In recent years, scientists have made groundbreaking discoveries about the role of the trillions of microorganisms residing in our digestive tract. As regulators of vital bodily functions, including the immune system, they take part in the prevention and development of many diseases, including endocrine and urogenital conditions.

This article explores the possible link between PCOS (polycystic ovary syndrome) and gut health, how they affect one another, and possible treatments focusing on improving the gut microbiome.

How Does Gut Health Affect PCOS?

Polycystic ovary syndrome, or PCOS, is a gynecological condition that affects many women in their reproductive period. One of its hallmark features is the presence of polycystic ovaries—enlarged ovaries containing multiple small, fluid-filled follicles that often fail to release eggs regularly.

PCOS also causes irregular or absent menstrual cycles, excess androgen levels (which can lead to hormonal hair loss or hirsutism), and fertility challenges. It’s frequently associated with insulin resistance, weight gain, acne, and increased long-term risks such as type 2 diabetes and cardiovascular disease.

Doctors don’t know what causes PCOS, but they recognize insulin resistance as the primary reason behind its reproductive dysfunction. Recent research has found that gut health is a significant factor in this process. An imbalance in the gut microbiota—known as dysbiosis—can contribute to insulin resistance, systemic inflammation, and hormonal disruption, all of which are closely linked to PCOS. This growing body of evidence suggests that improving gut health may play a meaningful role in managing PCOS symptoms and supporting overall metabolic and hormonal balance.

Here is a breakdown of the key drivers of PCOS.

Gut Dysbiosis

Gut dysbiosis refers to an imbalance in the composition and function of microorganisms in our digestive tract and is often marked by the overgrowth of pathogenic bacteria, fungi, or viruses. This microbial imbalance damages the intestinal barrier, interferes with key signaling pathways, and disrupts hormonal and neurotransmitter function. These effects may contribute to systemic inflammation, insulin resistance, and chronic ovarian dysfunction, which lead to the development of PCOS.

Insulin Resistance

Insulin resistance is one of the most common characteristics of PCOS, affecting approximately 70% of patients. A diet high in sugar and unhealthy fats can cause gut dysbiosis, reducing the production of beneficial short-chain fatty acids (SCFAs) normally synthesized by certain gut bacteria. SCFAs regulate glucose and lipid metabolism, and a decrease in these metabolites can reduce sensitivity to insulin.

Gut dysbiosis also damages the intestinal epithelial barrier and increases intestinal permeability, allowing pathogens to enter the bloodstream. The leakage of certain bacterial components, such as lipopolysaccharides (LPS) and branch-chain amino acids (BCAA), is linked to immune system activation. These inflammatory mediators interfere with insulin receptors and may be responsible for insulin resistance in PCOS patients.

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Note: Learn how insulin resistance hinders weight loss and what treatments can help.

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Chronic Inflammation

Chronic low-grade inflammation is a common feature of PCOS. Increased intestinal permeability, or leaky gut, allows harmful substances like lipopolysaccharides (LPS) – components of the outer walls of certain bacteria (e.g., Escherichia coli) – to enter the bloodstream. Once in circulation, LPS can activate the immune system and stimulate the release of pro-inflammatory cytokines, leading to systemic inflammation.

High Testosterone Levels

Gut dysbiosis may trigger systemic inflammation and excess insulin production, both of which disrupt hormone regulation. Elevated insulin levels can cause ovaries to produce more androgens and prompt the pituitary gland to release more luteinizing hormone (LH), further increasing testosterone levels. This excess of androgens interferes with the normal development of ovarian follicles, leading to irregular periods and other common PCOS symptoms.

Excess Hair Growth and Acne

Excess free testosterone in the blood may cause excess hair growth on the face and other body parts, scalp hair loss (alopecia), and hormonal acne. These symptoms are common in PCOS patients.

Obesity

Obesity in PCOS patients is closely associated with a disbalance in intestinal flora. The gut microbiome plays a crucial role in digestion, energy balance, and the regulation of appetite-related hormones, such as ghrelin and leptin. A disbalance in gut microbiota levels and diversity can contribute to overeating, increased fat accumulation, and obesity. In a vicious circle, obesity perpetuates insulin resistance and excess testosterone production, exacerbating PCOS.

Infertility

Gut dysbiosis can contribute to insulin resistance and chronic inflammation, which may cause ovarian dysfunction. These metabolic and immune disorders can also disrupt the growth and development of endometrial cells, interfering with the successful implantation of a fertilized egg and contributing to infertility commonly seen in PCOS patients.

Mood Disorders

The gut-brain axis refers to the communication network between the gut and the brain, involving neural, hormonal and immune signaling pathways - including neurotransmitters like serotonin and dopamine.

These neurotransmitters play a critical role in regulating mood, and a significant portion of their production is influenced by the gut. In fact, about 90% of serotonin is produced in the gastrointestinal tract. Gut bacteria help synthesize and modulate these neurotransmitters, making a balanced microbiome essential for emotional wellbeing.

Gut dysbiosis can reduce neurotransmitter production and signaling, contributing to mood disorders such as hormonal depression and anxiety. This link is especially important in conditions like PCOS, where hormonal imbalances and gut health issues often overlap, amplifying emotional symptoms.

Does PCOS Affect Your Gut Health?

Research shows that women with PCOS often have lower gut microbiota diversity and different microbial composition. Thus, PCOS and gut health have a bidirectional relationship.

How Does PCOS Affect Gut Health?

High androgens and insulin resistance in PCOS can affect gut motility, gut barrier function, digestion, and the environment in which gut bacteria live. This creates a vicious cycle where PCOS exacerbates hormonal imbalances and gut dysbiosis, aggravating PCOS symptoms.

Gut health issues that often occur in PCOS patients include:

• Constipation
• Bloating
• Gas
• Abdominal pain

How Are PCOS and Gut Health Issues Diagnosed?

Polycystic ovarian syndrome is diagnosed using the Rotterdam criteria, which include a physical examination, symptom evaluation, and lab tests that help determine if the patient’s symptoms fit the different phenotypes of the condition. According to these guidelines, a PCOS diagnosis can be made if a patient has two of the following three features: elevated androgen levels, irregular or absent ovulation, and polycystic ovaries that are not the result of another disorder.

Since the discovery of the gut microbiome’s role in metabolic and endocrine disorders, scientists are exploring new diagnostic options for PCOS. These include using the patient’s stool sample to identify bacteria as potential biomarkers of the disease. The approach is still in the experimental phase.

How to Improve Gut Health and PCOS?

Current treatments for polycystic ovary syndrome include insulin-sensitizing and lipid-lowering medications, such as metformin and atorvastatin. However, medications are not always effective. Researchers are exploring therapies that target the gut microbiome, and the results are promising.

Probiotics and Prebiotics

PCOS patients often have reduced levels of beneficial gut bacteria like Lactobacillus and Bifidobacteria and increased levels of pathogenic microorganisms like Escherichia and Shigella.

Probiotics are foods and supplements that contain beneficial bacteria, which can help restore microbial diversity, reduce inflammation, improve insulin sensitivity, and balance hormones. Foods that contain probiotics include fermented products, such as yogurt, kefir, sauerkraut, and kimchi.

Prebiotics are foods and supplements that feed beneficial microorganisms and help them outnumber pathogens. By supporting gut microbiota, they may help reduce insulin resistance, androgen levels, and menstrual irregularities.

Our medical professionals have created Vibrant supplements with probiotics, prebiotics, and other microbiome-supporting ingredients that aid in improving gut health, metabolic functions, and hormonal imbalances.

Diet Modification

PCOS patients may benefit from dietary changes that can help diversify intestinal flora and decrease uncomfortable symptoms. Recommendations include:

• Increase intake of fiber-rich fruits and vegetables. Dietary fiber nourishes beneficial gut bacteria, promoting the production of anti-inflammatory short-chain fatty acids (SCFAs) that support overall metabolic and gut health.
• Add more polyphenols. Found in berries, green tea, apples, carrots, broccoli, etc., polyphenols balance the gut microbiome, reduce inflammation, and may improve insulin sensitivity and ovarian function.
• Eliminate processed foods and those high in sugar and unhealthy fats. These foods disrupt the gut microbiome by feeding pathogenic bacteria, contributing to inflammation, insulin resistance, and hormonal imbalance.

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Note: Learn more about anti-inflammatory diets and how they can help improve gut health.

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Other Lifestyle Changes

Sleep quality and stress levels can significantly impact the composition of our gut microbiota. Health experts recommend seven to nine hours of uninterrupted sleep at night and relaxing activities to support both microbial balance and healthy hormone levels.

Moderate-intensity exercise, including long walks, light cardio, and Pilates, can improve sleep patterns and lower stress. Research shows regular exercise is one of the best ways to improve overall health.

Fecal Microbiota Transplantation (FMT)

FMT is a procedure involving stool transplantation from a donor with healthy intestinal flora to a recipient with gut dysbiosis. Medical professionals currently perform the procedure only for patients with an antibiotic-resistant Clostridiodes difficile infection.

However, the medical community considers FMT a promising solution for other metabolic conditions, including obesity, insulin resistance, and polycystic ovary syndrome. Preliminary research suggests restoring microbial diversity through FMT may help improve hormonal balance and metabolic function in people with PCOS.

Conclusion

The gut microbiome is an emerging area of interest in medical research. Scientists have established a link between gut microbiota diversity and function and the occurrence of polycystic ovary syndrome, but more research is needed to develop adequate diagnostics and treatments.

In the meantime, adopting healthier lifestyle habits – such as more fiber intake, adding probiotic supplements, engaging in regular exercise, and improving sleep – may help support gut health and manage symptoms associated with PCOS.

Endometriosis is an inflammatory gynecological condition typically affecting women in their reproductive period. It occurs when cells similar to those covering the endometrium (lining of the uterus) grow outside of the uterus, in places where they don’t belong, such as the ovaries, bowel, and bladder.

Endometriosis can cause pain, excessive bleeding, and reduced fertility. It can also affect digestive health. Emerging evidence suggests a link between gastrointestinal and urogenital microbiota and the development of endometriosis.

This article explains how gut health and endometriosis are related and what treatments can help.

Does Damaged Gut Health Cause Endometriosis?

Doctors still don’t exactly know what causes endometriosis. One hypothesis is that endometriosis develops after repeated retrograde menstrual cycles – the flowing of blood upward into the pelvis instead of out of the body – which occurs in many patients.

However, they speculate additional factors play a role in the disease development and progression, including genetic, hormonal, and metabolic. Gut dysbiosis and other gastrointestinal disorders may also contribute to endometrial tissue implantation.

How Gut Health Affects Endometriosis

The gut microbiome plays a significant role in the pathogenesis of many diseases. Patients with endometriosis exhibit chronic inflammation and bacterial overgrowth in the gut and reproductive system, suggesting gut dysbiosis may trigger this inflammatory condition.

Gut dysbiosis refers to a disrupted gut microbiome balance. A reduced number of beneficial bacteria like Lactobacillus and an increased ratio of Firmicutes and other bacteria that cause vaginosis are associated with endometriotic microbiota.

Possible mechanisms by which gut dysbiosis affects endometriosis include immune activation, chronic inflammation, and damaged estrogen metabolism.

Estrogen

Estrogen is essential in regulating the female lower genital tract, including epithelial thickness, mucus secretion, and vaginal pH. A disbalance in the gut microbiota alters the estrobolome, a collection of microorganisms that regulate circulating estrogen. Dysbiosis increases free estrogen levels in the blood, stimulating the proliferation of female genital epithelial cells and endometriosis progression.

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Note: Estrogen imbalance can lead to various health concerns. Learn about what happens when estrogen levels are low and what treatments can help.

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Inflammation

Gut dysbiosis is known to decrease intestinal permeability, allowing pathogens to enter the bloodstream and induce inflammation. Research shows that the inflammatory microenvironment in the genital tract is closely associated with endometriosis. The disease is marked by fluctuations in proinflammatory and anti-inflammatory cytokines and chemokines, creating a state of permanent inflammation and promoting the proliferation of endometriotic cells.

Immune Function

The digestive tract hosts the highest concentrations of immune cells, such as T cells and macrophages. The gut microbiota participates in their differentiation and protects them from pathogens. A disbalance in gut microbiota diversity leads to a dysregulation of the immune cells and weakens immune function throughout the body, including pelvic immune function. It becomes ineffective at removing abnormal endometrial tissue.

The Gut-Brain Axis

The gut microbiome stimulates gonadotropin-releasing hormone (GnRH) neurons in the hypothalamus, which help regulate the production of sex hormones, including estrogen. Gut dysbiosis may impact estrogen levels and promote estrogen-related disorders like endometriosis.

While gut dysbiosis, bacterial overgrowth, and inflammation are commonly observed in patients with endometriosis, it is still unclear whether dysbiosis triggers endometriosis or is a consequence of it.

Does Endometriosis Cause Gut Issues?

Endometriosis is associated with gastrointestinal symptoms resembling those of irritable bowel syndrome, including bloating, cramping, pain, constipation, and diarrhea. Many patients with endometriosis have an increased risk of developing IBS.

How Endometriosis Affects Gut Health

Endometriosis affects gut health in several ways.

Endometriotic Lesions

Endometriosis can cause the growth of endometriotic lesions in and around the bowel, causing abdominal pain and digestive issues like constipation, diarrhea, bloating, and gas.

Prostaglandins

Endometriosis may involve an increased number of prostaglandins – lipids with hormone-like effects. They help regulate the menstrual cycle, but excess amounts of these substances can cause intense pain and heavy bleeding and worsen the inflammatory response. This can exacerbate endometrial lesions and alter gut motility.

Excess Estrogen

Estrogen plays a crucial role in digestive health. Excess estrogen, which occurs in endometriosis, can slow down digestion and cause bloating and constipation.

Gut Health and Endometriosis Diagnosis

The medical community is currently struggling to diagnose endometriosis promptly because of its complex underlying mechanisms and atypical symptoms. Patients sometimes develop symptoms for over ten years before being diagnosed with this condition. Another problem is that the available procedures, like laparoscopy and histopathology, are limited and invasive. Doctors also use imaging technology like MRI and ultrasound, but it can fail to detect the presence of pathology.

Since scientists have discovered a link between gut health and endometriosis, they are exploring more non-invasive approaches using intestinal, fecal, and genital microbiota as diagnostic markers. Potential promising biomarkers include Escherichia coli and Shigella in fecal sampling, Ruminococcus and Pseudomonas in intestinal and peritoneal fluids, and Enterobactericaea and Streptococcus in cervical mucus.

Additional studies are needed to validate the reliability of using microbial biomarkers in the early detection of endometriosis.

How to Improve Gut Health and Endometriosis?

Options for treating endometriosis currently include surgical excision of lesions, hormonal therapies, and medications like NSAIDs. However, patients report a high rate of recurring endometriosis after surgery. Hormonal therapy also carries the risk of side effects. The medical community is exploring new, microbiome-based treatments and calling for an interdisciplinary approach to managing endometriosis.

Improving gut health is emerging as a promising therapeutic approach for various diseases, including endometriosis. It can alleviate chronic inflammation present among endometriosis patients. Strategies for restoring microbiome balance include dietary interventions, probiotics, antibiotics, botanical remedies, lifestyle changes, and fecal bacteria transplantation.

Dietary Interventions

The composition of intestinal flora directly depends on our diet. Certain nutrients, such as vitamins and minerals, protect beneficial microorganisms, while refined sugars and trans fats stimulate the growth of harmful pathogens.

Research shows the following dietary schemes may help decrease the risk of developing endometriosis:

• Low-FODMAP diet – It is based on eliminating fermentable sugars that can contribute to digestive symptoms. It helps alleviate digestive disorders, including irritable bowel syndrome, which is present in many patients with endometriosis. A low-FODMAP diet supports intestinal barrier function and may decrease intestinal and pelvic inflammation.

• Omega-3 fatty acids – Found in fish, seaweed, and nuts, omega-3s help regulate intestinal homeostasis. They may help improve the ratio of beneficial (e.g., Bifidobacterium) and harmful bacteria (e.g., E. coli), reducing inflammation. A study showed they may also reduce pain associated with endometriosis. Dietary supplements with omega-3 fatty acids ensure a higher intake of omega-3s and faster results. Our health experts at Vibrant Vitality Clinic recommend their sustainably sourced, bioavailable supplement, Vibrant OMEGAS.

• Dietary fiber – Fiber feeds intestinal flora, which produces short-chain fatty acids (SCFAs) as a byproduct of the fermentation process. SCFAs protect the gut from pathogens, support the intestinal barrier, and promote immune function. Another study found that mice with endometriosis had reduced levels of short-chain fatty acids, suggesting that a disrupted gut microbiome may contribute to the growth of endometriotic lesions.

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Note: Anti-inflammatory diets can help improve many medical conditions, including gut, heart, and mental health concerns.

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Probiotics

Probiotics are live microorganisms in fermented foods and probiotic supplements which promote microbiota homeostasis. They are increasingly used for various disorders related to imbalanced gut microbiome, because they inhibit the growth of pathogens, protect the intestinal barrier, and enhance the immune system.

Studies show specific bacteria are particularly beneficial for endometriosis patients, including Lactobacillus gasseri, Lactobacillus acidophilus, Lactobacillus plantarum, and Lactobacillus fermentum.

More studies are needed to determine the best probiotics administration routes and dosage to counter dysbiosis and provide optimal long-term results.

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Note: Our medical professionals have designed a special gut-supporting formula to heal compromised gut microbiome. Vibrant Biome contains carefully selected probiotic strains to increase intestinal flora diversity and support a healthy immune and digestive system.

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Antibiotics

Antibiotics are an effective treatment for bacterial infections. Since many endometriosis patients exhibit increased pathogenic bacteria, such as Streptococcus bovis and Escherichia coli, doctors commonly prescribe antibiotics with probiotics.

Herbal Remedies

Botanical drugs are being explored as a gentler treatment option for endometriosis patients, providing soothing, anti-inflammatory effects with fewer side effects than conventional medications. Some of the most studied herbs and plant extracts for gut health and inflammatory-related conditions include kudzu vine, black garlic extract, resveratrol, curcumin, and catechin. More studies are needed to confirm the safety and effectiveness of botanical drugs for endometriosis management.

Lifestyle Changes

Lack of sleep, high stress, alcohol, cigarettes, and other unhealthy lifestyle choices damage the gut flora diversity and integrity. Adopting the following habits can help improve the microbiome’s composition and regulate inflammation:

• Seven to nine hours of sleep during the night.
• Stress management techniques, such as yoga, meditation, and relaxing hobbies.
• Regular physical activity, such as brisk walking, jogging, swimming, aerobics, etc.
• Limited alcohol intake.
• No smoking.

Fecal Microbiota Transplantation

Fecal microbiota transplantation (FMT) is a surgical treatment for gastrointestinal, blood, metabolic, and other diseases. It is the process of transferring healthy people’s fecal bacteria into the GI tract of patients with dysbiosis. In the future, it might become a treatment option for endometriosis since a link between gut dysbiosis and endometriosis has been established.

Conclusion

Recent research on the gut microbiome explores novel treatment options for diseases that are difficult to treat, such as endometriosis. By restoring gut flora homeostasis, endometriosis patients may avoid surgery - which currently has a high recurrence rate - and reduce reliance on medications that often cause side effects.

While further studies are needed to confirm the effectiveness of gut-targeted treatments for endometriosis, adopting healthier dietary and lifestyle habits may support overall wellbeing and symptom management.

Irritable bowel syndrome (IBS) is heavily influenced by hormonal changes. Its symptoms can worsen and overlap with menstrual, menopausal, or pregnancy-related discomfort. Understanding this connection is key to effective management.

This article explores the link between IBS and hormones and offers practical tips for symptom relief.

Does Hormonal Imbalance Cause IBS?

Yes, hormonal imbalance can contribute to IBS, but it is not the sole cause. Hormonal shifts can affect gut pain sensitivity, digestive enzyme production, and how quickly food moves through the intestines.

While the exact cause remains unknown, IBS is believed to result from a combination of gut-brain interactions, altered gut motility, heightened intestinal sensitivity, and potential changes in gut microbiota.

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Note: Read about the connection between gut health and hormones.

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What Hormones Cause IBS?

Estrogen, progesterone, and cortisol are the primary hormones linked to IBS. Their fluctuations can affect gut motility, sensitivity, and digestion, often intensifying IBS symptoms and inflammation.

Some studies show that the two sex hormones may also interfere with the gut microbiome, leading to bloating, cramping, and irregular bowel movements. Moreover, cells in the gut contain receptors that allow these hormones to bind, indicating that the digestive system is designed to respond to hormonal changes.

Estrogen

Studies suggest that estrogen and its receptors influence the progression of gastrointestinal disorders, including IBS. Low estrogen levels can trigger IBS flare-ups in the following ways:

• Pain level - A decrease in estrogen lowers the pain threshold, partly due to its role in enhancing serotonin production, a neurotransmitter associated with wellbeing. Conversely, a rise in estrogen can reduce pain sensitivity, alleviating discomfort from cramps or stomachaches.
• Digestion – Estrogen promotes efficient digestion by stimulating intestinal muscles. Low estrogen levels can slow the process and reduce muscle tone in the gut, leading to constipation, bloating, and discomfort. A sluggish gut retains more water, further amplifying digestive issues.
• Inflammation - Estrogen's anti-inflammatory effects help regulate immune cells that protect against pathogens and maintain gut barrier integrity. When estrogen drops, inflammation increases, potentially worsening IBS symptoms.

Progesterone

Progesterone can impact digestive health and deteriorate IBS in the following manner:

• Gut microbiome – Increased progesterone levels may impact the activity of gut bacteria, and oral progesterone can alter GI microbiota, notably increasing Lactobacillus reuteri levels.
• Bowel movements – High progesterone levels during the luteal phase delay gastric emptying, leading to gas, firm stools, bloating, upset stomach, and indigestion. During menstruation, a sudden drop in progesterone and a rise in prostaglandins (hormone-like chemicals) may cause diarrhea.

Cortisol

Cortisol regulates the body's response to stress and worsens IBS symptoms if left unchecked. Chronic stress disrupts hormone and neurotransmitter balance, causing gas, bloating, and abdominal pain.

High cortisol levels can trigger colon spasms, leading to cramps and discomfort. Stress also disrupts gut bacteria, further worsening IBS symptoms and increasing the risk of gut dysbiosis.

Estrogen helps manage stress by regulating cortisol levels. When estrogen is low, cortisol increases, intensifying stress and IBS symptoms. Understanding this connection is key to managing stress-related IBS flare-ups.

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Note: Read more about stress and hormones and discover seven ways to naturally lower cortisol levels.

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Hormonal IBS Symptoms

Irritable bowel syndrome is a long-term condition, which means that the symptoms occur sporadically after specific triggers (e.g., food, medication, or hormonal changes). Constipation, abdominal pain, bloating, fatigue, anxiety, and depression are more common in women, whereas men are more likely to report diarrhea.

Hormonal shifts can trigger or worsen the following physical and mental IBS symptoms:

• Cramps
• Bloating
• Gas
• Belly aches
• Diarrhea
• Constipation
• Increased mucus in stool
• Increased bowel sensitivity
• Changes in gut motility
• Nausea
• Appetite changes
• Worsening of PMS symptoms
• Irregular or missed periods
• Heavier or more painful periods
• Fatigue
• Migraine
• Depression
• Anxiety
• Brain fog
• Irritability
• Food intolerance
• Headaches
• Urinary problems
• Pelvic organ prolapse
• Chronic pelvic pain
• Pain during intercourse

How Do Hormonal Changes Affect IBS?

Hormonal changes impact all bodily functions, including metabolism, mood, sleep patterns, and digestive health. Each hormonal shift can affect the intestines and worsen IBS symptoms.

Menstruation

During menstruation, progesterone and estrogen levels drop, and abdominal discomfort usually becomes more intense. Bleeding can be accompanied by constipation or diarrhea, stomach pain, and cramps. An IBS flare-up during menstruation is more challenging because IBS symptoms often overlap with menstrual discomfort.

These are the key factors that contribute to IBS symptoms during menstruation:

• Shedding of the uterine lining - The body releases prostaglandins that trigger uterine contractions to help shed its lining, which may also explain why many women report more severe IBS symptoms during menses. These hormonal fluctuations impact gut motility, increase sensitivity, and intensify cramps, pain, and bowel movements.
• Increased sensitivity - Women with IBS often experience heightened gut sensitivity (visceral hypersensitivity), which worsens with hormonal changes during the menstrual cycle, intensifying pain and discomfort.
• Fluid retention - Hormonal shifts during the menstrual cycle can cause fluid retention, increasing bloating and discomfort. In women with IBS, this may intensify abdominal distension and pain.

Pregnancy

High progesterone levels during pregnancy can slow motility, worsen constipation, and disrupt sphincter function, leading to heartburn and GERD (gastroesophageal reflux disease). Weight gain, abdominal pressure, and pelvic changes further impact bowel movements, especially during the third trimester.

However, for some women, IBS symptoms may improve due to high progesterone that relaxes the gut and reduces cramping. Elevated estrogen and progesterone levels may also reduce pain sensitivity and alleviate chronic pain syndromes like migraine.

Perimenopause and Menopause

Sex hormone production drastically decreases during perimenopause and menopause. The sudden drop in estrogen and progesterone levels can affect digestive health, triggering gastrointestinal issues like acid reflux, constipation, diarrhea, and IBS.

Scientists have discovered that women aged 40 and 65 often face gastrointestinal issues that stress, poor sleep, diet, and lack of physical activity exacerbate. However, more research is needed to clarify the exact relationship between menopause and IBS.

Birth Control Pill

Contraceptive pills have not been shown to cause irritable bowel syndrome or aggravate symptoms. However, they contain synthetic versions of progesterone, estrogen, or both, which can influence gut function.

The impact of hormonal contraception varies depending on the formulation and individual response. Some women may experience bloating, nausea, or changes in bowel habits due to hormonal shifts. Others may notice no digestive changes or even experience symptom relief.

Who Is Most Likely to Get Affected by Hormonal IBS?

Irritable bowel syndrome affects up to 15% of Americans, and women are twice as likely as men to develop this gastrointestinal condition.

This disparity may be due to female sex hormones (progesterone and estrogen) triggering IBS flare-ups. In contrast, the male sex hormone (testosterone) may protect against the condition, according to research.

Several factors increase the likelihood of developing hormonal IBS:

• Being female.
• Being under the age of 50.
• A family history of IBS.
• Early-life exposure to stressful events.
• Mental health conditions like anxiety or depression.
• Having a bacterial infection in the gut.

How Is Hormonal IBS Diagnosed?

Rome IV criteria, the standard diagnostic guideline for IBS, require symptoms to occur at least once a week in the last three months, with an onset at least six months earlier. Your healthcare provider will review your medical history and may ask you to track your IBS symptoms in a journal.

You may receive an IBS diagnosis if you experience:

• Stomach pain
• Bloating
• Cramping
• Pain and discomfort linked to bowel movements
• Changes in stool appearance or frequency

Since IBS can be mistaken for other digestive illnesses, your healthcare provider may perform additional testing for an accurate diagnosis. These tests include a stool analysis, CT scan, colonoscopy, upper endoscopy, lactose intolerance test, and test for bacterial overgrowth.

Hormonal IBS Treatment

There are many effective IBS remedies and treatments that can calm gastrointestinal irritation triggered by hormonal shifts. A combination of medication, home remedies, supplements, and lifestyle changes help manage IBS flare-ups and relieve most symptoms.

Bear in mind that IBS is a chronic condition that requires long-term solutions and a combination of strategies to address both gastrointestinal and hormonal symptoms. Treatment may also vary based on the type of IBS you have: IBS-C (constipation), IBS-D (diarrhea), or IBS-M (a combination of both).

Dietary Adjustments

You can keep IBS under control despite hormonal imbalance with the following dietary adjustments:

• Eat smaller meals more frequently to reduce bloating and discomfort.
• Eliminate trigger foods that increase inflammation and indigestion.
• Avoid eating high-FODMAP foods like wheat, garlic, onion, beets, cherries, honey, and almonds.
• Limit the intake of caffeinated and alcoholic beverages to reduce inflammation.
• Drink more water to reduce constipation and bloating and aid gut motility.
• Drink herbal teas like peppermint or chamomile to calm the digestive tract and soothe intestinal spasms.
• Avoid eating processed, salty, and sugary foods rich in additives, artificial sweeteners, and trans fats.
• Include anti-inflammatory foods rich in fiber, vitamins, minerals, and probiotics.
• Keep a food journal to track meals and determine potential triggers or food sensitivity.
• Eat mindfully and chew slowly to prevent overeating or bloating due to swallowed air.

Supplements

Dietary supplements support hormonal balance and digestive health by providing essential vitamins, minerals, and amino acids needed for overall wellbeing. A healthcare professional will help you find the right supplement for your specific IBS symptoms and hormonal issues.

Our health experts recommend the following:

• Gut-supporting supplements (Vibrant Gut Support and Vibrant Digest) - Enhance gut microbiome, improve motility, and aid digestion. They can improve IBS symptoms, boost nutrient absorption, and promote a healthy inflammatory response.
• Vitamins and minerals for stress reduction – Vitamin B complex (Vibrant B), magnesium (Vibrant MG), and vitamin D (Vibrant D) relax the intestinal muscles, reduce cramping and spasms, and improve metabolic health and GI regulation.
• Hormone-balancing supplementation – Includes essential vitamins and minerals that help optimize hormone levels and a healthy stress response, like Vibrant DHEA.
• Probiotics and digestive enzymes – Supplements like Vibrant Biome help balance gut bacteria, improve digestion, and reduce gastrointestinal inflammation.

Medication

Over-the-counter pain relievers like ibuprofen or naproxen can reduce menstrual cramps, while peppermint oil capsules can reduce bowel spasms and alleviate stomach pain.

Prescribed medication is used for severe or persistent IBS symptoms. The doctor customizes the treatment based on your hormonal levels and the type of IBS (diarrhea, constipation, or mixed).

The following medication can help relieve IBS during intense hormonal changes:

• Laxatives - Speed up bowel movements and help relieve constipation.
• Bulking agents or fiber supplements – They can ease the passage of stool.
• Antispasmodics - Reduce muscle contractions and decrease bloating and discomfort.
• Antidiarrheal agents - Reduce stool frequency, slow gut transit, and prevent cramping.
• Secretagogues and prosecretory agents - Increase digestive fluids, improve bowel movement regularity, and alleviate constipation.

Hormone Replacement Therapy (HRT)

Hormone therapy treats hormonal deficiencies that may contribute to IBS and other digestive disorders. Under a doctor’s guidance, a patient may undergo bioidentical hormone replacement therapy (BHRT) to optimize progesterone and estrogen production or testosterone therapy (TRT) to replace testosterone.   

By stabilizing hormone levels, HRT can reduce symptoms like bloating, abdominal pain, and irregular bowel movements. It can also alleviate emotional stress and mood swings, which are common triggers for IBS flare-ups.

Stress Management

Chronic stress can disrupt hormones, cause stomach issues, and activate inflammation. It is a key trigger for IBS, making stress management an essential part of hormonal IBS treatment.

Mindfulness, deep breathing, and yoga can reduce stress and improve overall wellbeing. Regular practice of these techniques, along with progressive muscle relaxation or guided visualizations, can help manage flare-ups and alleviate pain by promoting relaxation and calming the mind.

Exercise

Exercise positively impacts hormones and improves digestion, reduces stress, and provides IBS relief. Gentle exercises like brisk walking, stretching, jogging, swimming, and aerobics support gut motility, elevate heart rate, and increase blood flow to improve nutrient absorption and eliminate waste.

Aim for at least 150 minutes of moderate, low-impact exercise per week and avoid vigorous exercise as it may not be suitable during abdominal pain and digestive discomfort.

Heat Therapy

Applying a heating pad or hot water bottle to your stomach relaxes muscle spasms and reduces pain. Heat is especially soothing for menstrual cramps, IBS-related discomfort, and bloating. It increases blood flow to the area, providing relief from cramping and tension.

Using a heating pad before bed or during a flare-up can ease discomfort and promote relaxation.

Rest

Hormonal imbalances may provoke insomnia and disrupt sleep patterns. Disrupted sleep can exacerbate IBS symptoms and intensify hormonal discomforts like menopausal night sweats or menstrual cramps.

Establish a consistent sleep routine and create a calming environment to ensure you get deep, restorative sleep. Prioritizing sleep helps regulate your body’s stress response and supports overall digestive health.

What Happens If Hormonal IBS Goes Untreated?

Hormonal IBS is complex and multifaceted and may provoke severe health conditions if left untreated. You may experience increased abdominal pain, bloating, cramps, and nutrient deficiencies that may further disrupt your hormones.

Unmanaged IBS is especially risky during pregnancy as it may lead to preterm labor, miscarriage, a prolapsed uterus due to frequent constipation and a weakened pelvic floor, and dehydration due to prolonged diarrhea.

Closely monitor stool changes, such as excessive mucus, blood, or unusual consistency. Seek immediate medical attention if you experience severe abdominal pain, fever, vomiting, nausea, sudden weight loss, or rectal bleeding.

Conclusion

Understanding the relationship between IBS and hormonal changes is crucial for effective management. While women are more commonly affected, everyone can benefit from recognizing the connection between this chronic gastrointestinal condition and hormonal fluctuations.

Consult our medical staff for expert guidance on improving gut health and restoring hormonal balance.

Our cells need nutrients to perform vital bodily functions and keep us alive. When we eat and drink, it is our digestive system’s job to break down, absorb, and transmit essential nutrients to cells throughout the body. However, when one or more steps in this complex process fail, the food remains unabsorbed.

This article explains what causes nutrient malabsorption, how it affects our bodies, and how to treat the symptoms and triggers.

What Is Nutrient Malabsorption?

Nutrient malabsorption is the impaired ability of the gastrointestinal tract to absorb nutrients, usually due to dysfunction of the small intestine, where most nutrient absorption occurs. Other digestive organs that can be responsible for malabsorption include the pancreas, gallbladder, liver, and stomach.

Unabsorbed food moves to the large intestine, where it is fermented by bacteria or directly excreted through stool. Uncomfortable symptoms usually follow the elimination of unabsorbed nutrients. Long-term nutrient malabsorption can cause nutrient deprivation and lead to malnutrition.

What Nutrients Can Be Difficult to Absorb?

Patients can suffer from malabsorption of any macro or micronutrient. Macronutrients include fats, proteins, and carbohydrates. Micronutrients are vitamins and minerals.

Fat Malabsorption

Fats are broken down into essential fatty acids, which provide energy to cells and aid the absorption of crucial vitamins like vitamins A, D, K, and E. Lipid absorption is a complex process that involves lipolytic enzymes, bile salts, and intestinal transport mechanisms. A disruption in any step of the fat breakdown - in conditions such as pancreatic insufficiency, bile acid deficiency, or intestinal disorders - can lead to fat malabsorption.

Protein Malabsorption

Proteins are broken down into amino acids and absorbed into the bloodstream so the body can use them for building muscle and tissue repair. Certain conditions, such as cystic fibrosis and intestinal damage, impair protein digestion and absorption, but protein malabsorption alone is uncommon.

Carbohydrate Malabsorption

Our digestive system breaks down carbohydrates into monosaccharides (sugars like glucose, fructose, and galactose), which are absorbed into the bloodstream. Glucose is the primary monosaccharide because our cells use it as the main energy source.

Sometimes, the body lacks the enzymes needed to digest specific carbohydrates. One well-known example is lactase deficiency, which results in lactose malabsorption. People who suffer from this condition fail to properly digest lactose, a carbohydrate composed of glucose and galactose, which leads to symptoms such as bloating, diarrhea, and gas.

Vitamin and Mineral Malabsorption

Each vitamin and mineral has specific roles in our body, helping to carry out vital functions, including energy metabolism, oxygen transport, hormone regulation, and cognitive processes. Their absorption depends on properly functioning intestinal transport mechanisms and the digestion and absorption of other nutrients.

Dysfunctions like fat malabsorption and intestinal diseases can cause micronutrient malabsorption. Commonly affected vitamins and minerals include vitamins B1, B9, B12, D, K, calcium, iron, magnesium, selenium, and more.

Nutrient Malabsorption Symptoms

Nutrient malabsorption symptoms depend on the degree of malabsorption and which nutrients are affected. The symptoms include:

• Bloating
• Gas
• Flatulence
• Diarrhea
• Steatorrhea (fatty stool)
• Nausea
• Vomiting
• Unintentional weight loss
• Anemia
• Abdominal pain
• Edema (swelling)
• Dry skin
• Hair loss
• Night blindness
• Weakened bones
• Muscle pain
• Developmental delay (in children)
• Osteoporosis
• Increased bleeding of the gums and nose
• Fatigue
• Infertility

What Can Cause Nutrient Malabsorption?

Many medical problems can cause nutrient malabsorption, from congenital and acquired defects of the digestive system to infections and lifestyle habits.

Fat malabsorption causes include:

• Zollinger-Ellison syndrome
• Crohn’s disease
• Ulcerative colitis
• Celiac disease
• Small bowel resection
• Liver disease
• Small intestinal bacterial overgrowth
• Chronic pancreatitis
• Cystic fibrosis
• Pancreatic cancer
• Gastric surgery
• Lymphatic system disorders

Carbohydrate malabsorption occurs due to:

• Pancreatic amylase deficiency
• Lactase deficiency
• Sucrase deficiency
• Celiac disease
• Tropical sprue
• Crohn’s disease
• Ulcerative colitis
• Absolute loss of small intestinal mucosa
• Indigestion of unabsorbable carbohydrates (cellulose, sorbitol), etc.
• High consumption of processed, high-fructose products

The following conditions can cause protein malabsorption:

• Chronic pancreatitis
• Cystic fibrosis
• Inflammatory bowel disease
• Intestinal lymphangiectasia
• Bowel resection

Vitamin and mineral malabsorption causes include:

• Fat malabsorption
• Bariatric surgery
• Intestinal diseases and abnormalities
• Stomach diseases and abnormalities
• Medication overuse

Other causes of general malabsorption are:

• Autoimmune diseases (e.g., HIV/AIDS)
• Bacterial infections
• Alcohol abuse
• Surgery for obesity

Nutrient Malabsorption Risk Factors

Some people are more prone to nutrient malabsorption than others. Risk factors include:

• Family history of malabsorption
• Intestinal surgery
• High-fructose diet
• Alcohol abuse
• Certain medications (laxatives, antibiotics, corticosteroids, diuretics, etc.)

How Is Nutrient Malabsorption Diagnosed?

Nutrient malabsorption is sometimes apparent from a physical examination and a detailed review of the patient’s symptoms (their duration, timing, appearance, and severity), past medical history, family medical history, current therapies, and lifestyle habits.

In other cases, patients need more tests, including blood tests, stool analysis, imaging, endoscopy, and other diagnostics.

Physical Examination

The medical provider performs a full abdominal examination, inspecting potential hyper/hypoactive bowel sounds, abdominal distention, muscle wasting, abnormal reflexes, cardiac arrhythmia, poor wound healing, visual impairment, decreased cognitive ability, etc.

Blood Tests

Doctors use blood tests to evaluate nutrient deficiencies and support or discard a malabsorption diagnosis. The tests include:

• Complete blood cell count
• Albumin
• Minerals (e.g., magnesium, zinc, iron, phosphorus)
• Vitamins (e.g., B12, D, folate)
• Electrolytes, etc.

Stool Tests

They typically assess fat malabsorption syndromes. They can also detect parasites and bacteria that potentially cause malabsorption. Common tests include:

• Fecal fat – From a single stool.
• 72-hour fecal fat excretion – From a three-day specimen.
• Sudan III stain – From a spot stool sample.
• Acid steatocrit – Rapid test for steatorrhea.
• Near-infrared reflectance analysis (NIRA) – Simultaneously tests for fat, carbohydrates, and nitrogen.

Breath Tests

The presence of hydrogen or methane gas during a breath test suggests carbohydrate malabsorption or small intestinal bacterial overgrowth (SIBO). When unabsorbed sugars enter the colon, gut bacteria ferment them, producing hydrogen and methane gas, which can be detected in the breath.

More Specific Diagnostic Tests

Doctors use some of these diagnostics to confirm their diagnosis.

• Endoscopy – A small tube with a camera is inserted into the patient’s small intestine through the mouth and stomach. It can take a small sample of the tissue (biopsy). This test helps doctors detect Crohn’s disease, celiac disease, and other disorders of the lining of the small intestine.
• Colonoscopy – A flexible tube with a camera on its end is inserted into the patient’s large intestine to screen for potential causes of malabsorption, such as inflammatory bowel disease, ulcers, polyps, and cancer.
• Imaging – Tests like CT scans and MRIs provide pictures of the digestive system, helping detect signs of structural abnormalities and mucosal damage.

Can You Prevent Nutrient Malabsorption?

A nutritionally rich diet and limited alcohol intake promote a healthy gut microbiome and reduce the risk of nutrient malabsorption.

For individuals with a family history of intestinal diseases (such as celiac disease, Crohn’s disease, or colorectal cancer), early screening and lifestyle adjustments can help manage risk. In rare cases, preventive surgery may be considered for high-risk conditions like familial adenomatous polyposis (FAP) or severe Crohn’s disease complications.

However, many diseases that cause malabsorption develop unpredictably and may not always be preventable. Maintaining gut health through a balanced diet, stress management, and avoiding excessive antibiotic or NSAID use lowers the risk of digestive dysfunction.

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Note: Learn more about gut dysbiosis and why it is important to maintain a healthy bacterial flora for overall health.

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Nutrient Malabsorption Treatments

Treatments for nutrient malabsorption vary based on the cause and the severity of the symptoms. The therapy can focus on symptom relief, treatment of the underlying condition, and prevention of further health damage. Its success depends on establishing an accurate diagnosis.

Dietary Changes

A medical professional may prescribe a particular diet that eliminates certain foods potentially causing an intolerance and triggering malabsorption, such as lactose-containing dairy, sugary foods, etc. They may also recommend increasing the intake of other foods to ensure the patient receives the necessary nutrients.

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Note: An anti-inflammatory diet is often recommended for people with food intolerances that can contribute to malabsorption.

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Dietary Supplements

Patients with nutrient malabsorption can take dietary supplements to make up for lacking enzymes or lost nutrients. Doctors often prescribe digestive enzymes, probiotics and prebiotics, vitamins, minerals, and other gut-supporting nutrient combinations.

Our medical professionals at Vibrant Skin recommend Vibrant Digest for patients who experience occasional gas and bloating and need help with macronutrient digestion. Vibrant Gut Support is a more powerful combination of nutrients and provides comprehensive support for optimal gut health, healthy intestinal mucosal lining, healthy intestinal function, and reduced inflammatory response.

IV Therapy

IV therapy is an effective treatment for people with nutrient malabsorption and deficiencies. It enables faster and higher nutrient uptake, delivering lacking vitamins, minerals, amino acids, and other supplements directly to the bloodstream. IV therapy also rehydrates the body, improves immunity, increases energy, and provides other health benefits.

Medications

Doctors may prescribe medications to treat malabsorption symptoms and underlying medical conditions. Examples include antibiotics for infections and small intestinal bacterial overgrowth, corticosteroids and anti-inflammatory agents for Crohn’s disease, antispasmodic drugs to relax the intestinal tract, and anti-diarrhea medications.

What Happens If You Don’t Treat Nutrient Malabsorption?

Nutrient malabsorption is not a life-threatening disease. However, timely efforts to manage the symptoms prevent more severe conditions that can potentially develop due to nutritional deficiencies. They include:

• Growth delay in children
• Poor immunity
• Visual impairment
• Severe malnutrition
• Anemia
• Life-threatening electrolyte disturbances
• Bowel perforation
• Osteoporosis
• Neurological dysfunction
• Chronic fatigue
• Depression
• Dementia
• Anorexia
• Cardiac arrhythmias, etc.

When Should You Visit a Doctor?

If you experience symptoms of nutrient malabsorption, such as gas, bloating, chronic diarrhea, and fatty stools for an extended period, contact your healthcare provider. It is important to modify your lifestyle habits to alleviate gastrointestinal problems and seek timely medical help.

Conclusion

Nutrient malabsorption creates uncomfortable symptoms that can lead to more severe damage if not treated on time. Since various disorders can cause malabsorption, it is best to seek professional medical help to ensure proper treatment.

Our friendly team at Vibrant Vitality Clinic has vast experience managing digestive disorders. We can help you restore your gut health and a well-balanced, vibrant life.

Gastrointestinal and thyroid activities are interrelated bodily functions. Their interactions are complex, and the medical community refers to them as the gut-thyroid axis. A damaged thyroid can cause various digestive concerns, and gut problems can trigger endocrine disorders.

This article explains how thyroid and gut health are connected, how to recognize the primary health concern, and recommends effective treatments.

Can the Thyroid Affect Gut Health?

The thyroid gland is a vital endocrine organ that regulates essential bodily functions, including metabolism, reproduction, growth, development, and the immune system. It also affects nutrient digestion and absorption via thyroid hormones thyroxine (T4) and triiodothyronine (T3), which regulate the conversion of food into energy and indirectly impact motility or how fast food moves through the GI tract.

An overactive thyroid gland (hyperthyroidism) produces too many thyroid hormones, increasing gut motility while an underactive thyroid gland (hypothyroidism) reduces motility. These changes disrupt gut microbiota composition, potentially leading to dysbiosis, increased intestinal permeability (leaky gut), and digestive problems.

How Do I Know My Gut Health Is Affected by My Thyroid?

Gastrointestinal conditions often coexist with a dysfunctional thyroid gland. The following symptoms may indicate your gut health is affected by a thyroid disorder.

Hyperthyroidism

An overactive thyroid can cause diarrhea, malabsorption, weight loss, bacterial infections, liver problems, anxiety, irritability, etc.  

Hypothyroidism

An underactive thyroid can lead to delayed gastric emptying, constipation, poor nutrient absorption, lactose intolerance, small intestine bacterial overgrowth (SIBO), low stomach acid, etc. Hypothyroid patients can also experience dry mouth, difficulty swallowing, and heartburn.

Autoimmune Diseases

Autoimmune diseases associated with thyroid dysfunction, such as Hashimoto’s and Graves’, often occur with celiac disease and non-celiac wheat sensitivity. They increase the risk of gut inflammation and leaky gut syndrome.

How Do I Know If My Thyroid Is Affected by the Gut?

Our gut health and the balance of intestinal flora directly impact thyroid function. Hypothyroidism, hyperthyroidism, and autoimmune diseases can stem from the following gastrointestinal problems.

Leaky Gut

Increased intestinal permeability allows undigested food, toxins, pathogens, and other harmful substances to enter the bloodstream, trigger inflammation, activate the immune system, and disrupt thyroid hormones.

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Note: Learn more about leaky gut and how to treat it.

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Poor Nutrient Absorption

Poor nutrient absorption, especially that of minerals essential for thyroid function (selenium, zinc, iron, and iodine), can disrupt thyroid metabolism and the secretion of thyroid hormones.

Gut Dysbiosis

The gut microbiome impacts thyroid health in several ways:

• It helps break down dietary fibers and create short-chain fatty acids, which aid in immune regulation.
• It impacts the activity of specific enzymes in the intestinal wall that help convert thyroid hormones T4 into their active form, T3.
• It regulates dopamine levels, which can modulate the levels of the thyroid hormone TSH.

Disturbing gut microbiota homeostasis can lead to chronic inflammation, impaired nutrient absorption, altered thyroid hormone levels, and autoimmune diseases (Hashimoto’s and Graves’).

Who Is Most Likely to Have Thyroid-Gut Health Issues?

Millions of people suffer from conditions related to thyroid and gut health. The underlying causes include genetic predisposition, impaired immune system, environmental factors, and lifestyle habits. Anyone can develop associated health problems, but some factors increase the risk of specific diseases.

• Gut dysbiosis, leaky gut syndrome, and celiac disease increase the risk of Hashimoto’s thyroiditis and Graves’ disease.
• Small intestinal bacterial overgrowth, irritable bowel syndrome, leaky gut, and bacterial infections (e.g., H. pylori) increase the risk of hypothyroidism and autoimmune reactions.
• Nutrient deficiencies and malabsorption increase the risk of impaired thyroid function.
• Chronic stress and stress-induced gut dysbiosis can suppress thyroid function.
• Antibiotics, birth control pills, and other medications can disrupt gut flora, digestion, and nutrient absorption, and lead to thyroid dysfunction.
• Women are more likely than men to experience impaired gut health and thyroid imbalances.

How Are Thyroid-Gut Issues Diagnosed?

Patients with thyroid and gut problems may have symptoms that overlap with those of other conditions. When examining a patient, doctors rely on tests for thyroid and gut-related disorders. Proper treatment depends on accurate and timely diagnosis.

Thyroid Tests

Thyroid tests establish how well the thyroid gland is functioning. The standard thyroid blood test measures the levels of TSH, T4, and sometimes T3. Doctors can also order antibody tests (Anti-TPO, Anti-Tg) to detect autoimmune diseases, and a thyroid scan to look for abnormal growth.

Tests for Gut Health

If a doctor suspects your digestive concerns are related to thyroid issues, they may order stool, blood, urine, and breath tests to detect inflammation, maldigestion, malabsorption, food intolerance, bacterial overgrowth (SIBO), H. pylori infection, and other issues that could be linked to thyroid health.

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Note: Read our article on gut dysbiosis and a detailed list of tests for this condition.

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How Do You Fix Thyroid-Gut Health?

Treatments for patients suffering from coexisting thyroid and gut problems vary depending on the specific diagnosis. They can include the following:

Dietary Changes

Patients with thyroid and gut problems often experience symptom relief after modifying their diet according to medical advice. Medical providers prescribe custom nutritional plans depending on their patients’ symptoms and diagnoses. These diets are based on anti-inflammatory foods and often involve eliminating triggers that cause unwanted symptoms (e.g., gluten in patients with celiac and autoimmune diseases).

Patients with digestive problems are advised to limit or eliminate foods that increase inflammation and disrupt thyroid hormones, such as:

• Refined sugars and carbs
• Processed foods
• Artificial sweeteners and additives
• Foods with high pesticide residues

Nutrient-dense foods high in vitamins, minerals (especially selenium, iron, and zinc), antioxidants, dietary fibers, and healthy fats typically make up the core of thyroid/gut patients’ diets. The foods include:

• Fresh fruits and vegetables
• Whole grains
• Walnuts, Brazil nuts, almonds
• Flax and chia seeds
• Eggs and grass-fed meat
• Fermented foods (yogurt, kefir, sauerkraut, pickles, kimchi, etc.)

Probiotics and Prebiotics

Probiotics are live microorganisms that enhance microbial diversity in the gut, helping to increase micronutrient absorption and regulate the synthesis of the hormone T3. Adding probiotics to a healthy, nutritionally rich diet can contribute to healthy thyroid function. Probiotics are present in fermented foods like yogurt, pickles, and sauerkraut, and dietary supplements. Some of the best probiotic strains for gut inflammation, immune support, and hormone regulation include Lactobacillus plantarum, Bifidobacterium bifidum, and Saccharomyces boulardii.

Prebiotics are foods and supplements that probiotics feed on. Foods rich in prebiotics include onions, garlic, oats, bananas, flax seeds, apples, berries, legumes, almonds, and more.

Medications and Supplements

Some patients with thyroid and gut health problems require medication in addition to a specific diet and supplements. Doctors typically prescribe hormone replacement tablets (e.g., levothyroxine) for hypothyroidism and Hashimoto’s. Medications like propylthiouracil and methimazole are indicated for an overactive thyroid gland and Graves’ disease. Permanent treatments for hyperthyroidism include radioiodine therapy and surgical removal of the thyroid gland.

Since many thyroid patients have nutrient deficiencies, doctors often prescribe vitamin and mineral supplements, including vitamins A, B, D, selenium, zinc, and iron. Patients with low stomach acid can benefit from betaine hydrochloride, which helps increase stomach acid and improve digestion and nutrient absorption.

Our medical professionals recommend the Vibrant line of dietary supplements, which contain carefully selected nutrients to support gut health, immune function, and hormonal balance.

View Vibrant Biome

View Vibrant Digest

View Vibrant Gut Support

Lifestyle Changes

Poor lifestyle choices are often the leading cause of digestive and hormonal health issues. Besides adopting a healthier diet, medical professionals advise making the following lifestyle changes to improve health.

• Engage in stress-relieving activities to reduce chronically elevated cortisol, which contributes to inflammation, gut dysbiosis, and hormonal imbalance.
• Introduce daily exercise to restore energy, improve blood flow, aid in digestion, and stabilize hormones.
• Get 7-9 hours of sleep every night to balance hormones and reduce stress.
• Eliminate alcohol and cigarettes, as they increase inflammation, promote dysbiosis, and disrupt thyroid function.

What Happens if You Don’t Treat Thyroid-Gut Health Issues?

Symptoms of impaired thyroid and gut functions may not be noticeable at first. However, they tend to worsen over time. If left untreated, they may become uncomfortable and interfere with daily life. They may also lead to more severe and life-threatening diseases, including obesity and heart disease.

Conclusion

Thyroid and gut health are closely related. An impairment to one organ often causes damage to the other organ. Treatment strategies focus on reducing inflammation, promoting a healthy gut microbiome, and optimizing thyroid hormone levels to restore a functional gut-thyroid axis.

If you are struggling to manage your weight, hormones might be the underlying cause. Hormonal fluctuations impact how we process and store the food we eat. An imbalance can disrupt metabolic function, worsening health conditions such as thyroid disorders, type 2 diabetes, and obesity.

This article explains the connection between hormones and metabolism and offers practical tips to restore hormonal balance and enhance metabolic function.

Can Hormones Affect Your Metabolism?

Hormones work together to optimize fat storage, energy efficiency, blood sugar levels, and other vital bodily functions. A hormonal imbalance can disrupt metabolic processes, causing an autoimmune disease, weight loss or weight gain, and mental health issues.  

How Do Hormones Affect Metabolism?

Hormones play a crucial role in metabolic and overall health by regulating various bodily functions, including the following:

• Body fat distribution – Hormones regulate body fat accumulation and distribution (e.g., abdomen, hips, and thighs).
• Nutrient breakdown – Insulin, glucagon, and cortisol control how the body processes carbohydrates, proteins, and fats.
• Blood sugar levels – Insulin and glucagon maintain glucose balance for optimal energy.
• Appetite – Leptin and ghrelin regulate appetite and cravings by increasing hunger or satiety.
• Metabolic rate -  Thyroid hormones influence the speed at which the body converts calories into energy.
• Digestive processes - GIP and GLP-1 promote insulin secretion and slow digestion.
• Thermogenesis - Thyroid hormones regulate heat production to stabilize body temperature.
• Stress response – Cortisol increases blood sugar levels and promotes fat and protein breakdown for energy in response to physical or emotional stress.
• Muscle growth – Hormones stimulate muscle growth and recovery; muscle tissue burns more calories at rest than fat, increasing overall energy expenditure and improving metabolic efficiency.
• Sleep – Melatonin and cortisol affect metabolism by modulating sleep cycles (i.e., the circadian rhythm) and energy expenditure.

Which Hormone Is Responsible for Metabolism?

There is no one hormone that is responsible for metabolism. These chemical messengers interact in a complex system that regulates how the body stores and distributes fat and breaks down nutrients to generate energy efficiently. Each hormone has a specific role and directly influences the function of others, which can lead to imbalances and disrupt metabolism.

Leptin

Leptin is a hormone produced by fat cells that tells our brain how much fat is stored. It regulates appetite, metabolism, and weight balance by curbing hunger based on body fat levels.

Elevated leptin regulates metabolism by promoting calorie expenditure and preventing overeating, while lower levels increase appetite and slow down metabolism. Obesity and chronic inflammation can cause leptin resistance, characterized by disrupted hunger signals and increased appetite despite adequate fat stores.

Ghrelin

Ghrelin is a stomach-produced “hunger hormone” that tells the brain when your stomach is empty. It rises before meals to increase appetite and drops after eating to promote fullness.

Skipping a meal triggers ghrelin spikes that can lead to overeating and weight gain. Additionally, what you eat impacts ghrelin levels, with carbohydrates lowering it quickly and protein keeping it suppressed longer. You can prolong satiety and stabilize hunger signals by combining carbs and protein.

Amylin

Amylin, a hormone produced by the pancreas, helps regulate blood sugar levels by decreasing food intake. It prevents rapid blood sugar spikes and keeps you full longer.

Studies have confirmed its weight-reducing effects and a positive impact on insulin sensitivity and leptin resistance. The synthetic amylin analog pramlintide is an approved diabetes treatment that improves blood sugar control and aids weight loss.

Insulin

Insulin regulates blood sugar levels and how effectively the body processes glucose (blood sugar). This pancreatic hormone transports glucose into the blood cells to make energy. It supports healthy metabolic processes by stabilizing blood sugar levels and signaling to the pancreas to adjust insulin production.

Hyperinsulinemia (higher insulin levels) disrupts the body's response to the hormone, leading to metabolic dysfunction, insulin resistance, diabetes, and chronic inflammation.

Hyperinsulinemia (low insulin levels) elevates blood sugar levels, resulting in tiredness, shaking, heart palpitations, dizziness, hunger, blurred vision, and weight loss.

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Note: Learn how insulin affects weight loss and ways to preserve its function.

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Glucagon

Glucagon is a hormone secreted by the pancreas that prevents blood sugar from dropping too low. It stabilizes glucose levels by stimulating the liver to release stored sugar (glycogen), suppressing your appetite between meals.

It promotes fat breakdown for energy during intense exercise or fasting and helps the body obtain glucose from other sources, such as amino acids. Because of its positive impact on metabolism, glucagon is used as a weight-loss treatment in combination with GLP1.

Glucagon-Like Peptide 1 (GLP1)

Glucagon-like peptide 1 (GLP1) is a fullness hormone produced in the gut that responds to food intake by signaling to the brain that you have eaten enough. This “nutrient sensing” chemical promotes satiety, slows gastric emptying, and decreases blood sugar levels after eating.

GLP1 agonists are an effective weight-management drug used to treat type 2 diabetes and obesity by promoting a sense of fullness and stabilizing blood sugar levels.

Gastro Inhibitory Peptide (GIP)

Gastro inhibitory polypeptide (GIP) is another “nutrient sensing” fullness hormone that stimulates insulin secretion, optimizes glucose levels, and regulates nutrient balance. It positively impacts cardiovascular function, bone health, and lipid metabolism (the breakdown of fats for energy).

Recent research indicates that GIP may influence fertility, particularly in women with PCOS, suggesting a potential therapeutic approach for reproductive disorders. It can be used to treat obesity and type 2 diabetes in combination with GLP1.

Thyroid

The thyroid gland produces triiodothyronine (T3) and thyroxine (T4), which regulate essential metabolic functions like energy use, heart rate, growth, body temperature, and digestion. These hormones determine metabolic speed, affecting how the body converts food into energy.

Hyperthyroidism (overactive thyroid) speeds up metabolism and may cause weight loss, increased appetite, excessive sweating, insomnia, and anxiety.

Hypothyroidism (underactive thyroid) slows down metabolism and may lead to weight gain, fatigue, cold intolerance, dry skin, and depression.

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Note: Read more about the connection between thyroid and metabolism.

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Cortisol

Cortisol, the “stress hormone, is produced by the adrenal glands in response to a perceived threat. It triggers the “fight or flight” mechanism and prepares the body to sustain a stressful situation. It also helps convert glucose into energy by stimulating the pancreas to decrease insulin and increase glucagon.

While cortisol is vital for short-term stress response, chronically high levels can disrupt metabolism, leading to increased appetite, weight gain (e.g., belly fat), poor sleep, and mental health issues.

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Note: Learn how to lower cortisol naturally and improve metabolic health.

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How to Balance Hormones That Affect Metabolism?

You can restore hormonal balance and enhance metabolism through lifestyle choices, supplements, medication, or hormone therapies.

Adjust Your Diet

Hormonal fluctuations are often a symptom of a poor diet composed of simple carbs, additives, and trans fats. A balanced, anti-inflammatory diet can help boost your immunity, reduce inflammation, and strengthen hormonal health. Omega-3-rich anti-inflammatory foods improve insulin sensitivity, control blood sugar, and reduce metabolic disorder risks.

You can also try a metabolic diet consisting of different eating practices that increase metabolic flexibility, reduce cravings, and enhance overall metabolic health.

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Note: Find out how eating celery and rice can help you lose weight.

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Use Hormone-Balancing Supplements

Hormone-balancing vitamins and minerals prevent nutrient deficiencies that could disrupt metabolic processes, including digestion, insulin and leptin sensitivity, fat distribution, and thyroid function. Complement them with a nutrient-rich diet to maximize the benefits.

These are the essential nutrients that will help you maintain hormonal and metabolic balance:

• Vitamin B (e.g., biotin, thiamine) - B complex vitamins help the body burn calories more efficiently by promoting glucose utilization, optimizing insulin release, curbing sugar cravings, and converting food into energy.
• Vitamin D - Aids weight loss by reducing fat cell formation and storage while boosting serotonin levels to control appetite and lower calorie intake.
• Vitamin C – Research shows that people with adequate vitamin C levels burn fat 30% faster during exercise, making it essential for maintaining a healthy weight.
• Fatty acids - Omega-3s can reduce metabolic stress, regulate appetite, improve cholesterol levels, and promote the breakdown of stored fat for energy.
• Magnesium – Studies suggest magnesium reduces BMI by maintaining optimal insulin and glucose levels, regulating appetite, providing energy, and reducing water retention.
• Prebiotics, probiotics, and postbiotics – These gut-enhancing supplements improve digestion, nutrient absorption, and gastrointestinal health. A balanced gut microbiome is crucial for healthy metabolism and weight management.

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Note: You can purchase Vibrant MG, Vibrant Omegas, and Vibrant D in our online shop.

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Try Vitamin IV Therapy

IV (intravenous) therapy is a fast way to obtain essential vitamins, minerals, and amino acids to bolster immunity, prevent deficiencies, and boost metabolism. It is administered intravenously, and its biggest advantage over oral administration is that it bypasses the digestive system, delivering nutrients directly into the bloodstream for more effective absorption.

Vitamin B12 injections boost energy and improve metabolic function by aiding the conversion of food into energy. A deficiency slows metabolism, causing fatigue and hormonal disruption.

Vitamin D injections promote gut flora and alleviate gastrointestinal symptoms associated with a disrupted microbiome. When paired with calcium, vitamin D supports insulin secretion, enhancing glycemic control in diabetic or overweight patients.

Use Metabolism-Boosting Supplements

Metabolism-boosting supplements help to diversify beneficial gut bacteria and restore microbial balance while supporting hormonal and metabolic health. They stimulate metabolic rate, increase calorie burn, and provide more energy.

Vibrant Vitality Clinic experts recommend Vibrant DIM for hormonal balance and optimal estrogen metabolism and Vibrant DHEA for balanced hormones, healthy immune function, and optimal stress response.

Support Gut Health

Hormones are intricately linked to gut health, affecting both food digestion and nutrient absorption. Hormonal imbalances can indicate an underlying gastrointestinal issue, such as dysbiosis. Enhancing gut health is a powerful way to support hormonal balance and metabolic function.

Ensure your microbiome is healthy and stress-resilient with the following supplements:

• Vibrant Gut Support – Reinforces the gut barrier to optimize nutrient absorption and block toxins, allergens, and harmful microbes from entering the bloodstream.
• Vibrant Biome – This supplement enhances gut microflora, aids digestion, boosts immunity, and helps reduce inflammation.
• Vibrant Digest – Supports nutrient absorption to alleviate gas, bloating, and constipation after meals.

Exercise and Stay Active

Regular exercise positively impacts hormonal health and can speed up metabolism for weight loss. Movement stimulates hormone production and circulation, supporting essential bodily functions that directly affect metabolism.

Experts recommend at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. Strength (resistance) training also boosts metabolism since muscle tissue helps burn more calories at rest and increases overall energy expenditure.

Manage Stress

Chronic stress triggers excess cortisol production, keeping the body in a prolonged "fight-or-flight" state and increasing the risk of diabetes. This imbalance negatively affects the immune, endocrine, reproductive, gastrointestinal, and mental health systems.

Stress management enhances metabolic and hormonal health. Engage in relaxing, stress-relieving activities and hobbies to reduce stress and improve overall health. Try mindfulness, deep breathing, yoga, hiking, socializing, or creative outlets like art and music.

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Note: Explore the connection between stress and hormones and learn effective stress management techniques.

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Use Medication or a Medically Assisted Weight Loss Program

Depending on your health condition and medical record, the doctor may prescribe a medically supervised weight loss program or medication and injections, such as the following:

• Semaglutide – These injections contain a glucagon-like peptide-1 (GLP-1) agonist that mimics the incretin hormone GLP-1, which regulates insulin production, appetite, and satiety.
• Metformin – This prescription drug for diabetes can be used off-label to aid in weight loss by optimizing glucose levels, insulin and leptin sensitivity, and reducing visceral fat.
• Qsymia or QSIVA –This weight-loss drug combines topiramate and phentermine. It is used alongside a reduced-calorie diet and increased physical activity in patients with a BMI over 30 or over 27 with a weight-related condition like hypertension or diabetes.
• Low-dose naltrexone – Naltrexone is FDA-approved for the treatment of opioid and alcohol addiction but is used off-label in low doses for weight loss, typically one-tenth of the standard dose.

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Note: Read about 14 best weight loss products to help you slim down.

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Try Bioidentical Hormone Replacement Therapy (BHRT)

Bioidentical hormone replacement therapy (BHRT) is typically prescribed to alleviate symptoms of perimenopause and menopause. It contains estrogen, progesterone, or a combination of the two and may also contain small amounts of testosterone.

By restoring hormonal balance, BHRT can improve sleep quality, enhance digestion, and support metabolic function. Patients usually report having more energy, improved nutrient absorption, and a more efficient metabolism.

Conclusion

When you understand how to support your metabolic health while maintaining hormonal balance, you can reach your weight goals more quickly. This article provides actionable ways to promote your metabolic and hormonal health for long-term results.

Contact our weight-loss experts at Vibrant Vitality Clinic to learn more about hormonal balance and metabolism-boosting supplements.

The intestinal lining is a vital part of our gastrointestinal tract and plays an essential role in digestion. It acts as a selective barrier, absorbing nutrients into the bloodstream and helping prevent harmful substances from passing through.

Factors like an unhealthy diet, stress, medications, and gastrointestinal disorders can compromise this barrier, causing toxins and other undesired molecules to “leak.” Increased intestinal permeability or a leaky gut is associated with various symptoms and inflammatory conditions.

This article explains how to improve gut health to help heal a leaky gut and reduce the risk of more severe health complications.

What Is the Fastest Way to Heal a Leaky Gut?

Leaky gut is not a recognized medical condition. It is an informal term for symptoms that are associated with other digestive disorders, such as IBS, celiac disease, food intolerance, and more. The severity of leaky gut syndrome and how fast it heals depends on the underlying cause and how long it has been left untreated. Your healthcare provider may recommend specific therapy for the underlying condition, and it typically repairs the intestinal lining.

The general recommendation for leaky gut is to reduce inflammation and improve the gut microbiome through healthier nutrition and other lifestyle habits.

Improved Gut Microbiota

The gastrointestinal tract is filled with trillions of microorganisms that play a crucial role in regulating our bodily functions. A disbalance in the composition of gut microbiota, or gut dysbiosis, can trigger inflammation and disrupt the intestinal barrier function, leading to leaky gut.

There are several ways to promote a healthy microbiome and prevent or improve digestive problems. They include diet modification, taking gut-supporting supplements, careful use of medications, avoiding chemical toxins, reducing stress, and more.

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Note: Learn more about the correlation between stress and inflammation.

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Balanced Nutrition

Nutrition directly influences the composition of gut microbiota and intestinal permeability. A balanced diet is a common initial step in most treatments for digestive concerns. Doctors create individualized nutrition plans for patients with increased intestinal permeability depending on what caused it. Patients with celiac disease must strictly follow a gluten-free diet. Patients with IBS and food intolerances typically eliminate foods that trigger symptoms or follow a low FODMAP diet.

Anti-inflammatory diets for leaky gut are typically based on avoiding refined carbohydrates and saturated and trans fats and incorporating more foods with dietary fiber, probiotics, prebiotics, polyphenols, antioxidants, amino acids, and minerals.

In short, eliminating foods that trigger inflammation and increasing the intake of products that promote gut health may help rebuild the gut lining and decrease intestinal permeability.

Foods that improve gut flora and promote intestinal regeneration include the following:

• Fruits – Raspberries, blueberries, strawberries, grapes, oranges, apples, papaya, etc.
• Vegetables - Sweet potatoes, carrots, cantaloupe, red peppers, tomatoes, zucchini, beans, etc.
• Leafy greens – Broccoli, collard greens, spinach, Swiss chard, lettuce, etc.
• Fermented foods – Yogurt, kimchi, kefir, sauerkraut, pickles, miso, and tempeh.
• Nuts and seeds – Walnuts, almonds, peanuts, chia seeds, flax seeds, sunflower seeds, and more.
• Herbs and spices – Cinnamon, ginger, basil, cumin, oregano, parsley, sage, and many more.
• Meat and eggs – Lean chicken, fatty fish (tuna, mackerel, salmon), shellfish, pasture-raised lamb, beef, and pork.
• Healthy fats – Extra virgin olive oil, avocado, avocado oil, coconut oil, flaxseed oil, etc.

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Note: Learn more about the natural remedies and treatments that help reduce inflammation.

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Dietary Fiber

Dietary fiber is a group of compounds in plant foods that our digestive tract cannot fully digest. It is fermented by beneficial bacteria such as Bifidobacterium and Lactobacillus, which produce short-chain fatty acids, inhibiting the growth of pathogens. Fiber also has anti-inflammatory properties that help protect and strengthen the intestinal lining. A diet lacking in fiber and short-chain fatty acids can increase gut permeability and allow harmful microorganisms, such as Enterococcus, Staphylococcus, and Candida, to enter the bloodstream, including.

Foods rich in fiber include most fruits and vegetables, especially the following:

• Fruits - Berries, apples, bananas, oranges
• Vegetables - Broccoli, Brussels sprouts, kale, spinach, sweet potatoes, onions, garlic, artichokes, cabbage
• Legumes - Beans, peas, soybeans, lentils, chickpeas
• Whole grains - Wheat, rye, barley
• Nuts and seeds - Walnuts, almonds, sesame seeds

Glutamine

Glutamine is an amino acid produced by our bodies and found in food. It is considered crucial for gut health and the integrity of intestinal cells. Research shows it improves anti-inflammatory cytokine levels and decreases the production of pro-inflammatory mediators in the gut, enhancing the immune response.

Patients with severe gastrointestinal disorders may benefit from a combination of glutamine and probiotics. Glutamine supports intestinal barrier repair, while probiotics enhance microbiome diversity, promote the growth of beneficial bacteria like Lactobacillus, and help inhibit pathogenic microorganisms.

Good sources of glutamine include:

• Beef
• Pork
• Poultry
• Eggs
• Milk
• Yogurt
• Cheese
• Tofu
• Corn
• Rice
• Oats

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Note: Learn more about amino acid IV therapy and how glutamine and other amino acids can improve digestive, mental, and other bodily functions.

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Polyphenols

Polyphenols are compounds present in plants that provide many health benefits, including improved nutrient absorption and digestion. They exert antioxidant effects against harmful microorganisms, reduce inflammation, and protect the GI tract from gut dysbiosis and intestinal permeability. Research has identified the following polyphenols as helpful in reducing leaky gut syndrome:

• Quercetin
• Epigallocatechin gallate
• Catechin
• Epicatechin
• Resveratrol
• Berberine
• Curcumin

Polyphenols are found in berries, apples, green, white, and black tea, coffee, leafy greens, onions, peanuts, dark chocolate, turmeric, and more.

Probiotics and Prebiotics

Probiotics are beneficial microorganisms found in foods and supplements that help maintain the homeostasis of our gut microbiota. They are a standard aid in the treatment of leaky gut syndrome. Probiotics help regulate the production of short-chain fatty acids, improve enzyme activity, and strengthen the intestinal barrier.

Some of the most studied probiotics for gut health include Lactobacillus plantarum, L. rhamnosus, and L. acidophilus. They can be taken as dietary supplements or consumed via foods like yogurt, kefir, sauerkraut, pickles, kimchi, fermented soy products, and certain cheeses.

Prebiotics are foods that feed beneficial bacteria in our digestive tract. They are found in fiber-rich plants, including various fruits, vegetables, mushrooms, nuts, and seeds. Prebiotics modulate the inflammatory response and promote healthy microbiota. 

Dietary Supplements

All the compounds found in foods that can alleviate a leaky gut and improve gastrointestinal disorders can also be taken in the form of dietary supplements. Supplements contain much higher concentrations of beneficial nutrients, accelerating their positive effects.

Apart from probiotics, prebiotics, and glutamine, gut-supporting supplements often contain vitamins A and D. Their effects on gut microbiota are indirect, but they are necessary for the intestinal barrier integrity.

Our medical professionals at Vibrant recommend the following products to improve leaky gut:

Gut Support

Gut Support is formulated with L-glutamine, zinc, aloe vera leaf, chamomile extract, quercetin, and other ingredients that provide comprehensive support for gut health. They help strengthen and protect the intestinal mucosal lining and reduce intestinal permeability.

Vibrant Digest

Vibrant Digest contains digestive enzymes like peptidase (DPPIV), amylases, pepsin, proteases, and lactase, which support the healthy digestion of macronutrients and may help with symptoms associated with leaky gut syndrome.

Vibrant Biome

Vibrant Biome contains a proprietary blend of eight potent probiotic strains, which help support healthy gut microflora and strengthen the immune system.

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DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Medical Herbs

Medical plants have been used for thousands of years for health concerns, including gut-related problems. Anectodal evidence shows they aid digestion, regulate bowel movement, and reduce uncomfortable symptoms like bloating and gas. Recent research also suggests they may help with leaky gut-related disorders.

Scientists have identified the following medical herbs as potential remedies for a leaky gut:

• Camellia sinensis (Tea plant) – Improves the intestinal barrier.
• Hibiscus sabdariffa L. (Roselle plant) – Suppresses inflammatory cytokines.
• Glycyrrhiza glabra (Liquorice plant) – Promotes intestinal epithelium integrity.
• Althaea officinalis (Marshmallow plant) – Decreases inflammatory cytokines.
• Zingiber officinale (Ginger) – Has direct antimicrobial properties.
• Mentha piperita (Peppermint) – Alleviates IBS and other abdominal symptoms.
• Plantago lanceolate L. (Ribwort plantain plant) – Contains anti-inflammatory and antioxidant compounds.

Improved Lifestyle Habits

There are other lifestyle factors, apart from diet, that cause inflammation and, in time, wear down the intestinal lining. They include stress, alcohol and nicotine use, medication overuse, lack of sleep, environmental toxins, and more.

The following habits may help avoid inflammation and reduce harmful bacteria, preventing leaky gut and other gastrointestinal problems.

• Limit or eliminate alcohol.
• Stop smoking.
• Limit or eliminate sugar and high-processed foods.
• Take a 20-minute walk after large meals.
• Engage in stress-relieving activities.
• Get seven to nine hours of uninterrupted sleep.
• Take antibiotics and other medications only as prescribed by your healthcare provider.
• Take measures to protect yourself from chemical toxins (e.g., use gloves when washing dishes, always wash fruit and vegetables before use, etc.).

Signs Leaky Gut Is Healing

When intestinal permeability improves, symptoms associated with leaky gut gradually decrease. Signs of healing may include:

• Reduced bloating and gas.
• Reduced abdominal cramping, burning, and pain.
• Improved bowel movement and stool consistency.
• Increased energy levels.
• Improved food tolerance and fewer reactions to previously irritating foods.

How Long Does It Take for Leaky Gut to Heal?

The healing of leaky gut takes time and depends on the patient’s resolve to follow the prescribed diet and lifestyle modifications. The process is gradual and may take anywhere from a few weeks to several months, depending on the underlying cause.

Conclusion

Leaky gut syndrome refers to gastrointestinal problems associated with increased intestinal permeability, or a dysfunctional intestinal barrier that “leaks” harmful molecules into the bloodstream. Doctors typically recommend a specific diet, gut-supporting supplements, probiotics, and various lifestyle modifications. Patients who follow the prescribed treatment experience a gradual improvement in symptoms.

The nutrients absorbed by your intestines provide energy to your cells, stimulate tissue repair, promote cell growth, reduce inflammation, and support essential bodily functions. By understanding what affects nutrient absorption, you can maximize the nutritional value of your food, help prevent deficiencies, and support your overall health.

In this article, you will discover practical ways to improve nutrient absorption and make the most of a healthy diet.

How to Fix Poor Nutrient Absorption? 

Consuming nutritious food does automatically guarantee physical and emotional well-being as your body may struggle to absorb essential nutrients for various reasons (e.g., intestinal disorders, medications, digestive enzyme deficiency). Luckily, there are ways to overcome poor nutrient absorption and mitigate gastrointestinal issues. Here some essential tips:

Food Combinations

There are no “superfoods” that can magically boost nutrient absorption. While an anti-inflammatory diet is a great starting point, the key lies in strategic food pairing. Some nutrients enhance absorption, while others inhibit it. By combining foods thoughtfully, you can significantly improve both nutrient absorption and overall gut health.

Follow these practical guidelines, and you may notice a difference in just a few days.

Eat Prebiotics and Probiotics Together

You can increase the nutritional benefits of your diet by combining prebiotics (non-digestible fibers that feed good bacteria) and probiotics (beneficial strains of live bacteria).

Prebiotics are commonly found in bananas, oats, onions, barley, and flaxseeds. The best probiotic sources include yogurt, kefir, kimchi, sauerkraut, and other fermented foods. Together, they support digestive health, enrich gut flora, reduce intestinal inflammation, and help the body absorb more nutrients.

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Note: Learn to distinguish between prebiotics, probiotics, and postbiotics, and explore how each affects your microbiome and overall health.

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Combine Healthy Fats with Vegetables

Consuming healthy fats with vegetables enhances the absorption of fat-soluble vitamins (A, D, E, and K), which play essential roles in bone and muscle health, vision, immune function, and circulatory system. Studies show that these vitamins are absorbed more effectively when consumed with dietary fats.

You can increase their bioavailability by adding healthy oils and fats to vegetables rich in these nutrients, such as carrots, kale, spinach, sweet potatoes, mushrooms, collards, and broccoli. Add extra-virgin olive oil to your salads or pair vegetables with avocados, chia seeds, flaxseeds, walnuts, coconut, full-fat yogurt, eggs, and fish.

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Note: Read about the skin benefits of fatty acids and why to avoid consuming trans fats.

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Boost Lycopene Absorption with Healthy Fats

Lycopene is a potent antioxidant, like beta-carotene and other fat-soluble vitamins, and is best absorbed when consumed with healthy fats like nuts, seeds, fatty fish, and eggs. It is found in tomatoes, grapefruit, asparagus, red cabbage, papaya, apricots, and watermelon. Research shows lycopene neutralizes free-radical damage and reduces metabolic disorders related to oxidative stress, including inflammation, obesity, and diabetes.

Optimize Nutrition with a Variety of Protein Sources

Eating a variety of protein sources ensures you get all the essential amino acids. Complete proteins come from animal products, while plant-based sources like nuts, legumes, and grains are incomplete and should be combined for full amino acid balance. For example, you can combine rice and beans or whole-wheat bread and peanut butter. Eating diverse proteins will enhance gut function, support muscle growth and repair, and boost overall health.

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Note: Read about the benefits of amino acid IV therapy.

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Pair Vitamin C with Iron

Iron found in animal products (“heme iron”) is easily absorbed, while plant-based iron (“non-heme iron”) requires a vitamin C boost for better absorption. It is best to combine vitamin C with non-heme iron in a single meal to enhance this mineral’s bioavailability. Pair vitamin C-rich foods like citrus fruits, bell peppers, kiwi fruits, strawberries, and broccoli with plant-based iron sources such as beans, lentils, tofu, and spinach.

Increase Calcium Intake with Vitamin D

Calcium and vitamin D keep your bones, muscles, and nerves healthy. Vitamin D also helps your body absorb calcium and is essential for getting this mineral into your bloodstream. A deficiency in vitamin D can result in a calcium deficiency, leading to weaker bones, osteoporosis, and impaired nerve signaling.

Try pairing vitamin D-rich foods like egg yolks, beef, and fatty fish with calcium-rich foods like yogurt, almonds, cheese, milk, and leafy greens. This will ensure more efficient absorption and prevent muscle wasting and bone fractures.

Our experts recommend using a dietary supplement called Vibrant D that promotes bone and arterial health and supports the immune system.

Combine Turmeric with Black Pepper

Turmeric adds flavor, color, and nutrition to food. It also has strong antioxidant power and can relieve arthritis symptoms and improve kidney function. Its active compound, a potent anti-inflammatory agent called curcumin, requires a small amount of black pepper to be readily absorbed.

Avoid Combining High-Calcium Foods with Iron, Zinc, and Magnesium

Calcium can interfere with the absorption of iron, zinc, and magnesium. To optimize absorption, avoid pairing high-calcium foods like dairy with foods rich in these minerals, such as meat, eggs, leafy greens, rice, and oats. This advice also applies to supplements, so do not take a calcium supplement during meals high in iron, zinc, and magnesium, such as beans, vegetables, lean meat, seafood, and mineral-fortified cereals.

Gut-Boosting Supplements

Probiotics, digestive enzymes, and other dietary supplements promote nutrient absorption, support digestion, and improve gut flora.

Consult a healthcare professional to find the most suitable gut-boosting supplements for your digestive health needs. Our experts recommend Vibrant Gut Support, a supplement that supports gastrointestinal health, boosts immune function, strengthens the intestinal lining, and helps prevent gut dysbiosis. 

Cooking Methods

How you cook and prepare food is equally important as what you eat. Certain cooking methods help preserve the nutritional value of vegetables, while others destroy most vitamins and minerals.

• Steaming vegetables is the most effective cooking method for retaining nutrients and preserving their antioxidant properties. This is particularly important for vitamins that are sensitive to heat, such as thiamine (B1), pantothenic acid (B5), and vitamin C.
• Stir-frying is preferable to pan or deep-frying due to shorter cooking time and lower exposure to unhealthy oils. This method is also good for digestion as it helps the food retain fiber and remain crispy.
• Oven roasting is another way to preserve nutrients and fibers in vegetables. Beware of overcooking at high temperatures, as it can significantly degrade heat-sensitive vitamins.

Boiling vegetables reduces the availability of nutrients due to leaching (the loss of nutrients into cooking water). If you choose to boil vegetables, cover the pot to reduce cooking time, use as little water as possible to minimize nutrient loss, and repurpose the leftover water as a base for soup.

Soaking Grains, Nuts, Seeds, and Legumes

You may be eating a handful of nuts and seeds every day but not getting their full nutritional content. While grains, legumes, nuts, and seeds are rich in essential minerals like zinc, iron, magnesium, and selenium, they also contain phytic acid, an anti-nutrient that can inhibit mineral absorption.

Scientific evidence shows that soaking and sprouting can reduce phytic acid and prevent it from binding to minerals. To maximize nutrient absorption, soak legumes in warm water for a few hours before cooking, soak and dry the nuts in the oven, and opt for overnight oats when possible.

Frozen Foods

Surprisingly, frozen produce can be just as nutritious and sometimes more nutrient-packed than fresh produce. Fresh fruits and vegetables are often picked before they are fully ripe to survive transport and storage, which can lead to significant nutrient loss. They are also often exposed to heat and light during transport and storage, which degrades heat-sensitive vitamins like B and C.

Frozen produce is typically picked at peak ripeness, which helps preserve its full nutrient content. Choose seasonal fresh fruits and vegetables or flash-frozen produce for maximum nutritional benefits.

Mindful Eating

Chewing breaks food into smaller pieces, making it easier to swallow and digest. Eating slowly and mindfully stimulates saliva, stomach acid, pancreatic juices, and digestive enzymes, which aid digestion and nutrient absorption. Chewing thoroughly can also alleviate digestive discomfort like bloating and ensure that all the nutrients are effectively absorbed.

Avoid distractions during meals and focus on the colors, flavors, and textures of your food. This will indirectly slow down eating and improve digestion.

Keeping the Peel

Unpeeled fruits and vegetables are highly nutritious because the outer skin contains most of the essential nutrients, including vitamins, minerals, antioxidants, fiber, and digestive enzymes. For example, leaving the skin on a cucumber preserves 82% of its vitamin K, while an apple’s peel provides 52% of its fiber, 38% of its vitamin A, and 24% of its vitamin C. The skin of a baked potato also holds 88% of its total iron content.

Wash the produce thoroughly and keep the skin intact to maximize its nutritional benefits, stabilize blood sugar, and improve digestion.

Hydration

Drinking water helps your digestion run smoothly by stimulating the movement of food through the digestive tract, promoting regular bowel movements, softening the stool, and preventing constipation.

Spring or glacier water, rich in minerals like calcium, magnesium, and potassium, supports nutrient absorption. When drinking spring water, check its alkalinity to avoid interfering with digestion since consuming alkaline water with meals may neutralize stomach acid. 

Additionally, water assists with the breakdown of food, transporting nutrients across the intestinal barrier. It also helps the body flush out toxins and reduces exposure to harmful substances by speeding up stool transit through the large intestine, potentially lowering the risk of colon cancer.

Stress Management

Chronic stress can hinder nutrient absorption by impairing digestion and increasing inflammation. Prolonged mental, physical, and emotional stress can disrupt gut flora, trigger unhealthy cravings, alter appetite, and affect blood flow in the GI tract.

Prioritize your mental health with stress-relieving activities like exercise, deep breathing, journaling, meditation, and hiking. For better gastrointestinal and overall health, consider professional support. A qualified therapist will help you develop effective stress management strategies.

Checking for An Underlying Medical Condition

Nutrient absorption can be affected by various medical conditions, including malabsorption disorders, food allergy or intolerances, hormonal changes, or intestinal damage. Since about 90% of nutrient absorption occurs in the small intestine, any damage to its lining can significantly impact this process.

Malabsorption occurs when the body cannot properly absorb nutrients, leading to deficiencies, weakened immunity, and unintended weight loss. Deficiencies in micronutrients can affect skin, hair, bones, and eye health, while macronutrient deficiencies may result in muscle wasting, anemia, and overall undernutrition.

If you experience symptoms of impaired nutrient absorption, consult a healthcare professional to identify and address any underlying conditions.

Conclusion

A nutrient-dense diet can strengthen the immune system, alleviate pain, and reduce symptoms of chronic medical conditions. But understanding how to minimize nutrient loss and enhance absorption is just as important as eating healthy foods. The well-known phrase “you are what you eat” could just as fittingly be expressed as “you are what you absorb.”

Contact our Vibrant Vitality Clinic team if you have additional questions about healthy food plans, medical weight loss programs, and dietary supplements for optimal gut health.

The stress we encounter in daily life can take a toll on our gastrointestinal health. Anxiety and worry can lead to stomach discomfort, which usually subsides once the source of stress is no longer present. However, if stress-related digestive issues are not addressed, they may result in long-term health complications.

This article explores the connection between stress and the stomach and offers tips to support a stress-resilient gut microbiome.

Can Stress Cause Stomach Issues?

The short answer is yes. Too much stress can impact you both mentally and physically, increasing the risk of gut diseases, stomach ailments, and chronic conditions.

Stress directly affects your gastrointestinal health and often leads to “nervous stomach,” an ailment characterized by microbiome disruption, increased acidity, and a greater risk of gut disorders.

Why Does Stress Cause Stomach Issues?

Chronic stress or a single nerve-racking event can severely impact your gastrointestinal health for the following reasons:

• The stomach as our “second brain” - Studies on the gut-brain axis indicate a strong connection between the brain and the digestive system. The gut houses the largest nerve hub outside the brain - the enteric nervous system (ENS). Located in the lining of the GI tract, the ENS plays a crucial role in regulating digestion, gut function, and overall health.
• “Fight or flight” response - When stressed, the nervous system triggers the “fight or flight” response, stimulating the bowel muscles to push waste through the system, causing diarrhea, cramping, nausea, or bloating. This “panic mode” can impact the muscles of the GI tract by causing the esophagus muscles to contract more intensely.
• Stress-induced hormonal change – Stress-triggered hormones and chemicals enter the gut, decrease antibody production, and impair digestion. Hormonal imbalances can also increase the secretion of gastric juices, slow gut motility, and disrupt the delicate balance of gut microflora (microorganisms in the digestive tract that aid digestion).
• Weakened immunity - Chronic stress can weaken the immune response, disrupt the balance of gut microbiota, trigger more acid release, and increase the risk of infection.
• Increased inflammation - Stress also increases inflammation, which may provoke gastritis (inflammation of the stomach lining) or colitis (inflammation in the colon) if left untreated.

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Note: Learn about the connection between gut health and hormones.

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What Does a Stressed Stomach Feel Like?

Excessive worry can produce a range of gastrointestinal problems, which usually subside once the trigger is gone. However, symptoms may become recurrent or intensify if ignored.

These are the most common stress-induced stomach issues:

• Loss of appetite
• Increased appetite
• Unhealthy food cravings
• Heartburn (pyrosis)
• Hiccups
• Burping
• Acid reflux
• Cramping
• Nausea
• Vomiting
• Dizziness
• Slower digestion
• Gut dysbiosis
• Bloating
• Gas
• Flatulence (farting)
• Stomach pain or discomfort
• Tightness in the abdomen
• Irregular bowel movements
• Diarrhea
• Constipation
• Peptic ulcers
• Irritable bowel syndrome (IBS)

Can You Prevent Stress-Related Stomach Issues?

You cannot avoid stress altogether, but you can take preventive measures to build stress resilience and restore gut health.

Follow these tips to minimize stress-related stomach issues.

• Identify common stress triggers – Learn what food, behavior, and activities upset your stomach. Become aware of these stress triggers and minimize or eliminate them if possible.
• Learn how to manage stress – Adopt a stress-management technique to minimize the damage and recover faster. You can try deep breathing, meditation, and mindfulness exercises.
• Socialize - Attend events and social gatherings that put your mind at ease. Surround yourself with people who share your interests and hobbies.
• Engage in relaxing activities – Choose activities that help you relax and unwind, such as gardening, arts and crafts, and reading.
• Talk to a psychotherapist – Seek professional help to learn how to keep stress at bay and enhance overall emotional resilience.
• Adopt a healthy diet - Choose food rich in prebiotics, probiotics, and postbiotics to support your gut flora and aid digestion.
• Keep a food journal – Keep track of what you eat every day to check what foods are causing discomfort and reveal potential food allergies or intolerance.
• Engage in regular physical activities - Avoid sitting for too long. Studies show that a sedentary lifestyle is the root cause of many health problems, including poor gut health.
• Rest – Get enough sleep and take breaks to reduce inflammation and help your body recover from accumulated stress.
• Lose excess weight – Stress can cause weight gain, putting more pressure on your stomach and causing heartburn and other discomforts.
• Visit the doctor - Schedule regular check-ups with your primary care physician and visit a gastroenterologist if your symptoms persist.

How Do I Relax My Stomach from Stress?

There are effective ways to ease stomach tensions and alleviate intestinal discomfort. You can boost gut health by modifying your diet and lifestyle choices or taking gut-enhancing supplements and medication.

Learn how to reduce stress-related digestive issues and restore healthy microbial balance.

Adjust Your Diet

Dietary changes can lessen gastrointestinal issues and facilitate digestion. Here are the most impactful changes you can make:

• Avoid spicy, acidic, and deep-fried food because they are hard to digest and may trigger acid release and irritate the stomach lining.
• Eliminate junk food, trans fats, and sugary drinks to reduce inflammation.
• Limit the consumption of cold foods and drinks on an empty stomach, such as ice cream, slushies, or iced drinks.
• Limit your caffeine intake and eliminate alcoholic and fermented beverages if possible.
• Stick to plain foods like toast, crackers, rice, broth, and bananas until you feel better.
• Reduce your meal portions and eat more frequently.
• Avoid overeating to prevent bloating, gas, constipation, and acid reflux.
• Eat regularly and don’t skip meals to maintain a steady digestive system and curb unhealthy cravings.
• Choose light, easy-to-digest foods instead of heavy meals before bed. Experts recommend having dinner two to four hours before bedtime.
• Chew slowly and don’t lie down immediately after eating to facilitate digestion, shorten the time food spends in the stomach, and avoid gastroesophageal reflux.
• Hydrate properly and try drinking a glass of water on an empty stomach an hour before breakfast.

Take Gut-Boosting Supplements

Add gut-enhancing supplements to your daily regimen if dietary changes do not resolve the problem. They can help restore gut flora balance, reduce inflammation, and improve digestion. Examples include probiotics, digestive enzymes, and gut-enhancing dietary supplements.

Our experts recommend the following gut-boosting supplements:

Vibrant Gut Support

Vibrant Gut Support enhances gastrointestinal function by facilitating nutrient absorption, ensuring proper gut lining permeability while preserving its integrity. This broad-range supplement also acts as a barrier against toxins, allergens, and microbes entering the bloodstream.

Vibrant Redness Relief

Vibrant Redness Relief is a potent anti-inflammatory supplement that modulates the inflammatory response, stimulates lymphatic drainage, and promotes the natural clearance of proteins. It neutralizes free radical damage, minimizes oxidative stress, and supports the gut. Experts recommend it for alleviating the symptoms of leaky gut and seasonal allergies.

Vibrant Biome

Vibrant Biome contains eight immune-boosting bacterial strains formulated to support the gastrointestinal system by mimicking the microbial diversity found in cultured foods. This supplement helps to restore gut flora balance, maintain GI regularity, and reduce skin inflammation.

Vibrant Digest

Vibrant Digest promotes nutrient absorption and may lessen occasional bloating by aiding the digestion of proteins, fats, and carbohydrates. Taking Vibrant Digest before meals can benefit individuals who experience post-meal gas, occasional constipation, or a sense of fullness after eating small amounts of food.

Vibrant Soothe and Move

Vibrant Soothe and Move is a weight-loss supplement that helps eliminate waste and built-up toxins while increasing energy and nutrient absorption. Our medical weight loss experts recommend this natural cleanser to people who wish to jumpstart their weight loss journey by eliminating layers of colon waste, alleviating constipation, and maintaining GI regularity.

*Disclaimer These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Note: You can also try adding stress-relieving vitamins and supplements to alleviate tension.

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Change Your Lifestyle

Adopting a healthier lifestyle can considerably improve your gut health and reduce stress-related symptoms. Here are the most effective methods to restore gut microbiome and build resilience.

• Stop smoking – Nicotine weakens the lower esophageal sphincter, a muscle that keeps food from flowing back up. That is why smokers are more likely to have acid reflux, heartburn, and stomach ulcers.
• Avoid drinking alcohol - Eliminate the consumption of alcoholic beverages to reduce inflammation, preserve the intestinal barrier, and prevent gut dysbiosis.
• Move your body – Regular exercise and movement stimulate digestion, boost gut motility, and promote microbial diversity.
• Get plenty of rest – Aim for 7 to 8 hours of uninterrupted sleep every night to recover from daily stress, restore energy, and improve overall health.
• Hydrate frequently – Drink water and caffeine-free herbal tea to detox the system, improve digestion, and prevent constipation.

Take Over-the-Counter or Prescribed Medication

Over-the-counter drugs may provide temporary relief. The most common examples are:

• Antacids  - They provide rapid pain relief and help neutralize stomach acid.
• Peppermint oil capsules or teas – This soothing natural remedy neutralizes stomach acid and relieves digestive discomfort.
• Carminative drugs – These herbal remedies help alleviate intestinal gas and bloating.
• Proton pump inhibitors (PPIs) – These gastric antisecretory drugs are available over the counter or by prescription and help decrease stomach acid production.

If the symptoms persist or start worsening, your gastroenterologist can prescribe some of the following medications:

• An acid reducer – Acid-reducing medicines like H2 blockers and PPIs treat reflux and heartburn, alleviate symptoms of reflux, heartburn, indigestion, and ulcers, and prevent damage to your digestive system.
• Stomach pain reliever – Prescribed antispasmodics treat severe symptoms like abdominal pain, cramps, and spasms.
• Dimenhydrinate medicines – These drugs help reduce motion sickness and prevent nausea, vomiting, and dizziness.

Consider Psychotherapy

Professional counseling is beneficial if you cannot cope with stress on your own or if symptoms worsen. You may also notice sleep disruption, mood swings, and inability to focus. These are all signals that you could benefit from the help of a mental health professional. Psychotherapy can significantly lessen the intensity of daily stress, equip you with practical coping skills, and help reduce gastrointestinal problems.

How Long Do Stressed Stomach Issues Last?

Stress-related stomach issues typically resolve within a few hours and subside once the stressor is gone. However, if the discomfort persists for more than a day, it may indicate an underlying medical condition, and it is best to consult your doctor.

Are There Any Risks of Untreated Stress-Related Stomach Issues?

Untreated stress-related stomach problems may lead to serious medical complications and produce lesions in the stomach. The risk increases if you have an underlying medical condition, an autoimmune disease, or a family history of gastrointestinal disorders.

The risks include the following:

• Stomach ulcers
• Peptic ulcer disease
• Gastric bleeding
• Gastritis
• Malabsorption of iron
• Malabsorption of vitamin B12
• Celiac disease
• Crohn's disease
• Irritable bowel syndrome (IBS)
• Gastroesophageal reflux disease (GERD)
• Inflammatory bowel disease (IBD)
• Stomach cancer

When Should You Visit a Doctor?

Seek immediate medical assistance if the symptoms do not abate or become more frequent. Warning signs include loss of appetite, vomiting, black tarry stools, nausea, and increased GI discomfort.

Symptoms like unexplained weight fluctuations, rectal bleeding, fever, ongoing nighttime diarrhea, and intense abdominal pain may indicate a more serious medical condition.

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Note: As of 2023, the U.S. Preventive Services Task Force and major GI organizations recommend colorectal cancer screenings for average-risk adults starting at age 45. Those with a family history of colorectal or other GI cancers or conditions like IBD may need to start earlier.

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Conclusion

Stomach problems are a common symptom of stress and anxiety. Identifying the cause of your gut discomfort can help mitigate symptoms and restore gut balance. You can address this by modifying your diet and lifestyle and seeking professional medical help.

Our Vibrant Vitality Clinic experts are here to assist you with any questions about improving your gut health and emotional well-being.

Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder that affects millions of people worldwide. It is not life-threatening, and it doesn’t physically alter the bowel tissue, but symptoms can be severe and disrupt normal daily life. The discomforts of IBS include bloating, gas, stomach pain, constipation, and diarrhea.

This article discusses IBS remedies and treatments, helping you find a treatment plan that will alleviate your specific set of symptoms.

10 Best IBS Remedies

Medical professionals don’t know the exact cause of IBS, and there is no permanent cure. Current treatments focus on relieving discomfort, pain, and stool problems. Most patients are able to manage symptoms with dietary and lifestyle changes, medications, and psychotherapy.

1. Dietary Changes

Diet modification is usually a necessary step in eliminating IBS symptoms. These modifications are unique to each patient, depending on the symptoms, their severity, and which foods trigger them. Dietary changes for IBS include:

• Eliminating foods that trigger IBS symptoms – Patients are advised to keep a journal of what they eat, track how they feel after each meal, and eliminate potentially triggering foods. Common dietary IBS triggers include overly processed, sweet, and spicy foods, dairy products, gluten, carbonated beverages, and carbohydrates that are difficult to digest.
• Low FODMAPs diet – Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are carbohydrates that are digested by bacteria living in the intestine. It’s a natural process that can cause bloating, gas, and discomfort in people with a sensitive GI tract. Doctors put such patients on a special FODMAP diet. It consists of eliminating or reducing the intake of some grains (wheat, rye, and barley), fruits (peaches, plums, apples, cherries, etc.), vegetables (cabbage, cauliflower, brussels sprouts, garlic, etc.), and dairy.
• Introducing high-fiber foods – Patients who suffer from constipation may benefit from consuming more fiber-rich foods, such as oats, legumes, fruits, and vegetables. Fiber helps soften the stool. However, it can also cause gas and bloating, so nutritionists recommend gradually increasing fiber consumption by adding 2-3 grams daily until reaching the optimal amount (22-34 grams of fiber daily).
• Decreasing fiber-rich foods intake – Patients who suffer from diarrhea should reduce fiber intake.
• Mindful eating – Having regular meals at approximately the same time, eating at a dining table without electronic devices, and slowly chewing helps reduce swallowed air, prevent overeating, and improve digestion.

2. Drinking More Water

Water lubricates the GI tract, helping to soften the stool and prevent constipation. It also replaces lost fluids in patients with diarrhea. The recommended water intake is about eight glasses of water daily. IBS patients who consume more fiber or have diarrhea should drink even more. If you don’t like water, have unsweetened tea and non-carbonated sugar-free drinks.

3. No Alcohol

Alcohol can exacerbate IBS symptoms. In some cases, patients react only to a specific beverage, often beer. Others feel a relief in symptoms when they decrease the amount of alcohol they consume. Health professionals recommend limiting alcohol intake to 14 units spread over one week (14 units equals six pints of beer, six glasses of wine, or 12 measures of spirits). They also advise going several days without alcohol. If possible, it is best to eliminate alcohol.

4. Healthy Sleep

Disrupted sleep negatively affects the balance of hormones, neurotransmitters, and beneficial bacteria in our gut that are responsible for various health parameters. IBS patients who suffer from sleep problems report increased abdominal pain, likely due to impaired pain-inhibitory function of the nervous system. They are also more prone to mood disorders, such as anxiety and depression. The link between sleep problems and abdominal pain underscores the significant connection between the gut and the brain.

Medical professionals advise the following practices for regulating sleep:

• Waking up and going to bed at the same time.
• Going to bed before midnight.
• Keeping the bedroom dark and cool.
• Aiming for seven to nine hours of sleep.

5. Regular Exercise

Health experts recommend regular exercise for overall health and IBS relief. A minimum of 150 minutes of moderate-intensity exercise weekly can help decrease stress, improve sleep, and support gut motility. Moderate exercise includes activities that increase heart rate, including brisk walks, jogging, cycling, swimming, aerobics, etc.

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Note: Learn how exercise improves hormonal balance and overall health.

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6. Managing Stress

Stress is one of the common triggers of IBS. Relaxing activities help manage stress and alleviate mild IBS symptoms. These include:

• Meditation
• Deep breathing
• Nature walks
• Relaxing music
• Yoga
• Socializing with friends

7. Counseling

Past trauma, emotional distress, and mood disorders like anxiety and depression can significantly exacerbate IBS. Patients may not be able to manage the symptoms on their own but need help from a mental health professional.

Cognitive behavioral therapy is the most effective psychological treatment for IBS patients. It focuses on revising thought and behavior patterns. Therapists also use hypnotherapy to mitigate IBS symptoms.

8. Supplements

Food is the primary source of vitamins, minerals, and nutrients necessary for optimal health. However, supplements step in when our nutrient intake is low for various reasons – nutrient malabsorption, poor diet, etc. Health professionals prescribe the following supplements to IBS patients: 

• Fiber – Fiber-rich foods improve stool consistency and frequency, but they may worsen other symptoms, like boating and gas. Fiber supplements may be a better option for some patients. They usually contain psyllium, methylcellulose, partially hydrolyzed guar gum, sterculia, etc.
• Probiotics – Live microorganisms improve our gut microbiome health and balance. They regulate bowel movement, alleviate abdominal pain, and reduce bloating and gas. Different probiotic strains are selected for specific IBS symptoms. Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis, and Lactobacillus plantarum  are among the most effective for IBS.
• Peppermint oil capsules – The main ingredient, menthol, helps gut muscles relax, improves contractions and motility, and reduces abdominal pain. These effects are quick-acting but can be short-lived. Look for enteric-coated or slow-release capsules to prolong the effects.
• Digestive enzymes – They aid digestion in patients who lack certain enzymes, such as lactase, which is essential for breaking down lactose in dairy products. Identify which enzyme deficiency you have and choose the appropriate supplement.

9. Medications

Doctors prescribe medications to patients with more severe IBS symptoms. The therapy depends on whether the patient has diarrhea or constipation.

Drugs for IBS patients with diarrhea include:

• Loperamide
• Eluxadoline
• Rifaximin
• Alosetron
• Dicyclomine
• Cholestyramine
• Colestipol
• Low-dose antidepressants imipramine, desipramine, or nortriptyline

Drugs for IBS patients with constipation include:

• Lubiprostone
• Linaclotide
• Laxatives (magnesium hydroxide oral, polyethylene glycol)
• SSRI antidepressants (fluoxetine, paroxetine) – if the patient also has depression

Doctors prescribe pain medications like pregabalin and gabapentin for abdominal pain, cramps, and bloating.

10. Alternative Therapies

Holistic treatments like acupuncture, therapeutic massage, and aromatherapy relax the muscles, reduce stress and anxiety, soothe the nervous system, and may improve gut motility. Health professionals prescribe these treatments with other therapies and lifestyle changes as an integrative approach to managing IBS.

Can You Prevent IBS?

Medical professionals don’t know the exact cause of IBS. In most cases, it is the result of a combination of factors, such as stress, poor diet, a sedentary lifestyle, and genetics. Without a known cause, it is difficult to prevent the condition. However, healthier lifestyle habits reduce the risk of developing IBS and many other diseases. These habits include:

• Nutrient-rich diet
• Limiting or eliminating sugars and processed foods
• Limiting or eliminating alcohol
• Adequate water intake
• Regular exercise
• Healthy sleep
• Relaxing activities to reduce stress

What Happens If You Ignore IBS?

Patients who ignore IBS symptoms may experience their worsening and a decline in their quality of life. Severe gas and bloating can make office life difficult and hinder social interactions. Pain and discomfort disrupt sleep, increase stress, and further exacerbate the symptoms.

Prolonged, untreated IBS can also lead to other health complications, such as malnutrition, anal fissures, hemorrhoids, and mental issues like anxiety and depression.

When Should I See a Doctor?

If you have diarrhea, constipation, or both paired with bloating, gas, stomach pain, and discomfort for several months, you may have IBS. Seek medical help to alleviate the symptoms and reduce the risk of aggravating other conditions.

Some patients experience other, more severe problems with the common IBS symptoms. They include:

• Sudden weight loss
• Rectal bleeding
• Severe abdominal pain
• Fever
• Nausea
• Repeated vomiting
• Ongoing diarrhea that disrupts sleep at night

Contact your doctor immediately if you have these symptoms. They may suggest another, more serious medical condition.

Conclusion

IBS, or irritable bowel syndrome, is a common gastrointestinal condition that causes irregular stool, abdominal problems, and, sometimes, mental distress. Patients who don’t treat IBS usually experience a deterioration of symptoms. Don’t wait for this to happen. Improve your lifestyle habits and consult a trusted medical provider to help you manage your IBS.

Learn more about gut health in our blog posts on Gut Health and Hormones, Gut Dysbiosis, and Food Intolerance.