Lots of things can make you feel tired or like you don’t have much energy. Maybe you didn’t sleep well, you’ve been overexercising or you’re stressed and overwhelmed.
But if you’re exhausted and you don’t know why, it could be your gut health. You might not realize it, but your gut doesn’t just digest your food. It plays a key role in keeping you healthy.
Your gut and your brain share close connections, so if your gut isn’t working properly you might feel drained and fatigued.
Gut microbiome and fatigue
Gretchen Evans, MD, an interventional gastroenterologist with Banner Health, noted, “There is no organ called the gut. Your digestive system runs from your mouth to your anus and includes many complex organs. It’s the foundation of your energy.”
- The organs that make up the tube part of your digestive system, like the stomach and intestines, churn and absorb the food you eat and contain trillions of gut bacteria, called the microbiome.
- Other organs, like the liver and pancreas, help you produce energy, support your metabolism, regulate your enzymes and clear toxins from your body.
According to Dr. Evans, a healthy microbiome works with your digestive system to metabolize food, and it also supports your intestines in keeping out harmful substances. It’s important for maintaining steady energy levels, strengthening your immune system and regulating your hormone levels.
“Your digestive system provides housing and food for your gut bacteria. The health of our organs and the health of our food can influence the health of our microbiome, which influences the health of our energy,” Dr. Evans said.
Keep in mind that there’s still a lot we don’t know about the bacteria that live inside our guts. “We have only touched the tip of the iceberg when it comes to the vast complexity of the microbiome,” Dr. Evans said.
Ways to improve gut health for better energy
“Many companies will tout products claiming to transform your microbiome, but the truth is that most of our microbiome is determined by factors around birth,” Dr. Evans said. “Even so, you can still help make your gut an enticing home for healthy microbiota through diet, lifestyle and only using antibiotics when necessary.”
You can take these simple steps to support your gut health and energy:
- Eat for a healthy gut: Eat vegetables every day, especially dark leafy greens. Avoid sweetened beverages (including juice) and artificial sweeteners. Limit processed foods, high-sugar foods and animal-based fats. Choose lean proteins and plant-based fats like olive oil and avocado. Fermented foods like Greek yogurt and sauerkraut, probiotics and prebiotics are great for boosting gut health too.
- Limit snacking: “Excessive snacking can compromise your gut health. Food is a stressor to your digestive system. You need to give it breaks from food for more than four hours so that it can rest, heal and stay strong. It's like how the brain needs sleep,” Dr. Evans said.
- Use antibiotics responsibly: Only take antibiotics when a health care provider recommends them. Using antibiotics inappropriately harms the health of your microbiome.
- Get physical activity: Dr. Evans recommends exercising outdoors, when possible, since it can help relieve and strengthen your immune system.
- Stay hydrated: Water helps your body digest food and absorb and transport nutrients.
- Manage stress: Consider meditation, deep breathing or exercise to reduce stress, which can disrupt your gut and lead to inflammation.
- Address deficiencies: Low levels of nutrients like iron, magnesium and vitamin B12 can cause fatigue. If you think you might have a nutrient deficiency, talk to your health care provider about testing and how to get more of the nutrients you need.
“These are more reliable strategies than just taking probiotic supplements. Think about it this way: The healthy bacteria cultured into probiotic supplements won't be able to survive in your gut if you aren't filling it with healthy things,” Dr. Evans said.
When to get professional care
If you have fatigue and digestive symptoms, you should see a health care provider. They can evaluate your symptoms and recommend dietary changes or another treatment plan to help you heal and improve your energy levels. They may also need to assess your gut health and check for health conditions with testing.
Common gut issues that can cause fatigue
Digestive problems are a major factor in gut health fatigue. They can make it harder for your body to absorb nutrients, cause inflammation and trigger issues with the way your gut and brain communicate with each other. Key problems include:
- H. pylori infection: H. pylori is a bacteria that can live in the gut and cause ulcers and stomach pain and can prevent you from absorbing nutrients like iron that are important for energy. It can be detected and treated quite easily. It spreads among household members, so it is important that everyone in a household is checked and treated if it is detected.
- Fatty liver: The liver is critical to energy regulation and toxin clearance. It stores excess sugar as fat. When the liver is over-burdened by fat storage, it can’t clear toxins and support energy as well. Over time, excess fat storage can cause irreversible scarring, called cirrhosis.
- Chronic constipation: When your colon is too full of stool, this puts a drag on your energy. Tiny hard stools, straining or having bowel movements less than three times per week are signs that your gut may be moving too slowly and needs help. A simple colon cleanse, followed by a good bowel regimen, is an easy way to get your energy back on track.
If you have an unhealthy diet, then poor gut health could certainly be draining your energy. But if improving your diet and lifestyle does not help, then you should see a health care provider.
When to get urgent care
There are also many serious conditions that could drain energy levels. Some symptoms require medical attention. These include:
- Yellow skin or eyes
- Explosive bowel movements that wake you up from sleep
- Difficulty swallowing food or food getting stuck in your chest
- A stomach bug that hasn’t gone away after a month
- Red or black bowel movements that smell like pennies
- Nutrient deficiencies
- Vomiting blood
- Weight loss when you aren’t trying to lose weight
If you are age 45 or older and/or have parents or sibling who have had colon cancer, you should also talk to your health care provider about a colonoscopy.
The bottom line: Take charge of your gut health and energy
Your gut health is key to your overall well-being. By improving your diet, activity and supporting the health of your digestive organs, you can restore your energy and feel better. If you’re struggling with digestive issues and low energy levels, reach out to your health care provider or an expert at Banner Health for care.
