Signs Your Gut is Out of Balance and What to Do About It

Your gut is more than just your digestive system. It’s the foundation of your entire health. From your mood to your immune system, energy levels to skin clarity your gut plays a vital role. And when it’s out of balance, your body tends to tell you in all kinds of ways. But the challenge is knowing what to look for and how to fix it.

We believe food is medicine. That’s why our approach to gut health is rooted in ancestral wisdom, whole foods, and simple, nourishing staples like bone broth, collagen, ghee, and tallow.

This blog will walk you through the common signs your gut might be crying out for help, and how to gently restore it using the power of whole foods particularly those easily available here in the UK.

Why Gut Health Matters

The gut is often called the “second brain.” It houses nearly 70% of your immune system and over 100 trillion microorganisms that form the gut microbiome. This ecosystem of bacteria, yeasts, and fungi helps with digestion, regulates inflammation, and communicates directly with your brain via the vagus nerve.

When your microbiome is balanced, your body thrives. When it’s disrupted, even the healthiest lifestyle can feel like a struggle.

Some common reasons gut imbalance happens include:

• Overuse of antibiotics or medications
  
  

• Chronic stress or lack of sleep
  
  

• Highly processed or sugar-rich diets
  
  

• Lack of fibre or diversity in food
  
  

• Alcohol, caffeine, or artificial sweeteners
  
  

• Environmental toxins or endocrine disruptors
  
  

The Hidden Signs Your Gut is Out of Balance

You don’t have to experience full-blown digestive distress to have a gut imbalance. Here are subtle (and not-so-subtle) clues:

1. Bloating and Gas

If you regularly feel bloated after meals, even when eating clean, it could be a sign that your digestion isn’t functioning optimally. Gas, excessive burping, or feeling full too quickly often indicate gut fermentation or imbalanced bacteria.

2. Fatigue or Brain Fog

That sluggish feeling you can’t shake? It might not be from lack of sleep, it could stem from your gut. Imbalanced bacteria can trigger systemic inflammation, which affects energy, mental clarity, and focus.

3. Skin Issues (Eczema, Acne, Rashes)

Your skin is a mirror of your internal health. When your gut is compromised, toxins can escape through the skin instead of being processed and eliminated properly, leading to persistent irritation.

4. Mood Swings and Anxiety

The gut-brain connection means your mental health is directly tied to your microbiome. Low levels of beneficial bacteria can interfere with neurotransmitter production, particularly serotonin and GABA.

5. Frequent Illness or Poor Immunity

Since most of your immune cells live in your gut, a weakened or inflamed gut environment makes you more susceptible to infections, viruses, or autoimmune flares.

6. Irregular Bowel Movements

Whether you’re struggling with constipation, loose stools, or unpredictable timing, your gut could be telling you that something’s off with absorption or bacterial balance.

The First Step to Healing: Listen to Your Body

The beauty of the gut is that it can be healed. The lining regenerates approximately every 5–7 days, and your microbiome is adaptable. By nourishing it with supportive foods and cutting back on inflammatory triggers, you can restore balance and feel like yourself again.

Gentle Fixes for a Better Gut

You don’t need extreme cleanses or supplements to heal your gut. You need consistency, kindness, and whole food nourishment. Here’s where to begin:

1. Add Bone Broth Daily

Our traditional bone broths are slow-simmered for over 24 hours to extract the gelatin, amino acids, and minerals your gut needs to thrive. Rich in glycine, glutamine, and collagen, they:

• Support gut lining repair
  
  

• Soothe inflammation
  
  

• Improve digestion
  
  

• Help with mineral absorption
  
  

Start with a warm mug in the morning, or add it to soups, stews, or grains. It’s one of the easiest habits to build for long-term gut repair.

2. Incorporate Gelatine or Collagen

Our gelatine and collagen powders can be blended into smoothies, coffee, or warm drinks. These proteins:

• Strengthen connective tissue
  
  

• Improve gut lining integrity
  
  

• Help balance stomach acid
  
  

• Support skin, joints, and muscles
  
  

They’re tasteless and incredibly versatile, ideal for busy mornings or evening relaxation.

3. Focus on Fermented and Probiotic Foods

Gut bacteria thrive on variety. Introduce sauerkraut, kefir, kimchi, yoghurt, and apple cider vinegar (like our raw ACV) into your meals. They replenish your microbiome with friendly bacteria that crowd out harmful strains.

Pro tip: Start slow with fermented foods. Too much too quickly can cause die-off symptoms like bloating or fatigue.

4. Eat More Prebiotic Fibre

Prebiotics are the food for your gut bacteria. You’ll find them in:

• Garlic and onions
  
  

• Leeks
  
  

• Jerusalem artichokes
  
  

• Chicory root
  
  

• Bananas (especially green)
  
  

• Apples and pears
  
  

Adding these into your diet helps cultivate diversity and resilience in your microbiome.

5. Avoid Ultra-Processed Foods

These foods disrupt the microbiome and contribute to gut permeability (aka leaky gut). Watch out for:

• Industrial seed oils (like soybean or corn)
  
  

• Excessive sugar or artificial sweeteners
  
  

• Preservatives, colourings, emulsifiers
  
  

• Low-quality dairy or processed meats
  
  

Instead, prioritise real foods meals you can imagine being cooked in a home, not made in a lab.

Why Bone Broth Works So Well

Bone broth is one of the most ancient healing foods across cultures. Its amino acids feed the gut lining, support detoxification, and act as natural anti-inflammatories.

Here’s a quick breakdown of why it works:

• Glutamine repairs intestinal lining and prevents permeability
  
  

• Glycine aids liver detox and improves sleep
  
  

• Proline supports skin and joint structure
  
  

• Gelatine helps food move smoothly through the digestive tract
  
  

• Collagen builds strength and elasticity in tissues
  
  

Our broths are crafted using organic, grass-fed bones, no added preservatives, and nothing artificial just the way your body recognises and loves.

How to Build a Gut-Friendly Meal Plan

Even with a busy lifestyle, it’s possible to create simple meals that love your gut back.

Breakfast

• Warm bone broth with collagen and sea salt
  
  

• 2 eggs cooked in ghee with greens
  
  

• ½ avocado and sauerkraut on the side
  
  

Lunch

• Grass-fed chicken and vegetable stew made with bone broth
  
  

• Cooked quinoa with fresh herbs
  
  

• Yoghurt or kefir drink
  
  

Snack

• Our Gelatine gummies made with raw honey
  
  

• Apple slices with almond butter
  
  

Dinner

• Roasted root vegetables
  
  

• Grilled fish or meat
  
  

• Light broth-based soup
  
  

Before Bed

• Collagen in herbal tea 

Why Whole Foods Matter

Whole foods are unrefined, unprocessed, and as close to their original form as possible. They provide:

• Fibre for digestion
  
  

• Polyphenols for reducing inflammation
  
  

• Natural enzymes for nutrient absorption
  
  

• Full spectrum of vitamins and minerals
  
  

We focus on real, nutrient-dense foods, nothing synthetic, nothing watered down. Because your gut needs more than calories. It needs information. Every bite of whole food tells your body how to function, heal, and adapt.

How Long Does It Take to Heal?

Gut health is personal. Some people feel better in a week. For others, it may take months. It depends on:

• The severity of your imbalance
  
  

• How consistent you are with food
  
  

• Stress and sleep habits
  
  

• Your individual microbiome makeup
  
  

The key is to stick with it and track your changes. Look out for:

• Improved digestion and regularity
  
  

• Better mood and energy
  
  

• Clearer skin
  
  

• Less bloating or cravings
  
  

• A sense of calm in your body
  
  

Listen to Your Gut

You don’t need to wait for a diagnosis to know something’s off. Your body speaks in whispers before it screams. Pay attention to how you feel after eating, how your skin looks, how your sleep is, and how your mood flows.

When things feel off, don’t go to war with your body, nourish it. Offer it slow-cooked broths, natural fats, fermented foods, and the gentle, steady support it craves.

We’re here to walk with you. Whether you’re starting fresh or looking to deepen your gut health journey, our range of products is crafted to work with your body not against it.

Healing starts in the gut. Let’s nourish it together.