Gut health plays a central role in many aspects of human health, beyond just digestion. From immune function and metabolism to mental wellbeing, the gut microbiome has become a key focus of modern nutrition science.
Here are five recognised signs that your gut health may be compromised, and what the latest research suggests you can do to support it.
Ongoing bloating, constipation, or GI discomfort may suggest a multitude of conditions - one of which is a “stressed” gut microbiome due to insufficient dietary fibre. Particular dietary fibres promote microbial diversity and abundance, which is needed to assist in digesting food more efficiently.
What can help:
Increase your intake of prebiotic dietary fibres - found in legumes, wholegrains, vegetables and fruit. This supports a healthy gut microbiome which assists in bowel movement ease and regularity.
Research spotlight:
A CSIRO clinical trial (2023) found that adults consuming BARLEYMAX®, a high-fibre wholegrain barley, experienced improvements in stool bulk and bowel movement regularity, likely due to its total dietary fibre and combination of resistant starch and soluble fibre [1].
Persistent cravings, particularly for high-sugar or ultra-processed foods, may be due to nutrient insufficiencies, issues in nutrient absorption and reflect imbalances in the gut microbiome. This is called gut dysbiosis where there may be lowered helpful micro-organisms, higher levels of more harmful organisms and an overall loss in colony diversity. This may lead to an increase in hunger hormones and challenges with blood sugar control.
What can help:
Replacing low fibre and highly salted or sugary foods, with low glycaemic index, fibre-rich wholegrains. Foods that are low GI and fibre rich may help stabilise blood sugar and reduce cravings over time.
Research spotlight:
The Baker Heart & Diabetes Institute (2023) reported that higher intake of wholegrains and resistant starch improved insulin sensitivity and appetite regulation in adults at risk of type 2 diabetes [2]. Gut microbiota diversity was positively associated with better glycaemic control.
The health of the gut has a direct impact on skin health as a result of the gut-skin axis. An imbalance in the gut and a weakened gut wall prevents nutrient absorption. This is associated with systemic inflammation, which may manifest as skin issues such as acne, eczema, or rosacea.
What can help:
A diet rich in diverse plant fibres, polyphenols, and fermented foods may help to restore gut barrier function and reduce systemic inflammation.
Research spotlight:
A 2022 report from the Australian Centre for Microbiome Research found that individuals with higher microbial diversity showed significantly fewer markers of systemic inflammation, with emerging evidence linking this to skin health improvements [3].
Despite adequate rest, many individuals experience fatigue or “brain fog.” A gut with low diversity and abundance in a plethora of beneficial microbes may impair absorption of key nutrients. The flow on effect is that energy production and transport around the body is lowered. The gut microbiota also affects brain functioning via the gut–brain axis.
What can help:
Emphasise nutrient-dense, plant-diverse foods such as wholegrains, legumes, leafy greens, and fermented foods to support microbial diversity and nutrient uptake.
Research spotlight:
CSIRO research (2024) found that higher intake of wholegrains, particularly those high in beta-glucan and resistant starch, was linked to improved cognitive clarity and reduced symptoms of mental fatigue via modulation of the gut–brain axis [4].
Around 70% of an adult’s immune system resides in the gut. Poor microbial diversity and abundance may promote an immune system reaction whereby there is increased systemic inflammation, resulting in more frequent infections or prolonged recovery times.
What can help:
A diet that includes a wide variety of prebiotic fibres and plant-based foods supports microbial diversity and abundance and prevents systematic inflammation.
Research spotlight:
A Monash University study (2022) showed that individuals with high-fibre, diverse diets had greater microbial richness and reported fewer respiratory infections and reduced inflammation markers [5].
Gut health is complex, and while there’s no one-size-fits-all solution, evidence consistently supports dietary fibre diversity and wholefood consumption as key strategies for maintaining a balanced and resilient gut microbiome.
Making manageable changes - like choosing wholegrains over low fibre grains, increasing plant diversity, and reducing high sugar, high salt and low nutrient foods - may offer significant health benefits across digestion, metabolism, immunity, and mental wellbeing.
References
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