🦠 Gut Dysbiosis Guide: Signs, Causes & How to Rebalance

What Is Dysbiosis?

Dysbiosis is an imbalance in the gut microbiome where harmful microbes outnumber the beneficial ones. This microbial shift can disrupt digestion, immune function, mental health, and even skin health.

Common Triggers

• Overuse of antibiotics
• Diets high in sugar and processed foods
• Chronic stress and poor sleep
• Environmental toxins
• Certain medications (like NSAIDs, antacids)

🚩 Signs & Symptoms of Gut Dysbiosis

Digestive Clues

• Bloating, gas, or abdominal discomfort
• Diarrhea, constipation, or alternating between the two
• Foul-smelling stools
• Reflux or heartburn

Systemic Clues

• Fatigue or brain fog
• Frequent infections or weakened immunity
• Skin issues (acne, eczema, rashes)
• Food intolerances or sensitivities
• Bad breath despite oral hygiene

Mood & Brain Clues

• Anxiety or depression
• Irritability
• Poor concentration

🔧 How to Fix Gut Dysbiosis

1. Starve the bad bugs:
Cut down on refined sugar, alcohol, processed foods, and artificial additives.

2. Feed the good bugs:
Add fiber-rich foods (legumes, whole grains, fruits, veggies) and polyphenol-rich foods (berries, olive oil, green tea).

3. Introduce good bacteria:
Use high-quality probiotic supplements or fermented foods (yogurt, kefir, kimchi, miso).

4. Use prebiotics:
Fuel your good bacteria with foods like garlic, onions, asparagus, bananas, and chicory root.

5. Manage stress & prioritize sleep:
The gut-brain axis is deeply affected by lifestyle. Aim for 7–9 hours of restful sleep and stress-reducing habits like mindfulness, yoga, or walking.

6. Rebuild the gut lining:
Glutamine, zinc, collagen, and anti-inflammatory foods may support intestinal repair.

📄 Patient Handout: “Gut Imbalance—Know the Signs & Reboot Your Gut”

Recognize the Red Flags

• Gas, bloating, heartburn
• Irregular or painful bowel movements
• Low energy, frequent colds
• Foggy thinking, mood swings
• Acne or eczema flare-ups
• Increasing food intolerance

What You Can Do
🛑 Avoid: Sugar, processed snacks, fried foods, excess alcohol
✅ Include: High-fiber veggies, fermented foods, prebiotics
🧘 Lifestyle: More sleep, less stress
💊 Supplements: Consider probiotics & gut-repair nutrients

If symptoms persist, talk to your healthcare provider. Gut health is personal—tailor solutions to your unique needs!