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Since one of the important functions of the gut is to break down the food we eat and absorb the nutrients from it, it stands to reason that a compromised gut will result in compromised health. The composition of the community of organisms that live in the gut is critical.
If there are not enough health-promoting organisms in the intestines, every organ in the body can be affected. The question is, can an imbalanced microbiome drain your energy and leave you constantly exhausted?
There is increased awareness among scientists and health practitioners that the gut plays an integral role in general health. If the gut is not working properly, it can't absorb the nutrients from food that the body needs to function properly. This can result in a person losing energy and feeling fatigued.
The gut microbiome affectsthe bioavailability of vitamins (such as A, B, C, D, E, and K) and minerals (calcium, iron, zinc, magnesium, and phosphorus) and these micronutrients also affect microbiome composition and functionality.
A deficiency in these and other nutrients can lead toconstant tiredness.
See Also: Dysbiosis: What Causes Imbalance in Gut Bacteria?
An unhealthy gut will reveal its status throughthe following signs.
See Also: Gut Health - Signs, Causes and Treatments for Bad Gut Health!
Yes. It’s because a healthy gut influences energy levels in several ways.
Serotonin is a neurotransmitter associated with sleep and mood. About 95% of it is produced in the intestines. When the balance between the various gut bacteria gets negatively disturbed, it can affect the amount of serotonin produced, directly influencing sleep and mood.
This imbalance can affect how well you sleep and thus if you feel energized the next day.
Serotonin is also needed for melatonin production - another neurotransmitter that regulates the body's sleep-wake cycles. All in all, when the production of serotonin is disrupted, sleep is disrupted, and exhaustion may be the result.
Also Read: Insomnia: Tips To Deal with Sleeplessness!
A healthy digestive system with a balanced gut microbiome is optimized to get the most from food. It can break down and absorb the nutrients from food, giving us the energy we need to function optimally.
When you eat a small handful of cashews, your digestive system turns it into amino acids that are made into proteins that carry out different functions including repairing cells and building muscle. In addition the digestive system extracts:
These nutrients, if properly absorbed, fuel the body and translate into high energy levels.
Also See: 17 Practical Ideas to Get More Vitamins and Minerals through Diet!
Poor dietary choices and excessive use of antibiotics can lead to an overgrowth of detrimental microorganisms in the gut, escalating chronic low-grade inflammation. Thisinflammation can interfere with normal cellular processes, including those responsible for energy production, making you feel tired and lethargic.
Managing your stress levels can also significantly impact your gut, overall health, mood, and energy.Research suggests that stressful life events may contribute to the development or aggravation of symptoms in digestive disorders, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), and peptic ulcer disease.
Stress and depression may release stress hormones that lead to inflammation and canreshape the gut microbiome, further impacting overall mood and energy.
Eating a variety of different plants has been shown to promote the growth of beneficial microbial species in your gut. A vegetarian diet could be good for your gut.
See Also: 6 Surprising Benefits of Plant-Based Diet High In Fiber!
Research has found that following a vegan or vegetarian diet could helpboost the good bacteria in the gut. The review covered several studies and the reviewers concluded that a plant-based diet benefits human health by promoting the development of a diverse and stable microbial digestive system.
Plant-based food affects the gut through several factors, including high fiber content. Plant fibers, help increase good bacteria while reducing harmful ones like Clostridium and Enterococcus.
Plant foods also contain plant compounds that boost the proliferation of beneficial bacteria like Bifidobacterium and Lactobacillus.
Related Link: Certified Vegan and Vegetarian Meal Plans
In addition to whole fruits and vegetables, your diet should include other high-fiber foods like legumes, lentils, nuts, seeds, and whole grains, such as quinoa, oats, barley, and brown rice.
Research has found that high-fiber diets create a gut environment that supports the growth of healthy gut bacteria.
See Also: 21 Easy Ways to Get More Fiber in Your Diet!
When gut bacteria break down indigestible fibers and resistant starches, short-chain fatty acids (SCFAs) are produced. Cells in the gut absorb these to use them for energy or send them to the liver.
SCFAs help reduce intestinal inflammation and regulate immune function.
Fermented foods like yogurt, kimchi, kombucha, kefir, miso, and sauerkraut are packed with health-promoting probiotics. Probiotics are beneficial bacteria that promote digestion, boost immunity, and lead to a healthy microbiome.
See Also: 10 Probiotic Foods That You Should be Eating for Your Gut!
Kimchi and sauerkraut, both made with cabbage and salt, deliver both probiotics and fiber. Eating fermented foods adds beneficial bacteria to the gut, which can help keep detrimental bacteria in check so they don't disrupt the immune system or cause inflammation.
Fiber does not directly make you feel more energetic. However, it plays an indirect role in how energized you feel by preventing fatigue.
Soluble fiber in oats, beans, lentils, vegetables, fruits, and whole grains absorbs moisture. When that happens, it swells and creates a gel-like substance that helps with digestion. In terms of sugar, soluble fiber slows down the absorption of sugar, keeping blood sugar levels steady.
Soluble fiber aids inglycemic control by helping to stabilize blood sugar levels, especially in individuals with diabetes. Those with diabetes often experience fatigue due to elevated blood sugar, which interferes with the body's ability to use glucose efficiently for energy. Including fiber in their diet might help people with diabetes feel more energetic.
Protein does not directly give you energy. However, it's a macronutrient that contributes to energy levels in several ways.
Carbohydrates like bread or pasta give an almost instant energy boost, but protein takes longer to digest, leading to a slower and more sustained release of energy. This helps maintain stable blood sugar levels and prevents energy crashes.
Also, protein is not only an important source of iron, it also plays a role in storing iron in the body. Iron deficiency leads to anemia andincreased fatigue.
Protein intake also speeds up metabolism, thereby increasing energy levels. A faster metabolism helpsconvert food into energy faster. This effect is further enhanced with exercise.
Protein powders may help with a lack of energy.Protein powders can provide sustained energy throughout the day. They are formulated to prevent a drop in blood sugar levels, preventing the resulting feeling of fatigue.
Eating the wrong foods can compromise gut health and change your microbiome, draining your energy. Limit the following foods for a healthier gut and a more energized life.
Red meat and processed meats, such as bacon, salami, sausage, and hot dogs encourage the proliferation of detrimental bacteria and reduce beneficial bacteria. Try to get most of your protein from plants, like legumes, nuts, and whole grains. These foods contain soluble and insoluble fiber that generates a healthy gut.
Packaged, processed, and fast foods are high in fat, sugar and sodium and low in fiber, which promote the growth of opportunistic strains that thrive in these conditions. This can disrupt your microbiome, which can lead to fatigue.
See Also: The Ugly Truth About Overly Processed Foods!
In addition, processed food is high in sodium (salt), whichdisrupts gut microbial composition, impairing gut function. Avoid hamburgers, French fries, mayonnaise, pizza, and soft drinks for a healthier gut.
High-fat diets speed the proliferation of harmful bacteria that injure intestinal walls.
Limit your intake of French fries and other deep-fried, and high-fat foods.
High sugar intake has a detrimental impact on the gut microbiome, leading to increases in the wrong bacteria, which leads to inflammation and other problems. Make a concerted effort to reduce your intake of sugary snacks and refined carbohydrates.
See Also: The Shocking Truth about Processed Sugar!
In addition to paying attention to what you eat, there are other steps you can take to boost your energy and avoid fatigue that can sap your enthusiasm for life.
Chronic stress has been shown toaffect gut health. The link between stress and gut health is strong. While healthy gut function has been linked to the central nervous system,studies are emerging showing that variations in the microbiome can affect mood disorders, including anxiety and depression.
The relationship between the brain and the gut can be like a vicious cycle: an imbalanced gut can cause a person to develop mood changes, and feeling nervous and anxious can wreak havoc with the gut microbiome.
Also Read: What's Stress and How can It Affect You?
It's essential to know how to manage your stress levels. Meditation, yoga, or deep breathing don't work for everybody. Find what works for you and make a concerted effort to make time and space for it.
An always-on-the-go lifestyle is detrimental to general health, but it is also crucial for gut health, something many people don't realize. Such a lifestyle fosters stress, which promotes the growth of detrimental gut bacteria, leading to an imbalanced gut.
Too little rest and quiet time compromises your gut health and robs you of stamina. Research shows sleep deprivationincreases the number of destructive bacteria. Make it a priority to get enough sleep.
Did you know this fun fact: moving your body also moves your gut? Some studies show thatmicrobiota are affected by exercise. Research shows there is a positive connection between exercise and our microbiome.
If you are not the exercise type, don't despair – just make sure you move around as much as possible during the day.
Coffee is not bad for your health, but too much too often is not good for digestion, and decreases nutrient and water uptake. Research shows that caffeine promotes digestion, but too much canupset the composition of the gut microbiota.
It's not only many cups of coffee that may be a problem. Sweet caffeinated sodas also lead to a proliferation of unfriendly bacteria. Diet sodas are no better. Artificial sweeteners have been shown to alter the microbiome in seriously detrimental ways.
Yes, superfoods high in fiber and complex carbohydrates, such as brightly colored, antioxidant-rich fruits and veggies are great for a slow release of energy.
The following superfoods would be a great addition to your diet and will help you fight fatigue:
One good way to add superfood in your diet is through superfood powders that are third-party certified like organic greens superfood powder.
An imbalanced microbiome can drain your energy and leave you constantly exhausted. Through research, it has become clear that an imbalance of microbes can cause deficiencies that lead to constant tiredness. Curbing lifestyle habits like a poor diet, too little sleep and rest, and not managing stress while following a healthy diet and avoiding antibiotics can protect your digestive system and restore energy levels.