Importance of Gut Health

Many teenagers nowadays have been trying to get fitter, healthier, and overall make some changes to their lifestyle. We see a lot of different diets and exercise routines that will help us maintain our good health as teenagers. However, one thing that many times is overlooked by teenagers is the idea of gut health. So, what is gut health and why is it so important for teenagers? Gut health involves the health of the gastrointestinal system, which involves the gut microbiome, made up of many microorganisms and good bacteria necessary to maintain the health of the GI tract. The earlier in life you take care of this microbiome, the healthier life you will have. We must analyze every aspect of gut health, and understand how to take care of it, before we go into its importance for us. 

There are several signs of a healthy gut. We need to analyze what a healthy gut looks like. First, there are regular and pain-free bowel movements. This means you are able to use the restroom comfortably, and have a consistent amount of times you use the restroom throughout the week. Healthy bowel movements should be smooth, firm, and easy to pass (Stitches, 2022). You have consistent energy, which means you are able to have enough energy throughout the day without needing any kind of energy booster. Your gut helps you digest your food, and it requires a lot of energy. If you have a healthy gut, then you will have enough energy for the day and for you to digest your food. This is a sign that your body is getting the right nutrients and absorbing them properly (Stachel, 2022). Thirdly, you have a normal amount of gas and bloating. Everyone passes gas a few times a day, especially people with a healthy gut. It is a byproduct of the trillions of bacteria that live in the gut and aid in digestion (Austin Gastroenterology, 2022). Fourth, you have a healthy bowel transit time. It usually takes 30-40 hours, or even up to 72, to be able to produce regular bowel movements. Regular and consistent bowel movements are necessary to be able to detect that food is moving through your body at a healthy pace (Stachel, 2022). This indicatesgood gut health, as your body is digesting the food rapidly enough. Fifth, you have more mental clarity. Gut health is known to be able to help you stay mentally alert. Digestive issues interfere with your body being able to absorb nutrients, and can interfere with sleep, making it harder to stay alert during the day (Stachel, 2022). Lastly, you are able to pass healthy stool. Healthy stool is smooth, in a long shape, and is easy to pass. Unhealthy stools indicate poor diet, and can signify an unhealthy gut. 

Now we can make the assumption that an unhealthy gut is the opposite of a healthy gut, indicating the opposite symptoms. First, there are digestive issues, which include constant bloating and excessive gas. Everyone has these issues, but if they are frequent, there may be an issue due to an unhealthy gut struggling to eliminate waste and digest food (Birmingham Gastroenterology, 2022).These are usually signs that your body isn’t digesting food right, and it is important to note that your gut health is key to digestion. Chronic constipation is another sign of an unhealthy gut. Like mentioned before, bathroom habits are a general sign of what your gut is looking like. Some bowel irregularities include chronic constipation, which involves infrequent bathroom breaks, usually 3 to 4 per week due to the slowness of your gut. Secondly, there is frequent diarrhea. Frequent diarrhea is a sign of an unhealthy gut, which can indicate inflammation due to damaged gut lining (Panoff, 2025). Thirdly, there is consistent fatigue. When your gut isn’t working well, it can affect your nutrient absorption of nutrients such as iron, magnesium, and vitamin b, which are needed for good energy (Panoff, 2025). This can make you a lot sleepier, as you do not have the necessary vitamins to keep you going throughout the day. There are also unexplained weight changes. Overgrown bacteria within the digestive tract leads to an imbalance in intestinal bacteria and can disrupt digestion and bowel function. This can influence weight management (Brisbane Livewell Clinic Editorial team, 2025).These changes in weight can be a sign of an unhealthy gut, as the bacteria in the gut microbiome influences fat storage, appetite and blood sugar. Next, there are skin rashes. An imbalance in gut bacteria can cause inflammation in the skin. An unhealthy gut has now been linked to acne, psoriasis, and eczema (Patino, 2023). The seventh sign of an unhealthy gut is brain fog. The gut-brain axis, known to be the second brain of the body which controls digestion and blood flow, indicated a 2-way relationship between gut health, and mental health. Suddenly feeling more anxious, or foggy, can be related to poor sleep and excess stress due to much of your serotonin being produced in the gut (Patino, 2023). Lastly, there are a lot of sugar cravings. Eating a lot of sugar, especially as teens, can affect appetite hormones, which are in the gut (Patino, 2023).

Now that we know the signs of a healthy and unhealthy gut, we can analyze how to develop a healthy gut. Firstly, you have to eat high fiber. Fiber is known to help with the guts function, and the breakdown of fiber can reduce the development of a gastrointestinal condition. Fiber comes from vegetables, beans and legumes, and fruit (Warner, 2025). Secondly, you should eat probiotic fermented food. Probiotic foods have the bacteria needed to help diversify your gut bacteria. The more species of bacteria in your gut, the healthier your gut is. Some of these foods include yogurt, kefir, sauerkraut, pickles, kimchi, and more (Owen, 2025). Thirdly, you should stay hydrated. Water helps your body absorb and transport nutrients (Warner, 2025). Fourthly, manage your stress levels. Stress causes adrenaline and cortisol to increase to the point where you develop bowel irregularities such as constipation and diarrhea. Fifth, stay active, as consistent exercise allows for an increase in diversity in your gut microbiome, and can help it. You should also time your meals. Research is limited on this topic, but there are some hints pointing to the idea that the microbiome has its own circadian clock (Owen, 2025). Limiting snacking and not eating late can allow your gut to rest at night. 

Now, why is a healthy gut important for teenagers? Firstly, it can affect mental health. The gut is often referred to as the second brain, or the enteric nervous system (ENS), due to the great amount of neurons and brain activity that occurs. The brain communicates with the stomach and intestines, and the connection goes both ways. Therefore, gut activity can be the cause and product of anxiety, stress, or depression (Harvard Health Publishing, 2023). Disturbances in the gut microbiome can affect mental health in teenagers, and can lead to an increase in depression and anxiety. A healthy gut can also allow for great health later in life. If you start developing your gut health early on, it can contribute to healthy growth and maturation in teenagers. You also get better skin. Like mentioned before, skin conditions like acne, eczema and psoriasis can be linked to gut health. This is due to hormone imbalance, and it is very common now for teenagers to want to take care of their skin. It can also lead to a better mood. The gut microbiome is known to modulate neurotransmitters that allow for the brain and the gut to work together. These can affect how a person feels. Lastly, it is important for immune support. The gut microbiome, which is known to digest Short Chain Fatty acids, has the ability to strengthen the physical gut lining and protects a person from any dangerous microbes, which can affect your immune system. A healthy gut can suppress pathogens, and can keep the immune system in check (Bioteen, 2022).

Gut health is very important to teenagers in order for them to deal with problems that can arise mainly in adolescence, such as acne and mental health. It is also important to acknowledge that it can affect you in future years as well. So, next time you are working out or trying to eat healthy, remember to add taking care of your gut health to that list!

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Works Cited:

Birmingham Gastroenterology. (2022, September 19). 5 signs of an Unhealthy Gut & Ways to improve it. Birmingham Gastroenterology Associates. https://bgapc.com/5-signs-of-an-unhealthy-gut-ways-to-improve-it/ 

Carson, Matthew D, et al. “Adolescence and the Microbiome.” American Journal of Pathology, vol. 193, no. 12, 1 Dec. 2023, pp. 1900–1909, https://doi.org/10.1016/j.ajpath.2023.07.004.

Kumar, Jeetendra. “5 Signs to Know Your Gut Is Healthy.” Austin Gastroenterology, Austin Gastroenterology, 13 May 2022, www.austingastro.com/2022/05/13/5-signs-to-know-your-gut-is-healthy/. Accessed 20 Dec. 2025.

Owen, Alysha. “How to Improve Gut Health: 16 Science-Backed Methods.” Zoe.com, Jude Tidbury, Alysha Owen, 26 Oct. 2021, zoe.com/learn/how-to-improve-gut-health?srsltid=AfmBOopqjj7nDZsC7gcfYl9NXWHYHDeNL2IKVn0DpeHYBL7C5vul-XId. Accessed 20 Dec. 2025.

Patino, Erica. “Signs of an Unhealthy Gut and What You Can Do about It | Everyday Health.” EverydayHealth.com, EverydayHealth, 12 June 2023, www.everydayhealth.com/diges}.   tive-health/signs-of-unhealthy-gut-and-how-to-fix-it/. Accessed 20 Dec. 2025.

Statchel, Jordan . “7 Signs of a Healthy Gut + Tips to Improve Digestive Health - Everlywell Blog | At-Home Health & Wellness Insights.” Everlywell.com, Everlywell, 16 June 2022, www.everlywell.com/blog/food-allergy/signs-of-healthy-gut/?srsltid=AfmBOooxpS1Y7QatUtAQN_ANs_fIDD15zZExIbMPtNxKsZruZ3_8_CW1. Accessed 20 Dec. 2025.

The gut-brain connection. Harvard Health. (2023, July 18). https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection 

Warner, Lindsay. “5 Simple Ways to Improve Gut Health - Harvard Health.” Harvard Health, Harvard Health Publishing, 20 Feb. 2025, www.health.harvard.edu/staying-healthy/5-simple-ways-to-improve-gut-health. Accessed 20 Dec. 2025.