What is gut health?

Your gut is your gastrointestinal system. It includes your:

• oesophagus (food pipe)
• stomach
• small intestine
• large intestine
• anus

Your gut breaks down the food you eat and absorbs the nutrients your body needs. This is part of your metabolism. Your gut also plays an important role in your immune system.

Your gut is full of tiny living things called microbes. These microbes and their products are called the gut microbiome. Different microbes live in different parts of your gut and interact with your body in many ways.

When your gut microbiome becomes imbalanced, it may lead to several health conditions.

What are the symptoms of poor gut health?

Changes in your gut microbiome may lead to symptoms such as:

• bloating
• burping or farting more than usual
• heartburn
• tummy pain
• nausea and vomiting
• constipation and/or diarrhoea

These symptoms may happen from time to time. If they happen more often or get worse, they may be a sign of a gut condition.

What causes poor gut health?

There are many reasons for poor gut health. One common cause is when the microbiome is imbalanced or disturbed. This is called dysbiosis.

This can happen when normal gut bacteria change because of:

• antibiotics
• infections
• changes in your diet
• health conditions, such as type 2 diabetes and liver disease
• living with obesity
• stress, anxiety or depression

Your gut normally has a barrier that keeps harmful substances out of your bloodstream.

Dysbiosis may weaken this barrier. When this happens, bacterial products can pass into your blood. This may lead to inflammation and other health problems.

Other conditions that lead to poor gut health include:

• inflammatory bowel disease (IBD)
• irritable bowel syndrome (IBS)
• coeliac disease

When should I see my doctor?

See your doctor if you have symptoms of poor gut health.

Also see your doctor if you are already having treatment for a gut problem but your symptoms are not improving or are getting worse.

You can ask your doctor for a referral to a dietitian if you need help with your diet or nutrition.

Some gut conditions need careful management. Your doctor may refer you to a specialist doctor, such as a gastroenterologist (gut doctor).

How can I improve my gut health?

If you have a gut condition, follow your doctor's advice and take your medicines as directed.

You can also talk to your doctor about your diet or other ways to help your gut return to good health.

Here are some lifestyle tips to help improve gut health in people without a diagnosed health condition.

Diet

What you eat has a big effect on the microbes in your gut.

Foods that are high in fibre help good bacteria grow. These foods include:

• vegetables
• fruit
• beans and legumes
• whole grains

These foods also help your gut make special chemicals that keep your bowel healthy.

Some diets can upset the gut microbiome. This includes eating lots of:

• fatty foods
• red meat
• foods that are high in sugar and low in fibre

Supplements

Supplements can help support your gut microbiome:

• Probiotics are live good bacteria that may help bring back balance. They can be especially helpful after you take antibiotics or after an illness.
• Prebiotics are types of fibre that feed good bacteria and help them grow.
• Synbiotics combine both probiotics and prebiotics.

Different probiotics work in different ways. Ask your doctor or dietitian which might work for you.

Other lifestyle tips

Your gut microbes can also be affected by your lifestyle.

You can support your gut health by managing stress and avoiding unnecessary antibiotics. You should only take antibiotics when your doctor says you need them.

What are the complications of poor gut health?

If the microbes in your gut become unbalanced, it can affect your whole body. Helpful bacteria may decrease and other bacteria may grow too much.

Over time, this can raise your chance of health problems, such as:

• long-term illnesses — such as heart disease, type 2 diabetes, chronic kidney disease and liver problems
• gut conditions — such as inflammatory bowel disease or bowel cancer
• infections — especially if harmful bacteria or fungi grow too much
• trouble digesting some foods
• a weakened immune system — may lead to allergies, autoimmune conditions or long-lasting inflammation

In babies, an unhealthy gut microbiome early in life may increase the chance of:

• asthma
• hay fever
• diabetes
• coeliac disease

Resources and support

• Nutrition Australia has information about gut health and offers gut health tips.
• The Gut Foundation has information about gut health and offers gut health tips.
• Queensland Government has a podcast episode on the gut microbiome.
• Gastroenterological Society of Australia offers resources for people living with digestive symptoms or diseases.
• Centre of Excellence in Digestive Health offers resources for people living with digestive diseases.
• Use the Dietitians Australia search tool to find an Accredited Practising Dietitian (APD) to support your nutrition health needs.

Information for Aboriginal and/or Torres Strait Islander peoples

• View the Aboriginal and Torres Strait Islander guide to healthy eating at The Australian Indigenous HealthInfoNet.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.