Your gut is one of the most important organs in your body, responsible for immune function, weight gain, bowel health and much more. It’s a network of microscopic bacteria that help your body break down food and turn it into nutrients your blood can use. But, if your gut isn’t working at its best, you can end up feeling tired, bloated and more often than not – not to mention experiencing weight gain.

Your Gut and Fatigue

A bidirectional communication channel is allowing scientists to link obesity with an imbalance in the microbiome – a group of organisms that live in your digestive tract. When your gut bacteria have a bad balance, they can release inflammatory molecules that travel to your brain. This can trigger your hypothalamus, the region of your brain that regulates appetite, to feel hungry or full.

It’s believed that this can contribute to overeating or binge eating, because your brain thinks you’re full when really you aren’t. The same research is finding that a diet rich in high-fiber foods, such as vegetables and fruits, may help to boost the number of good bacteria in your gut.

Imbalances in gut bacteria can also lead to a build-up of harmful substances in your bloodstream, called lipopolysaccharides (LPS). These LPS levels are found in blood samples taken from obese people who have an overgrowth of bacteria in the upper part of their small intestine.

This can cause inflammation and leaky gut syndrome, where your stomach lining and the intestines aren’t sealing well. In this condition, food can enter your bloodstream and wreak havoc on your immune system.

Symptoms of Leaky Gut

Signs of a leaky gut include gas, bloating, constipation and diarrhea, according to Cristy Dean, dietician and founder of Fettle and Bloom in Bath, England. She recommends cutting back on sugar and focusing on fiber-rich foods to support your gut.

Taking probiotics and gut healing tonic (foods that promote the growth of healthy bacteria) can also help. These foods are found in yogurt, kimchi, sauerkraut and kombucha and are rich in the bacteria that can improve your gut health.

Poor Sleep and Fatigue

Your gut has a direct impact on your mood and your ability to fall asleep, as well as your sleep quality. It sends signals to your brain that can trigger serotonin production, which can affect your sleep.

Chronic stress can also affect your gut, as it can lead to increased secretions of cortisol, a stress hormone that your body produces when you are anxious or stressed. Having a regular schedule and practicing mindfulness can reduce stress in your life.

You can also help your gut and reduce symptoms by making wise food choices, such as avoiding processed foods and choosing whole-food alternatives. This can also encourage your gut to be healthier and work more efficiently.

If you’re concerned about your gut health, talk to your doctor or a gastroenterologist to learn more about what can be done to restore it. Ultimately, the most important thing you can do is listen to your gut and make changes to your diet that are right for your body.