Our gut contains more than 500 to 1000 good and bad bacteria types. In a healthy gut, these good and bad bacteria are balanced and work in harmony to achieve homeostasis (a state of balance among all the body systems needed for the body to survive and function correctly).

When the bacteria are no longer in a mutualistic state, the bad bacteria can thrive and dominate our intestinal tract. This is called dysbiosis.  

We can create optimal conditions for beneficial bacteria to thrive and reduce gut dysbiosis through supplementation, lifestyle, and dietary modifications. 

In this article, we will discuss tips on how to fix gut dysbiosis, what supplements we can take, and how to spot the signs. 

Causes and Symptoms of Gut Dysbiosis

Dysbiosis can be defined as an imbalance in bacterial composition, changes in bacterial metabolic activities, or changes in bacterial distribution within the gut. 

The three common types of dysbiosis are:

1. Loss of beneficial bacteria
2. Loss of bacterial diversity
3. Overgrowth of pathogenic bacteria

This change in bacteria composition can lead to a host of digestive symptoms, such as frequent gas, bloating, abdominal cramping, mucus in the stool, brain fog, and fatigue after eating. 

Dysbiosis may also be a risk factor and potential cause of disease complications, such as type 2 diabetes, metabolic syndrome, poor immunity, obesity, mental health disorders, autoimmune disease, Crohn's disease, and cardiovascular disease.

In short, if we want to optimise our health, we need a healthy balance of bacteria.

How to Fix Gut Dysbiosis

Dysbiosis is most common when our bodies don’t produce enough ‘good’ bacteria. These good bacteria protect us from disease and keep the ‘bad’ bacteria in check. 

Risk factors that contribute to this condition include:

• An unhealthy diet.
• A lack of physical activity.
• Extended periods of stress.
• Use of antibiotics.

When the levels of beneficial bacteria in our body are insufficient, our ability to properly digest and absorb nutrients is compromised.

As a result, individuals may experience symptoms such as bloating, excessive gas, irregular bowel movements, constipation, and fatigue after eating. Moreover, these issues can also impact sleep quality, mood stability, autoimmune responses, and other related aspects.

So, what can we take to support gut dysbiosis?  

Supplements & Nutrition for Gut Health

What we eat has a substantial effect on our gut bacteria. We need plenty of good bacteria to keep our immune systems thriving and maintain a balanced ecosystem. 

When the probiotic bacteria in our gut is low, we are more susceptible to dysbiosis. We can replenish these through supplementation. 

Probiotics are live yeast and bacteria that naturally exist in the body. Daily probiotics and fermented foods like kombucha, sauerkraut, kimchi, and yoghurt can replenish the good bacteria in our guts.

Taking probiotics with a high number of colony-forming units (CFUs) of at least 8.5 billion+ (8.5 x 109 CFUs) is recommended to ensure you can maintain a strong number of good bacteria.

Our top recommendation is our hero product, Gut Care!

Regarding nutrition, it’s known that diets high in refined sugars, red meat, processed foods, and saturated fats have been linked to overgrowths of pathogenic bacteria and gut dysbiosis. 

Good bacteria feed on fibres and plant nutrients, often called ‘prebiotics’. Prebiotics nourish your gut lining and keep the good bacteria thriving and balanced. 

A diet rich in polyphenols and plant fibres found in fruits, vegetables, fibre, whole grains, oily fish, lean protein, nuts, and seeds has been associated with optimal gut health due to its high prebiotic content. 

We should consume these regularly to not only reduce our risk of developing gut dysbiosis but maintain good aspects of all health. This diet will also protect us from all-cause mortality and help us to maintain good lifestyle habits. 

Eating a variety of these fibre-rich foods is the best way to diversify your microbiome and maintain strong immunity. 

Regularly consuming probiotics and prebiotics can restore our gut health and re-balance our gut bacteria. 

What Else Can I Do to Improve Gut Health?

Increase Physical Activity

Being active is an excellent way to improve our gut bacteria! Exercise helps good bacteria multiply and diversify. Try a form of cardio, weight training, or flexibility-style training you enjoy. Regular exercise is best, so aim for 2-5 sessions weekly. These sessions can be short - up to 15 minutes - or longer - 30-60 minutes. 

Manage Stress 

Stress can wipe out our good bacteria and interfere with our gut-brain axis. We can reduce stress through regular exercise and mindfulness techniques such as yoga, meditation, reading, and spending time with friends and family. Try a mindfulness session in the evening before sleep. 

Gut Dysbiosis: When to Seek Medical Help

If you are still experiencing symptoms of intestinal dysbiosis for a prolonged period, or if it affects your day-to-day life, you should consult your GP for diagnostic testing. Leaving digestive issues untreated can increase our susceptibility to digestive disorders and long-term health complications. Always speak to your GP if you have any concerns. 

Conclusion

In conclusion, gut dysbiosis is very treatable. Through probiotic supplementation, lifestyle, and dietary modifications, we can create optimal conditions for the beneficial bacteria to thrive and reduce our risk of gut dysbiosis. 

We can keep our ‘good’ bacteria colonies strong by striving for equilibrium in our bacterial balance. This results in a thriving immune system, optimised digestion, better sleep, better mood, and enhanced overall well-being!