The gut, also known as the gastrointestinal (GI) tract, forms a continuous tube from the mouth to the rectum. It includes key organs such as the esophagus, stomach, small and large intestines, and colon. Its primary roles involve digesting food, absorbing nutrients, and eliminating waste.
The gut plays an essential role in overall health, including mental well-being, through the gut-brain axis, where microbiota influence neurotransmitter production, such as serotonin, and mood regulation.
This imbalance of the gut is known as dysbiosis and can contribute to issues like anxiety, depression, and inflammation, often triggered by environmental toxins, chronic stress, poor diet, or antibiotics.
Fortunately, restoring and repairing your gut health is possible through dietary shifts, such as incorporating fermented foods (e.g., yogurt, kimchi) and probiotics, along with targeted nutritional therapies and stress management.
What Is Gut Dysbiosis?
Gut dysbiosis is when the ecosystem in the microbiome of the gut is unstable. This can lower immunity, slow metabolism, and increase inflammation. It’s characterized by reduced microbial diversity, loss of beneficial bacteria, overgrowth of harmful ones, or shifts in microbial composition [1].
Common causes include antibiotics disrupting microbial balance, poor diets low in fiber and high in processed foods/sugar, chronic stress, infections, excess alcohol use, overuse of NSAIDs or proton pump inhibitors, and lifestyle factors like lack of sleep or exercise [1].
Gut dysbiosis can lead to several chronic digestive disorders, all of which can impact mental health and reduce quality of life. Some of these include [2][3]:
- Leaky Gut Syndrome: Dysbiosis weakens the gut barrier, allowing toxins and bacteria to “leak” into the bloodstream and trigger inflammation.
- Acid Reflux: An imbalanced gut can impair motility of the gastric track and affect the pH level, delay emptying. These can cause stomach acid and gas buildup, and weaken the esophageal sphincter, increasing symptoms of acid reflux and Gastroesophageal Reflux Disease (GERD).
- Bloating: Overgrowth of small intestinal bacteria and fermented carbs can produce excess methane, hydrogen, and CO2, which can increase abdominal bloating and feelings of fullness or nausea.
- Anxiety and Depression: Dysbiosis alters the health of the gut-brain axis, increasing bacteria such as Firmicutes/Bacteroidetes linked to anxiety and depression [4].
Signs Your Gut Needs Repair
Some of the common symptoms that could indicate your gut health is in need of repair include:
- Frequent bloating or gas, or stomach pain
- Chronic constipation or diarrhea
- Unexplained fatigue or low energy
- Food intolerances or strong cravings, especially for sugary or processed foods
- Skin issues like acne or eczema
- Frequent heartburn or acid reflux
- Mood swings, anxiety, or brain fog
- Unintentional weight gain or loss
6 Ways to Restore Your Gut Health
Probiotic Rich Foods
According to a Stanford study, six daily servings of fermented foods like yogurt, kefir, sauerkraut, and kimchi can significantly reduce inflammation by increasing certain microbial species. Fermented foods provide natural probiotics that boost diversity in the gut and are one of the easiest and most beneficial ways to improve your gut health [5].
Increase Fiber Intake
Aim for 25 to 30 grams of fiber daily from foods like onions, garlic, bananas, legumes, and whole grains to increase good bacteria like Bifidobacterium and Faecalibacterium, with studies showing intakes over 11.7g can help reduce dysbiosis [6].
Incorporate Anti-inflammatory Foods
Add omega-3 foods like fatty fish (e.g, salmon, tuna), which have been found to support the gut lining barrier and brain health. Studies also found that butyrate from these foods can help suppress cytokines, aiding repair in dysbiosis [7].
Hydrate
2-3L of water daily supports mucin production, which helps hydrate the intestinal tract and gut lining. Dehydration disrupts bacterial diversity and can increase inflammation.
Don’t Be Afraid of Bacteria
Over-sanitization of our environments or excessive use of antibiotics can eliminate sources of good gut microbiota. While it is still important to prevent the introduction of disease-causing pathogens and harmful environmental chemicals (e.g., pesticides), many environmental microbes support immune and gut health.
Be Patient
Shifts in the microbiome can stabilize in 1-2 weeks for some, but full repair often takes 30+ days. Don’t get discouraged. Be easy on yourself, track symptoms, and make adjustments to diet and lifestyle as needed.
Common Professional Treatment Options for Restoring Gut Health
Nutrition counselors and medical providers can provide professional treatments with screenings such as gut bacteria analysis, medical history/exam, and a discussion of your symptoms. This information is used to create an evidence-based nutrition and treatment plan that may consist of:
- Probiotic therapy: Providers prescribe specific strains of beneficial bacteria or yeasts to repopulate the gut, reduce harmful microbes, and strengthen the intestinal barrier, often guided by stool test results.
- Prebiotic supplements: These non-digestible fibers feed healthy gut bacteria, promoting diversity and microbial balance as part of personalized plans from microbiome analysis.
- Glutamine therapy: Medical providers recommend this amino acid to repair intestinal lining permeability, which is effective in reducing symptoms in conditions like IBS in clinical trials.
Functional Medicine Interventions Targeting The Gut-Brain Axis at Harper Clinic, Utah
Harper Clinic is a state-of-the-art functional medicine clinic in Utah, providing targeted treatments to strengthen the gut-brain axis, manage insulin levels, and support metabolic, hormonal, and mental health.
Our holistic approach integrates stress management and wellness practices to optimize gut health and overall well-being. Patients benefit from yoga sessions and breathwork classes to reduce cortisol and enhance the gut-brain connection, alongside Reiki energy healing and therapeutic massage to promote relaxation and intestinal repair.
Reach out to our team today by phone, text, or directly through our booking system to schedule your consultation. Begin your journey toward restored gut health.
Sources
[1] Zayas, N. et al. 2024. Insights into Gut Dysbiosis: Inflammatory Diseases, Obesity, and Restoration Approaches. International Journal of Molecular Sciences.
[2] Journal of Neurogastronetology and Motility. 2021. Gut Microbial Dysbiosis in the Pathogenesis of Gastrointestinal Dysmotility and Metabolic Disorders.
[3] Franceschi, F. et al. (2021). Interaction between Lipopolysaccharide and Gut Microbiota in Inflammatory Bowel Diseases. International journal of molecular sciences, 22(12), 6242.
[4] Li, B. et al. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14), 3258.
[5] Weaver, J. 2021. Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds. Stanford Medicine.
[6] Xu, W. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, 10(12), 2507.
[7] Karav, S. et al. (2025). Beyond the Gut: Unveiling Butyrate’s Global Health Impact Through Gut Health and Dysbiosis-Related Conditions: A Narrative Review. Nutrients, 17(8), 1305.