Gut Health and Fatigue: What’s the Connection?

By Andrea Cohen
Published 7/30/2025
In This Article
Gut Health and Fatigue: What’s the Connection?
Photo Credit: Adobe Stock

If you’ve been feeling unusually tired, your gut could be to blame. Gut health and fatigue are intricately connected, and your gut plays a bigger role in your energy levels than you might think. Here are answers to common questions about how fatigue and gut health are related from the health and dietary experts at Health eCooks. In addition to explaining why poor gut health can make you feel tired, we’ve included some gut health recipes that may help you feel more energized.

What’s the connection between gut health and fatigue?

Your gut is home to trillions of “good” and “bad” bacteria, often referred to as the gut microbiome. When the balance of good and bad bacteria gets thrown off, it can leave you feeling tired, foggy, or unwell. Why does this occur?

  • If your digestive system isn’t working properly, your body may not get enough nutrients that help you stay energized, such as iron, B12, or magnesium. This can lead to fatigue and weakness over time.
  • Poor gut health can trigger inflammation throughout your body. This can make you feel tired, even if you’re getting plenty of rest. It may also mess with your mood, leading to anxiety or depression, which can make fatigue worse.
  • Many people with gut issues also have sleep problems. Conditions like irritable bowel syndrome (IBS), acid reflux, and bloating can make it hard to fall or stay asleep. When you’re not sleeping well, your energy, focus, and overall well-being suffer.

How do I know if my gut health is bad?

Experiencing poor gut health? Fatigue might not be your only symptom. Other red flags include gas, bloating, constipation, diarrhea, or frequent stomach pain. You might also get sick more often, struggle with brain fog, or have frequent food cravings. These symptoms are your body’s way of telling you that something’s off in your gut.

What can I do to improve gut health so I feel more energized?

One of the best things you can do is to eat gut-healthy foods. This includes foods that naturally contain fiber, which helps feed the good bacteria in your gut. Fruits, vegetables, whole grains, and legumes are good options. Also consume fermented foods like yogurt, kefir, sauerkraut, and kimchi, to help restore balance in your gut by adding healthy bacteria. And don’t forget to drink plenty of water to keep things moving. Avoiding added sugars and processed food also goes a long way in improving your gut health and energy levels.

Stress management can also affect your gut health. Chronic stress can change the makeup of your gut bacteria and lead to inflammation. Activities like walking, deep breathing, or spending time outside can calm your mind and your gut. Getting regular sleep also helps.

Are there gut health recipes that are easy to make?

Looking for gut healthy recipes that are as delicious as they are nutritious while also being simple to prepare? Here are some recipes for gut health you’ll want to try:

  • Green Juice

    Heart Healthy Green Juice
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    This juice blends spinach, cucumber, and ginger, which are rich in antioxidants and enzymes that promote digestion and reduce gut inflammation. The fiber and veggies help feed beneficial bacteria while supporting regularity.

    View Recipe

  • Banana Overnight Oats

    Heart Healthy Banana Overnight Oats
    Photo Credit: Adobe Stock
    10 mins

    Oats and bananas provide prebiotics that nourish the gut microbiome, enhancing bacterial diversity and balance. Flaxseed has fiber and omega-3s to reduce inflammation and support smooth digestion.

    View Recipe

  • Chilled Strawberry Soup

    Healthy Chilled Strawberry Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    Strawberries are a natural source of fiber and polyphenols, which good gut bacteria thrive on. Almond milk adds probiotics and helps reduce gut irritation.

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  • Honey Yogurt Berry Parfaits

    Heart Healthy Honey Yogurt Berry Parfaits
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Greek yogurt introduces live probiotics that support healthy digestion and microbiome balance. Berries and oats offer prebiotics and antioxidants, feeding good bacteria and reducing oxidative stress in the gut.

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  • Veggie Chickpea Sandwiches

    Heart Healthy Veggie Chickpea Sandwiches
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Chickpeas are a powerful prebiotic legume that helps feed healthy gut flora. Combined with avocado and whole grains, this sandwich gives you a good dose of fiber to keep your gut microbiome going strong.

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  • Black Bean Quinoa Salad

    Heart Healthy Black Bean Quinoa Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Black beans and quinoa both provide resistant starch and fiber, ideal for feeding beneficial gut bacteria. The colorful vegetables also have polyphenols that support microbial diversity and gut barrier health.

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  • Veggie Zucchini Crust Pizza

    Heart Healthy Veggie Zucchini Crust Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Zucchini is hydrating and fiber-rich, aiding digestion and promoting a healthy gut. This veggie-packed pizza offers a low-inflammatory, high-prebiotic twist on a comfort food classic.

    View Recipe

Reducing Fatigue and Healing Your Gut

If you’re feeling tired and don’t know why, remember that there is a connection between gut health and fatigue that may be at play. Eating more gut-healthy foods and trying out these gut health recipes is one way to start improving gut health. You’ll also find loads of other recipes for gut health by looking through our vegetable recipes, fruit recipes, and rice and grain recipes. If your fatigue doesn’t let up,  however, it’s a good idea to talk to your doctor because it may be a sign of an undiagnosed health condition.

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