5 Signs Your Gut Is Out Of Wack + Ways To Get It Back On Track

Plenish nutritional expert, Eve Kalinik explains the top symptoms to look out for when keeping track of your gut health and five ways to combat them.


Bloating has to be up there as one of the number one symptoms that people report when it comes to gut issues. There can be many different reasons for this. Firstly and most commonly is not chewing food thoroughly enough, particularly if you are someone that finds the bloating occurs directly after meals. So take your time to eat your food and you will see how much of a difference it makes. The other reason can be stress as during chronic periods of anxiety the body decreases the production of hydrochloric acid in the stomach (which should be high) and that can affect the way in which we break down food. A lack of stomach acid can result in large and mostly undigested particles moving further down the gut, causing bloating and other unpleasant symptoms. So when eating your food (and chewing well) then enjoy your meal in a state of ‘rest & digest’ without the distractions of phones and the internet. And more generally include plenty of restorative activities into your day-to-day routine so your stress doesn’t become a more long-term issue.

White coating on the tongue

If you have a persistent white coating on your tongue then it could be indicative of yeasts in the gut. These can create a lot of disruption including erratic bowel movements, fogginess, lethargy and most noticeably a need for sugar. These guys love the stuff! So in order to curb those cravings and the growth of yeasts then reduce your intake of refined sugars. Instead opt for a snack of one whole piece of fruit with nuts or some coconut yogurt that is naturally sweet but without the sugar content. A great natural pick me up with plenty of gut boosting probiotics to crowd out yeasts is the Plenish Water+ that will cut that sugar craving in its tracks.

Low mood

Did you know that most of our serotonin “happy hormone” is made in the gut? Moreover the microbes there have the major role in this production so it is crucial to maintain a good balance of bacteria in the gut if you want to support a more positive frame of mind. Eating plenty of polyphenol (micronutrients naturally found in plant foods) rich foods such as blueberries, tea, cold pressed extra virgin olive oil, coffee and red wine (just a glass mind you!) can provide our beneficial bacteria with these polyphenols that help them to thrive and produce this in abundance.

Low immunity

If you are getting coughs, colds and generally feeling run down a lot of the time it might be down to your gut since 80% of our immune system is located there. In particular Lactobacillus genus is the one that provides a lot of support for the immune system. The best food sources of these bacteria is through fermented foods such as sauerkraut, kimchi and coconut kefir. Daily servings of these should be part of your regular diet if you want to keep your immune army fighting fit.

Skin symptoms

You could almost think of the skin as a reflection of the gut. Often reactions in the skin can be down to intolerances – most commonly gluten and lactose so an elimination diet could be a good idea to see if these help reduce symptoms. It could also be due to some intestinal permeability (aka leaky gut) that can create a lot of immune type skin reactions so adding in foods that help to nourish the barrier of the gut is a good idea. The best of these is bone broth as it is brimming with amino acids that heal and seal the lining of the gut. Plus natural anti-inflammatory foods such as wild salmon, sardines, mackerel, flaxseed and chia seeds can all bring the gut and the skin into a much calmer state.

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