In this article, we’ll look at what gut dysbiosis is and how to spot the signs. We'll cover some of the most common symptoms, such as bloating, gas, changes in bowel habits and ongoing digestive discomfort. We'll also explain the typical causes, including poor diet, stress, certain medications and other lifestyle factors that can upset the natural balance of bacteria in your gut. Finally, we’ll explore the different ways you can help restore a healthier gut environment, from simple diet changes and stress management to the use of supplements, pre and probiotics.

Here are the five biggest takeaways from this article about gut dysbiosis:

• While digestive symptoms like bloating, gas, constipation, and diarrhoea are the most common signs, gut dysbiosis can also impact other areas of the body. It has been linked to fatigue, brain fog, joint pain, mood changes and skin conditions such as acne and eczema.

• A diet high in processed foods, sugars, and unhealthy fats, as well as stress, alcohol, certain medications, infections, poor hygiene, and environmental toxins, can all disturb the natural balance of bacteria.

• An imbalanced gut microbiome can influence mental health, contributing to symptoms such as low mood, anxiety, and cognitive difficulties.

• Improving gut health involves positive lifestyle changes, such as eating a fibre-rich, plant-based diet, managing stress, exercising regularly and getting enough sleep. Supplements like probiotics and prebiotics can also help, but their effectiveness may vary between individuals.

• In more persistent or severe cases, medical treatments such as antibiotics (when appropriate) or faecal microbiota transplants (FMT) might be considered.

One of the most common signs of gut dysbiosis is digestive discomfort. This can include bloating, excess gas, and noticeable changes in your usual bowel habits, such as diarrhoea, constipation, or feeling that your digestion is sluggish or unpredictable. These symptoms often point to an imbalance in the gut microbiome, where helpful and harmful bacteria are no longer in the right proportions. While occasional digestive issues are normal, frequent or ongoing symptoms may be a sign that your gut health needs attention.

Bloating and excess gas are often early signs of gut dysbiosis. When the balance of bacteria in your gut is disrupted, it can affect how food is broken down and absorbed. This may lead to a build-up of gas in the digestive tract, causing discomfort, a feeling of fullness, or visible swelling in the abdomen. Some people may also notice that they feel unusually gassy after eating certain foods. While occasional bloating is common, regular or persistent symptoms could suggest an imbalance in your gut bacteria.

Gut dysbiosis can lead to changes in how your digestive system functions, often resulting in constipation or diarrhoea. When the balance of bacteria in the gut is disturbed, it can interfere with the normal movement of the bowel. In some cases, this may slow down digestion, leading to constipation, while in others, it can speed things up, causing loose or urgent bowel movements. 

The gut and brain also communicate closely, and when this connection is affected, it can contribute to longer-term digestive disorders [1]. If you regularly experience constipation or diarrhoea without a clear cause, it may be worth considering whether your gut health is playing a role.

Food intolerances may develop or become more noticeable when there is an imbalance in the gut microbiome. Gut dysbiosis can affect how certain foods are broken down and absorbed, which may lead to digestive symptoms such as bloating, cramps, or diarrhoea after eating particular foods. Some people may also find that they become more sensitive to common triggers like:

• Dairy

• Gluten

• Certain fermentable carbohydrates (FODMAPs)

While food intolerances are not the same as allergies, they can still cause significant discomfort and may point to an underlying issue with gut health.

Gut dysbiosis doesn’t just affect your digestion. It can have a wider impact on your overall health. Many people with an imbalance in their gut bacteria say they feel unusually tired, even after a full night’s sleep. 

Mood changes such as anxiety or low mood are also common, as are skin problems, including rashes, acne, or flare-ups of existing conditions like eczema. These broader symptoms can sometimes be overlooked but may be connected to your gut health.

Fatigue and brain fog are two common symptoms that may be linked to gut dysbiosis. When the balance of bacteria in the gut is disrupted, it can affect how your body absorbs nutrients and produces key substances involved in energy levels and brain function. This imbalance may leave you feeling unusually tired, mentally foggy, or struggling to focus.

Research suggests that the gut and brain are closely connected through the gut-brain axis, and an unhealthy gut environment may influence both mood and cognitive health [2]. Animal studies have shown that altering gut bacteria can impact behaviour and cognitive function [3]. 

Certain bacterial changes linked to gut dysbiosis have been associated with inflammation, which may also play a role in fatigue and neurological symptoms [4]. Although more studies in humans are needed, these findings highlight the wide-reaching impact that gut health can have beyond digestion.

Joint pain is another symptom that may be linked to gut dysbiosis, particularly through its effect on inflammation. An imbalance in gut bacteria can contribute to a state of chronic, low-grade inflammation in the body, which may affect the joints. Some research suggests that gut dysbiosis may influence how the immune system responds, potentially leading to increased joint swelling or discomfort, especially in people with underlying inflammatory conditions [5].

Studies have also found consistent changes in the composition of the gut microbiome in individuals with joint pain and arthritis, suggesting a possible connection between gut health and musculoskeletal symptoms [6].

Skin problems such as acne, eczema, rosacea and psoriasis have been increasingly linked to gut dysbiosis. An imbalance in the gut microbiome can influence the body’s immune response and inflammatory pathways, both of which play a role in common skin conditions. When the gut barrier is weakened, toxins and harmful substances may enter the bloodstream more easily, potentially triggering or worsening skin flare-ups [7].

Research has shown a clear association between gut dysbiosis and a range of dermatological conditions, suggesting that poor gut health may contribute to inflammation and imbalances in the skin's own microbiome [8].

Mood changes, including symptoms of anxiety and low mood, may be linked to gut dysbiosis through the gut-brain axis. When the gut microbiome is imbalanced, it can influence how certain chemicals, like serotonin and dopamine, are produced and regulated. These chemicals play a key role in mood, emotional balance, and mental well-being.

Studies have shown that dysbiosis and gut inflammation may be contributing factors in the development of mental health conditions such as depression and anxiety [9]. Other research indicates that improving gut health may lead to a reduction in depressive symptoms, suggesting a close relationship between gut bacteria and emotional health [10].

A poor diet is one of the most common causes of gut dysbiosis. Diets high in processed foods, added sugars, unhealthy fats and low in fibre can disrupt the natural balance of bacteria in the gut. These types of foods may reduce the diversity of the gut microbiome and encourage the growth of harmful bacteria, leading to inflammation and digestive issues [11].

Highly processed foods, artificial sweeteners and certain food additives have also been shown to negatively affect the gut microbiome [12]. On the other hand, a balanced diet rich in whole foods such as fruit, vegetables, whole grains and fermented products supports the growth of beneficial bacteria.

Stress is a well-established factor in the development of gut dysbiosis. When you're under stress, the body releases hormones such as cortisol, which can interfere with the gut’s normal function and affect the balance of its microbial community. Ongoing or chronic stress can reduce the number of beneficial bacteria and increase the presence of harmful microbes, contributing to inflammation and digestive symptoms [13] [14].

Research has shown that both psychological stress and traumatic experiences can lead to measurable changes in the gut microbiome, particularly affecting its diversity and resilience [15] [16]. These changes may not only impact digestion, but also influence mental health, immunity and the body’s overall ability to maintain balance.

Certain medications can contribute to gut dysbiosis by disrupting the natural balance of bacteria in the gut. While antibiotics are the most well-known example, as they can wipe out both harmful and beneficial bacteria, other commonly prescribed drugs can also affect the gut microbiome. These include medications such as metformin, statins, proton pump inhibitors (PPIs) and antidepressants, which may alter gut bacteria in ways that impact digestion, metabolism and even immune function [17].

Infections, particularly those affecting the gut, can significantly disrupt the balance of the gut microbiome. When the body is fighting off an infection, inflammation and immune responses can alter the environment within the digestive tract, making it less hospitable for beneficial bacteria and more favourable for harmful ones [18]. In some cases, post-infectious gut dysbiosis may also contribute to conditions like irritable bowel syndrome (IBS).

Regular or excessive alcohol consumption can negatively affect the gut microbiome and contribute to gut dysbiosis. Alcohol can reduce the diversity of gut bacteria and promote the growth of harmful microbes, which may lead to inflammation, weakened gut lining and digestive issues [19].

Studies have shown that alcohol-related changes in the gut microbiome can also impair immune function and make the body more vulnerable to infections [20].

Poor hygiene can play a role in gut dysbiosis by increasing the risk of exposure to harmful pathogens that disrupt the natural balance of bacteria in the gut. Inadequate handwashing, poor food handling and lack of sanitation can allow harmful microbes to enter the digestive system, potentially leading to infections and inflammation that upset the gut microbiome [21].

Maintaining good hygiene practices, such as washing hands before eating and preparing food safely, helps to reduce the spread of illness and supports a healthier microbial environment. 

Environmental factors such as exposure to pollutants and toxins can also contribute to gut dysbiosis. Pollutants found in air, water and even certain household products may affect the balance and diversity of gut bacteria. Over time, these exposures can disrupt the gut’s microbial environment, potentially leading to inflammation and a weakened gut barrier [22].

While it may not be possible to avoid all environmental exposures, reducing contact with harmful chemicals and supporting your gut through diet and lifestyle choices can help protect your gut health.

Treating gut dysbiosis often involves making changes to your diet and lifestyle to help restore a healthy balance of bacteria in the gut. A diet rich in fibre, fruit, vegetables, whole grains and fermented foods can support the growth of beneficial microbes. Reducing processed foods, sugar and alcohol is also important, as these can contribute to an unhealthy gut environment [23].

In some cases, supplements such as probiotics and prebiotics may help to restore microbial balance. Probiotics introduce helpful bacteria into the gut, while prebiotics feed the existing beneficial bacteria. However, the effectiveness of these supplements can vary depending on the individual and the specific strains used [24].

This is a key step in restoring gut health. Positive lifestyle changes include adopting a balanced diet rich in fibre, fresh fruit and vegetables and fermented foods, which encourage the growth of beneficial bacteria. Regular exercise, adequate sleep and effective stress management also play vital roles in supporting a healthy gut microbiome. 

At Vivere, we provide you with tailored lifestyle and dietary changes that you can follow to help improve the balance of your gut microbiome.

Taking supplements, such as probiotics and prebiotics, can help to rebalance the gut bacteria. Probiotics are live beneficial bacteria that may improve microbial diversity, while prebiotics provide the nutrients these good bacteria need to thrive. It is important to choose supplements that are well-researched and suited to your individual needs, as their effectiveness can differ from person to person.

Medical interventions may sometimes be necessary to treat gut dysbiosis, particularly when lifestyle changes and supplements are not enough. Antibiotics are commonly used to target harmful bacterial overgrowth, but they must be prescribed carefully as they can also affect beneficial bacteria if overused.

In more severe or persistent cases, a treatment called faecal microbiota transplant (FMT) may be considered. FMT involves transferring healthy donor stool into the patient’s gut to restore a balanced microbiome. This procedure has shown promising results in treating certain gut conditions, such as recurrent Clostridioides difficile infection, and is being researched for other digestive disorders as well [25]. It is important to note that there are some risks of infection with FMTs. This should be discussed with your doctor before you consider one.

If you suspect you have gut dysbiosis or are experiencing persistent digestive or related symptoms, it is important to consult a healthcare professional. They can provide a proper diagnosis, rule out other conditions and recommend the most appropriate treatment plan tailored to your needs. Seeking professional advice ensures that any treatments, such as lifestyle changes, supplements, or medical treatments, are safe and effective for your health.

Gut dysbiosis is an imbalance in the gut’s bacteria that can cause a variety of symptoms, ranging from digestive issues like bloating, gas, constipation diarrhoea, to wider effects such as fatigue, mood changes, joint pain and skin problems.

This imbalance is often triggered by factors including poor diet, stress, medications, infections, alcohol consumption, poor hygiene and environmental exposures. Fortunately, restoring gut health is possible through a combination of positive lifestyle changes, a balanced diet rich in fibre and fermented foods, and, when appropriate, the use of supplements such as probiotics and prebiotics.

In some cases, medical treatments like antibiotics or faecal microbiota transplants may be necessary. It is important to seek advice from a healthcare professional to ensure accurate diagnosis and personalised treatment, supporting the best possible outcome for your gut health and overall well-being.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Crosstalk between the Gut Microbiome and Colonic Motility in Chronic Constipation: Potential Mechanisms and Microbiota Modulation - PMC

[2] Influence of gut microbiota dysbiosis on brain function: a systematic review - PMC

[3] From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways - PMC

[4] Gut Microbiota Dysbiosis Associated with Persistent Fatigue in Hematopoietic Cell Transplantation Survivors - PubMed

[5] Role of the Gut Microbiota in Osteoarthritis, Rheumatoid Arthritis, and Spondylarthritis: An Update on the Gut–Joint Axis - PMC

[6] “Cross-talk” between gut microbiome dysbiosis and osteoarthritis progression: a systematic review - PMC

[7] Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions - PMC

[8] Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases - PMC

[9] Gut microbiota’s effect on mental health: The gut-brain axis - PMC

[10] Mechanistic Insights into the Link between Gut Dysbiosis and Major Depression: An Extensive Review - PMC

[11] Factors Influencing the Gut Microbiota, Inflammation, and Type 2 Diabetes - ScienceDirect

[12] Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options - PMC

[13] Stressful events induce long-term gut microbiota dysbiosis and associated post-traumatic stress symptoms in healthcare workers fighting against COVID-19 - PMC

[14] Exploring the complex relationship between psychosocial stress and the gut microbiome: implications for inflammation and immune modulation - Psychology

[15] Full article: Stress in the microbiome-immune crosstalk - Taylor & Francis

[16] Mind-body techniques on stress-induced gut microbiota dysbiosis in Asthmatics: A narrative review - ScienceDirect

[17] Potential effects of the most prescribed drugs on the microbiota-gut-brain-axis: A review - ScienceDirect

[18] Mechanisms of inflammation-driven bacterial dysbiosis in the gut - ScienceDirect

[19] Meta-analysis of alcohol induced gut dysbiosis and the resulting behavioral impact - ScienceDirect

[20] Alcohol-induced gut microbiome dysbiosis enhances the colonization of Klebsiella pneumoniae on the mouse intestinal tract - PMC

[21] Reconciling Hygiene and Cleanliness: A New Perspective from Human Microbiome - PMC

[22] Impact of Environmental Pollutants on Gut Microbiome and Mental Health via the Gut–Brain Axis - PMC

[23] Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options - PMC

[24] Antibiotic-Therapy-Induced Gut Dysbiosis Affecting Gut Microbiota—Brain Axis and Cognition: Restoration by Intake of Probiotics and Synbiotics - PMC

[25] What are the benefits of a ‘Crapsule’ (FMT)? - Vivere