. Often overlooked, gut health plays a vital role in our overall wellbeing, affecting everything from digestion to mood. 

For 1 in 7, these problems are so serious that their experience is distressing. 

It probably doesn’t help that gut distress isn’t something we talk about freely. If you have a headache, there’s no shame in mentioning it, but if you suffer from flatulence it’s socially expected that you keep it as quiet as you can.

Want to know more? Read our comprehensive Gut Health guide!

The role of proper gut health

Our gut is filled with millions of different bacteria. These microbes in our gut microbiome not only aid digestion immune system, but also help us absorb nutrients and improve our mood and skin health. Maintaining a balanced gut microbiome is crucial for overall well-being, impacting everything from your energy levels to your susceptibility to illness.

The symptoms of poor gut health

Its no secret that poor gut health can directly impact your overall health. If you experience any of these symptoms regularly and over time, it’s worth seeing your GP to get it checked out. If the pains are severe, or you experience bleeding or vomiting in combination with these pains, you should go to the emergency department or the nearest hospital immediately.

Please note that these symptoms are only indications and not meant for diagnosis. If you are worried about intestinal issues, go see your GP.

Bloated stomach

Bloating is a build-up of gas in the stomach and intestines that can cause pain, discomfort or a feeling of being too full. Everybody feels bloated at some point but if it happens regularly, it may be a sign of poor gut health.

Heartburn

People who experience heartburn describe it as burning feeling behind the breastbone that rises towards the throat. It’s a very common digestive symptom and most people experience heartburn from time to time. If, however, it is bothering you often, it may also be a sign of poor gut health.

Abdominal pain

Stomach-ache or abdominal pain is discomfort that is felt in the area between the base of your ribs and the pelvis. It can be a sharp, dull, stabbing or cramp-like pain that is constant or comes and goes in waves.

Abdominal pains are notoriously difficult to pinpoint but if the pain spreads to shoulders, arms and neck, you should immediately go to the hospital, as it may be a sign of a more serious condition than poor gut health.

Excessive flatulence

It can be hard to gauge what is considered excessive when it comes to flatulence. It’s normal to pass wind but when the symptoms become bothersome, like passing wind often, or when passing wind is loud, very smelly, or cause discomfort, it may be a symptom of poor gut health.

Excessive burping

Just like flatulence, burping is both natural and common. Burping is your body’s way to get rid of excess air in the upper digestive tract. It is when the burping gets in the way of daily activities – or frankly causes you embarrassment – that it may be a sign of an unbalanced gut.

Growling stomach

A vocal stomach may just be a healthy sign that your tummy is telling you it’s time to eat. If it happens more often than that or the growling is accompanied by other symptoms on this list, it may be a reason to start looking after your gut.

Constipation or diarrhoea

Again, constipation and diarrhoea are symptoms that most people experience from time to time. It is when these symptoms are more or less regular than normal you should think about sorting out your gut health.

Constipation can be caused by more serious illnesses and events so if you feel constipated over time it’s best to see your GP.

Frequent nausea

Nausea can be caused by a wide range of conditions, such as motion sickness, early stages of pregnancy, food poisoning, overeating or something as simple as a reaction to a smell or odour. When it comes to gut health, nausea is more commonly experienced in combination with one or more of the other symptoms on this list.

What causes poor gut health?

Poor gut health can develop when there is too much bad bacteria and not enough good, or healthy bacteria in your system. Your diet and lifestyle are the two most important factors in maintaining positive gut health. A largely sedentary lifestyle combined with overconsumption of unhealthy foods and drink harm gut bacteria and create poor gut health. Losing weight can also help to contribute to improved gut health.

How gut health can impact mental health

Although research is still ongoing, gut health also has ties to mental health and wellness.

Neurotransmitter Production

Your gut bacteria actually produce some of the same neurotransmitters that regulate mood, such as serotonin (known as the "happy hormone") and gamma-aminobutyric acid (GABA), which has calming effects. An imbalance in gut bacteria can disrupt the production of these neurotransmitters, potentially leading to mood swings, anxiety, or depression.

The Gut-Brain Axis

There's a complex communication pathway between your gut and your brain, often referred to as the gut-brain axis. This two-way street involves the nervous system, hormones, and immune messengers. An unhealthy gut can send inflammatory signals to the brain, which may contribute to mood disorders.

Inflammation

Chronic inflammation throughout the body, even at low levels, has been linked to depression and anxiety. An unhealthy gut microbiome can trigger this low-grade inflammation, impacting mood.

How long to restore gut health?

Improving gut health is not as easy as flipping a switch. It takes time to rebuild and restore a healthy microbiome that results in positive gut health. As a result, it can take up to 6 months in order to improve and restore gut health if you are practicing healthy habits. Once you have healthy gut health it needs to be maintained by keeping the healthy habits that helped to restore your gut health.

How to improve your gut health naturally

There are a number of practical steps you can do to optimise your gut health.

Follow a balanced diet

• Include a variety of foods rich in fiber, vitamins, and minerals.
• Prioritise whole grains, fruits, vegetables, and lean proteins.
• Avoid excessive sugar and processed foods.

Increase fibre intake

• Foods rich in fibre, such as beans, lentils, berries, and whole grains, help promote healthy digestion and regular bowel movements.

Consume probiotics and prebiotics

• Probiotics (found in yogurt, kefir, and fermented foods) support beneficial gut bacteria.
• Prebiotics (from foods like garlic, onions, and bananas) nourish these bacteria.

Include polyphenols

• Polyphenols found in colourful fruits, vegetables, tea, and red wine promote gut health.

Stay hydrated

• Proper hydration supports digestion and overall gut function.

Manage stress

• Chronic stress negatively impacts gut health.
• Encourage stress-reducing practices like mindfulness, meditation, and exercise.

Prioritise sleep

• Aim for 7-9 hours of quality sleep each night.
• Sleep is crucial for gut repair and maintenance.

By making these lifestyle changes, you can improve your gut health, which may lead to better digestion, enhanced immunity, and even weight loss. 

Unsure how to incorporate all of the above or where to start? That is where we come in! Learn how the CSIRO Total Wellbeing Diet can help you incorporate healthy habits, experience a healthier gut and lose weight.