Unhealthy Gut? Here’s What to Do About It

Blogs06 Jun 2025

Easy to ignore, and a tad bit tougher to control, gut health is one of the most important aspects of our health. A healthy gut is a sign of overall health and wellness of the body, especially in older adults. Did you know that your gut has links to your hormones, digestion and even your brain? Yes, that’s what makes it so important to maintain!

In this article, we’ll take you through what a healthy gut means, the common bad gut health symptoms and some helpful tips to help you improve it.

What Is Gut?

The gut refers to your digestive tract, a vital system that processes food, absorbs nutrients, and supports immunity. When this balance is disturbed, it can lead to an unhealthy digestive system, often described as an unhealthy gut. Understanding what is unhealthy gut involves identifying subtle yet persistent disruptions in digestion, energy, and mood.

What is a healthy gut?

A healthy gut has a well-functioning and diverse microbiome made up of trillions of helpful bacteria and microorganisms. These tiny organisms support digestion, boost immunity, and keep the body in balance. When this system is off, it affects your overall wellbeing. Learning how to fix unhealthy gut issues starts with restoring this natural balance through good food, hydration, and daily habits.

How is Your Gut Microbiome Responsible for Your Health?

The gut microbiome plays a key role in overall health.

• It can carry out a variety of metabolic functions that other organs cannot, such as the breakdown and digestion of nondigestible carbohydrates, such as resistant starches, etc., to produce energy in the body.
• It can strengthen the immune function of the body by causing protective responses to harmful bacteria. 
• It helps manage allergies and connects with the brain to send distress signals.

Understanding this helps us see what unhealthy gut function is; when this system is out of balance, health can suffer.

Gut Issues One Might Face as They Age

With age, one is bound to face physiological changes in the body which can impact the digestive system and the gastrointestinal tract. Here are some of the commonly faced issues with the gut with age:

• Decreased digestive efficiency
• Reduced ability to absorb nutrients
• Increased risk of constipation, diarrhoea, irritable bowel syndrome (IBS)
• Diverticular disease
• Weakened immune system
• Higher susceptibility to infections

Poor Gut Health Symptoms: Signs of an Unhealthy Gut

While any symptom can be caused by several different issues and can be confusing to trace sometimes, below are some of the most common symptoms related to a poor gut.

1. Upset stomach

Do you regularly have an upset stomach or other issues such as bloating, constipation, diarrhoea, heartburn etc.? This might be a sign of an unhealthy gut! If it occurs repeatedly, visit a doctor to understand its underlying causes.

2. Sleep issues

Science has found a connection between shorter sleep duration or fragmented sleep and a weak gut. However, more research is required on the matter to draw a firm conclusion, since sleep issues might be caused due to a multitude of factors.

3. Irregular Weight

When you have a weak gut, your body’s ability to absorb more nutrients, regulate blood sugar, and store fat can take a huge hit. This might result in abnormal fluctuation in weight.

4. Food intolerances

If you're struggling to digest certain foods, it could be more than just sensitivity. Feeling bloated, gassy, or uncomfortable after eating may point to a deeper issue. Food intolerance is one of the signs of an unhealthy gut you shouldn't ignore.

5. Autoimmune conditions

Sometimes, the body’s immune system can mistakenly attack itself. This may be connected to imbalances in the gut. A healthy gut helps support proper immune function and overall well-being.

6. High Sugar Diet

Eating excess sugar daily can upset the balance of good bacteria in your gut. This may lead to an unhealthy digestive system and leave you feeling tired or bloated. One of the first signs of an unhealthy gut is craving even more sugar. Symptoms such as low energy and poor digestion are also closely linked to a high sugar diet.

7.  Skin Irritation

If your skin frequently feels itchy or develops rashes for no clear reason, it might indicate an unhealthy gut. An unbalanced gut can result in inflammation and a build-up of toxins, two common unhealthy gut signs that can lead to acne and skin rashes. To improve your condition, concentrate on how to fix an unhealthy gut with a nutritious diet.

Tips To Improve Gut Health for Older Adults

Making small changes in daily habits can help improve digestion and reduce common unhealthy gut symptoms as we age.

1. Limit Processed Foods And Sugar

Excess sugar can disturb gut bacteria and trigger unhealthy gut signs. Cutting back on these helps reduce bloating and discomfort, two common unhealthy gut symptoms. It's a smart first step towards unhealthy gut treatment.

2. Eat Slowly

Eating food rapidly may result in poor digestion and increase the risk of an unhealthy digestive system. Thoroughly chewing food helps the body efficiently absorb nutrients. If you're wondering how to fix an unhealthy gut, taking more time during meals is an excellent initial step.

3. Drink Water

Consuming sufficient water daily enhances your body's ability to break down food and eliminate toxins. Dehydration can lead to signs of an unhealthy gut, such as fatigue or constipation. Maintaining hydration is an easy method to aid long-term gut health and ensure proper digestion.

4. Exercise Regularly

Staying active with light movement like walking or yoga for health can improve digestion and help reduce stress, both linked to unhealthy gut symptoms. A study shows regular exercise may help food pass through the body more easily and lower inflammation in the gut. Adding iron rich foods, dry fruits, and fermented foods can boost the benefits even more.

Types of Food to Support Your Gut

1. High Fibre Foods

Fruits, vegetables (green leafy vegetables), and whole grains

2. Fermented Foods

Kimchi, pickles

3. Prebiotic Rich Foods

Garlic, Onions, Bananas, Oats, Asparagus, Apples

4. Collagen-Boosting Foods

Foods like bone broth, chicken skin, fish with skin, and egg whites are natural sources of collagen.

Conclusion

Your gut contains a host of good and bad bacteria that coexist peacefully and help you digest foods and maintain physical and mental health. With age, it's possible to face gut health issues through common symptoms such as constipation, gas, and diarrhoea, among others, leading to complex issues such as lower nutrient absorption, weaker immunity and more. By understanding the signs of an unhealthy gut and taking steps to improve gut health , you can ensure a smoother journey towards healthy ageing.

We at Right Shift are champions for better eating and lifestyle habits for your 40s and beyond. We understand the importance of making health a priority during this phase of life to enjoy. That’s why we offer tailor-made meal plans and mindful product picks like Millet Oats for a wholesome start to your day and Jaggery Cookies for a guilt-free treat. You can explore our website to find tailor-made meal plans filled with foods to improve gut health to boost your gut health, and more and say hello to a fitter, happier you!

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