Energy levels and gut health are often intertwined. Here’s how to boost your energy through your gut.

Fatigue is quite common among people with digestive conditions such as irritable bowel syndrome (IBS) and gastroesophageal reflux disease. Similarly, those with fatigue-related conditions, such as myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), often experience digestive problems.

In these cases, improving gut health through dietary changes, probiotics, and other treatments can often boost energy levels.

Here are five tips to help boost your energy if you’re living with a digestive health condition.

1. Eat a balanced diet

According to a 2014 research review, a nutritious diet can significantly influence the balance and activity of gut bacteria, which plays a crucial role in overall health and energy levels.

Choosing foods that promote a healthy gut can enhance digestion, optimize nutrient absorption, and boost overall energy.

Try to focus on eating:

Also, try to reduce your intake of sugary foods and beverages and highly processed foods that are high in unhealthy fats. These foods can disrupt the balance of bacteria in your gut. Read food labels carefully and avoid products with added sugars such as high fructose corn syrup, maltose, and sucrose.

2. Take a probiotic supplement

Probiotics, which are beneficial bacteria, can help restore gut microbiome balance. They do this by colonizing your gut and stimulating the growth of other beneficial bacteria.

Probiotics can potentially fight fatigue by improving nutrient absorption, reducing inflammation, supporting immune function, regulating mood, and optimizing energy production through your gut microbiome.

And if you have a digestive condition such as IBS, probiotics can be especially beneficial.

In a 2019 review of 11 studies, 7 of those studies found that probiotic supplementation led to significant improvements in IBS symptoms compared with placebo. This was particularly the case when study participants used multistrain supplements for 8 weeks or longer. But the other four studies did not report significant improvement.

Opting for a probiotic supplement with multiple strains, such as Lactobacillus and Bifidobacterium species, can target different areas of your gut, supporting a diverse microbiome.

You can also incorporate probiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, and kimchi. These foods contain beneficial bacteria that can help maintain a healthy balance in your gut microbiome.

3. Exercise

Exercise can influence the bacteria in your gut, affecting your overall gut health. A 2024 study involving more than 8,000 people found that different levels of physical activity were associated with distinct gut bacteria compositions.

Moderate exercise was found to be linked to lower levels of harmful Escherichia coli bacteria. And both moderate and vigorous exercise were associated with higher levels of beneficial bacteria that produce butyrate, such as Faecalibacterium prausnitzii and Roseburia spp.

To improve your gut health, engage in activities that you enjoy and that are suitable for your condition, such as walking, yoga, or gentle stretching exercises. According to a 2013 research review, even a single session of exercise lasting 20 to 40 minutes can consistently boost feelings of energy.

4. Manage stress

Stress can harm your health by upsetting the balance of bacteria in your gut. When you’re stressed, your body sends signals to your gut through your nervous, immune, and circulatory systems. This stress signaling can cause inflammation, leading to an increase in harmful bacteria, gut imbalances (dysbiosis), and a leaky gut.

Additionally, stress can significantly affect your energy levels by disrupting your brain’s energy metabolism. Your brain uses about 20% of the calories you consume, primarily in the form of glucose. Stress can change hormone actions, glucose uptake, and mitochondrial function, all of which are crucial for maintaining energy balance.

To help reduce your stress levels, you may want to try practicing a stress management technique such as mindfulness meditation, deep breathing exercises, or yoga.

5. Stay hydrated

Staying hydrated is crucial for your overall health and energy levels, especially if you have a digestive condition. According to a 2018 study, dehydration can lead to symptoms such as lack of focus, muscle weakness, and fatigue.

Additionally, a 2022 study found that people who drink a lot of water have a lower abundance of Campylobacter bacteria, which has been linked to diarrhea.

Aim to drink plenty of water throughout the day and limit caffeinated and alcoholic beverages, which can contribute to dehydration.

Digestive conditions can lead to fatigue through various mechanisms. Disruptions in your gut microbiota can trigger chronic inflammation, which can contribute to feelings of fatigue. Additionally, digestive issues can reduce nutrient absorption, leading to nutrient deficiencies that can affect your energy levels.

A 2023 study suggests that people with ME/CFS often experience gut-related symptoms and changes in their gut microbiota. These changes may contribute to the persistent fatigue that they experience.

How common is fatigue in digestive conditions?

Fatigue is quite common among people with digestive conditions such as IBS.

A 2016 review of 24 studies found that about 54% of people with IBS experience fatigue. Factors such as being in tertiary care settings, being female, and being younger were associated with greater frequency of fatigue.

The researchers also found that fatigue commonly occurred alongside gastrointestinal symptoms, psychological distress, and lower health-related quality of life.

Signs that your gut may be the cause of your fatigue include:

  • Digestive issues: Chronic bloating, gas, diarrhea, or constipation can indicate an imbalance in gut bacteria or other digestive problems.
  • Food intolerances: Sensitivities to certain foods, especially those that contain common allergens such as gluten and dairy, can suggest gut-related issues.
  • Chronic fatigue syndrome (CFS): If you have CFS, you may experience gut-related symptoms or have a history of gut issues.
  • Autoimmune conditions: Gut health is often linked to autoimmune conditions, and fatigue can be a symptom of these conditions.
  • Mental health conditions: Anxiety, depression, and mood changes can be linked to gut health and may occur alongside fatigue.
  • Chronic inflammation: Signs of chronic inflammation, such as joint pain, headaches, and general feelings of unwellness, can indicate gut problems that may contribute to fatigue.
  • Skin conditions: Conditions such as eczema and rosacea can sometimes be linked to gut health and fatigue.

Gut health plays an important role in energy levels, especially when you have a digestive health condition. Gut health issues can cause inflammation or problems with nutrient absorption, leading to fatigue.

If you suspect that your digestive condition is affecting your energy, stay hydrated, focus on easily digestible foods, and consider keeping a food diary to identify triggers. Probiotics may also help restore gut balance. Consult a healthcare professional for personalized advice and to rule out other potential causes of fatigue.