An imbalanced gut can lead to irregular sleep cycles, leaving you feeling tired even after a full night's rest. Lastly, chronic stress, poor dietary choices, and excessive use of antibiotics can all negatively impact the gut's delicate ecosystem, contributing to fatigue and low energy levels.

The good news is that by prioritising gut health through a balanced diet, stress management, probiotic supplementation, and adequate sleep, you could potentially reverse the effects of poor gut health and regain your energy and vitality.

Are you on the hunt for new ways to boost your energy levels by enhancing your gut health? Focus on a balanced and diverse diet rich in whole foods, especially those high in fibre. Incorporate plenty of fruits, vegetables, whole grains, nuts, and seeds into your meals to feed your beneficial gut bacteria.

Additionally, include fermented foods like yogurt, kefir, sauerkraut, and kimchi to introduce probiotics that support a flourishing gut microbiome.

High sugar and processed foods can negatively impact the gut microbiome, leading to imbalances and inflammation. Reduce your intake of sugary snacks, refined carbohydrates, and processed foods to support a healthier gut environment.

In addition to consuming probiotic-rich foods, you may benefit from probiotic supplements. These can help increase the diversity of beneficial bacteria in your gut, promoting a well-balanced microbiome that supports optimal digestion and energy production.

Chronic stress can wreak havoc on your gut health, affecting the gut-brain axis and contributing to fatigue. Engage in stress-reducing activities like meditation, yoga, deep breathing exercises, or spending time in nature to promote relaxation and support your gut's well-being.

Quality sleep is crucial for gut health, as it allows your gut microbiome to undergo essential repairs and maintenance. Aim for hours of uninterrupted sleep each night to support your overall health and energy levels.

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Supplements 📖. PERKii Probiotic Drink 'Gut Care' Package: Buy bulk and save! Subscribe and Save: Cancel anytime 🙌. Can Poor Gut Health Make You Tired? People who have a severe illness or a weakened immune system should not take probiotics.

Also, not all probiotic supplements are high quality or beneficial for your health. You can try eliminating common trigger foods to see if your symptoms improve. Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health.

Eating a diet high in fiber likely contributes to a healthy gut microbiome as well. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:.

Diet and gut health appear to be very closely linked. Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria. You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health.

These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health. These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health. A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria.

Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics. Examples include:. Research suggests that consuming these foods may improve the gut microbiome. Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health.

A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed. To help your body make collagen, try eating more:. Each of these elements varies in different people, influencing their gut microbiomes in different ways.

This variation results in individuals having unique gut microbiomes. According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer. Research in animals also shows the benefits of fasting.

A study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan. Another study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines. Some studies have found no impact of probiotics on the gut microbiome.

Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity. You can improve your gut health by taking steps to improve your overall health. This can include eating more fiber-rich foods, eating fewer ultra-processed foods, getting enough sleep, and managing your stress levels.

Some signs of unbalanced gut bacteria can include upset stomach, unintentional weight changes, and fatigue. The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to:.

Lifestyle and dietary changes may positively affect not only your gut health but your overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

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L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Signs of an Unhealthy Gut and What to Do About It. Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Megan Dix, RN, BSN and Erika Klein — Updated on January 29, Gut microbiome Effect on health Signs of an unhealthy gut What to do Foods for gut health FAQ Takeaway Poor gut health may manifest as fatigue, upset stomach, skin conditions, and autoimmune challenges.

What is the gut microbiome and why is it important? How does the gut microbiome affect your health? Frequently asked questions. How we reviewed this article: Sources.

Could gut dysbiosis be linked to chronic fatigue syndrome? So, how to get rid of brain fog? The good news is that reversing dysbiosis and working towards healing the integrity of the gut lining are entirely possible.

The reinoculation of the beneficial bacteria from food and a high quality probiotic is also a priority in order to form a healthy line of defense against unwanted invaders, which ultimately keeps inflammation in check. Another example of how an unhealthy gut flora impacts energy and fatigue levels is its role in immunity.

A healthy intestinal lining is one where the vast and diverse gut bacteria create a film like a barrier along the inside wall. When the balance of good bacteria and bad bacteria is in a healthy ratio, the gut lining is protected and the beneficial bacteria will crowd out the disease-causing bad bacteria, helping to fight infections.

When considering the health of the immune system living inside your gut, many of the same simple ideas apply: eat healthy fruits, veggies and fermented foods in order to feed the good bacteria, take an effective multi-strain probiotic daily to replenish the bacteria in the gut microbiome, avoid over-sanitization and practice good stress management and sleep habits!

Do you have any other questions about gut health? Ask us in comments below. Certified gluten-free and vegan probiotics. A great option for those who need daily support or a need a stronger alternative for better benefits.

Item added to your cart. View my cart Check out Continue shopping. How does a healthy gut help improve nutrient absorption On top of this, a healthy microbiome plays other roles in the metabolic-energy equation. And studies link chronic fatigue with impaired intestinal function and higher numbers of destructive bacteria.

Gut balance affects overall energy in several key ways. Serotonin, a neurotransmitter associated with sleep and mood, is produced in the intestines.

So, microbiome disruptions can directly impact restful slumber, plus your next-day energy and enthusiasm. Research suggests gut bacteria may also interact with the nervous system, directly influencing your mental stamina, focus and concentration.

And an abundance of detrimental microorganisms escalates inflammation, leaving you exhausted all the time. Indigestion, bloating and cramps are sure clues all is not well in the world of your intestines.

Look for the following five signs that gut imbalances may be draining your energy. If meat is your mainstay, know this: A diet high in animal products impacts gut health and depletes energy. Red meat and processed meats like bacon, salami, sausage and hot dogs encourage the proliferation of detrimental bacteria and reduce friendly varieties.

Additionally, saturated fat disrupts composition and function of the microbiome. A plant-heavy diet has the opposite effect, blunting the growth of destructive bacteria and enhancing strains that shield the lining of the intestines. Research shows vegetables, beans, nuts, fruits and whole grains boost numbers of gut-protective flora.

But a steady drip of caffeine will eventually leave you drained. Large doses of coffee impair digestion, decrease nutrient and water availability throughout the intestines, and disrupt your internal ecosystem. Additionally, research shows too much caffeine stimulates bacteria that provoke gut disturbances, including inflammatory bowel diseases.

The worst kind of caffeine? A caffeine-and-sugar combo. Caffeinated sodas sweetened with sugar exacerbate the negative effects within your gut, encouraging unfriendly bacteria.

Diet sodas may be even worse; artificial sweeteners like aspartame and sucralose are shown to alter the composition and function of the microbiome and can trigger pathogenic changes in beneficial bacteria and damage intestines. A frantic lifestyle fosters stress, which is known to hamper diversity, lessen friendly bacteria and amplify potentially harmful varieties.

Too little shut-eye compromises your gut health and diminishes your stamina; studies show sleep deprivation increases numbers of destructive bacteria. Plus, drugs — including cocaine, opiates and nicotine — devastate the microbiome, increasing opportunistic strains.

Even moderate amounts of alcohol promote intestinal permeability and alter microbiome composition. Instead, drink with great restraint, and swap tequila shots for red wine.

Small portions of red wine appear to nourish beneficial bacteria and support belly balance. Packaged, processed, fast foods that are high in fat, sugar and sodium and low in fiber encourage the growth of opportunistic strains that disrupt your microbiome — and this can fuel fatigue.

In studies, people who ate more processed foods like French fries, mayonnaise and soft drinks had greater numbers of destructive bacteria known to damage the mucosal barrier of the intestines. High-fat diets speed the proliferation of harmful bacteria that injure intestinal walls.

Read More. The study led by researchers from Clarkson University in Potsdam, New York, showed that gut bacteria which are responsible for breakdown of food, and metabolomic pathways can influence a person's energy levels, fatigue, and their day-to-day personality, Daily Mail reported.

Read Less. Follow us. New York, Keeping your gut in good health may be key as it can affect your personality as well as regulate energy levels, finds a study.

Start a Conversation Post comment. Follow Us On Social Media. Get notifications on latest TOI news. Read Next. Study links shift work to low alertness, visual focus, mental processing speed. Visual Stories. The Pros and Cons of Investing in Value Stocks.

Investing in Small-Cap Stocks: Top 10 Tips for Absolute Beginners. Look for the following five signs that gut imbalances may be draining your energy.

If meat is your mainstay, know this: A diet high in animal products impacts gut health and depletes energy.

Red meat and processed meats like bacon, salami, sausage and hot dogs encourage the proliferation of detrimental bacteria and reduce friendly varieties.

Additionally, saturated fat disrupts composition and function of the microbiome. A plant-heavy diet has the opposite effect, blunting the growth of destructive bacteria and enhancing strains that shield the lining of the intestines.

Research shows vegetables, beans, nuts, fruits and whole grains boost numbers of gut-protective flora. But a steady drip of caffeine will eventually leave you drained.

Large doses of coffee impair digestion, decrease nutrient and water availability throughout the intestines, and disrupt your internal ecosystem. Additionally, research shows too much caffeine stimulates bacteria that provoke gut disturbances, including inflammatory bowel diseases.

The worst kind of caffeine? A caffeine-and-sugar combo. Caffeinated sodas sweetened with sugar exacerbate the negative effects within your gut, encouraging unfriendly bacteria. Diet sodas may be even worse; artificial sweeteners like aspartame and sucralose are shown to alter the composition and function of the microbiome and can trigger pathogenic changes in beneficial bacteria and damage intestines.

A frantic lifestyle fosters stress, which is known to hamper diversity, lessen friendly bacteria and amplify potentially harmful varieties. Too little shut-eye compromises your gut health and diminishes your stamina; studies show sleep deprivation increases numbers of destructive bacteria.

Plus, drugs — including cocaine, opiates and nicotine — devastate the microbiome, increasing opportunistic strains. Even moderate amounts of alcohol promote intestinal permeability and alter microbiome composition.

Instead, drink with great restraint, and swap tequila shots for red wine. Small portions of red wine appear to nourish beneficial bacteria and support belly balance.

Packaged, processed, fast foods that are high in fat, sugar and sodium and low in fiber encourage the growth of opportunistic strains that disrupt your microbiome — and this can fuel fatigue.

In studies, people who ate more processed foods like French fries, mayonnaise and soft drinks had greater numbers of destructive bacteria known to damage the mucosal barrier of the intestines.

High-fat diets speed the proliferation of harmful bacteria that injure intestinal walls. And the same goes for sodium-rich diets, which are shown to wreak havoc on microbial composition, impair gut function.

A little dirt is good for your gut! Studies show exposure to environmental microbes increases bacterial diversity and benefits the belly. On the other hand, antibacterial detergents and cleaners demolish friendly organisms — and new research suggests household disinfectants can prompt changes to microbiota composition, disturbing intestinal health.

This can ultimately deflate your energy. Toxic chemicals like polyfluoroalkyl substances, phthalates and synthetic fragrances found in cleaning products also impair gut function. Steer clear of antibacterial sprays, soaps, washes and wipes, and use plant-based alternatives scented only with pure essential oils.