Are You Tired All the Time? What Your Gut Might Be Trying to Tell You

Have you ever woken up tired after a full-night's rest? Not just sleepy, but truly exhausted, like your body is carrying extra weight you can’t quite name? You’re not alone.

Fatigue has become so common that many of us see it as normal. But what if the real root of your low energy isn’t just stress, sleep, or hormones? What if it’s starting in your... gut?

And you know I love the gut microbiome… so bear with me on this one.

Can Gut Health Really Affect Fatigue?

The short and oversimplified answer is yes- and new research is showing us how the gut microbiome plays into chronic fatigue (not that it is the sole cause or answer, but it is important step in the right direction and plays into a lot of other disease prevention strategies as well).

Our gut microbiome, the community of trillions of bacteria that live in our digestive system, does way more than help us digest food. These microbes communicate directly with our brain through something called the gut-brain axis (!!!)- a two-way communication network made up of nerves, immune messengers, and hormones.

When our gut is balanced, this communication supports healthy energy, focus, and mood. But when it’s out of balance, (i.e from poor diet, stress, or lack of sleep) that communication becomes disrupted.

The result can look like inflammation, sluggishness, brain fog, and chronic fatigue.

So, What Does the Research Say?

Recent NIH-supported studies have found that people diagnosed with myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) have distinct differences in their gut microbiome compared to healthy individuals. They have a dysbiosis, or imbalance of gut microbes, with some cultures being really low in populaiton and others being way too high.

They tend to have lower levels of beneficial, butyrate-producing bacteria such as Faecalibacterium prausnitzii and Eubacterium rectale (Chen et al., 2023; NIH, 2023).

These bacteria are essential for producing butyrate, a short-chain fatty acid that fuels the cells of the gut lining, reduces inflammation, and regulates immune balance. (Bolded for dramatic effect).

Why does this matter for energy?

Because when butyrate levels are low, the body becomes more prone to systemic inflammation and poor energy regulation. The NIH study even found that people with higher levels of F. prausnitzii tended to experience less severe fatigue... suggesting a direct link between gut balance and how energized we feel.

So, while fatigue might feel like just a “brain” problem, it could be starting (or at least heavily influenced) in your microbiome.

How the Gut-Brain Axis Influences Energy

The gut and brain are in constant conversation. In fact, about 90% of the body’s serotonin, a neurotransmitter tied to mood and motivation, is made in the gut!

When your gut bacteria are healthy, they produce the right chemical messengers to keep your energy and focus steady throughout the day. But when that balance shifts, your brain receives signals of distress. You might feel anxious, foggy, or drained even when your external circumstances haven’t changed.

It’s not “all in your head.” It’s often in your gut.

How to Support Your Gut for More Energy

The good news is that you don’t need a diagnosis or a prescription to begin improving your gut health. Though like I always say, I am not a doctor and you should consult yours if you feel changes in your health. Simple, consistent changes in how you nourish and care for your body can help restore balance.

1. Eat for Microbiome Diversity

Your gut bacteria thrive on variety. Different fiber-rich food feeds different microbes, so aim for a colorful plate. Fruits, vegetables, beans, nuts, and whole grains provide the fiber and phytonutrients your microbiome loves.

• Include fermented foods like kefir, yogurt, kimchi, and sauerkraut for natural probiotics.

• Add prebiotic-rich foods like garlic, onions, bananas, and asparagus. (Remember that prebiotics feed the probiotics, which makes them just as important!)

• Limit ultra-processed foods and added sugars, which can feed harmful bacteria and increase inflammation.

Now I'm not saying to not eat meat... I am definitely "team meat" for protein and micronutrient consumption, but that is not the point of this post)

2. Manage Stress

Chronic stress is one of the fastest ways to disrupt gut balance. Easier said than done, right? But even a small adjustment can make a big difference . Elevated cortisol and adrenaline can alter the composition of your microbiome and weaken your intestinal barrier.

Try incorporating prayer, gentle movement, journaling, or quiet moments outdoors to help reset your nervous system. When your body feels safe, your gut can begin to heal.

3. Prioritize Rest

Even your gut has a circadian rhythm. When you’re not sleeping well, your microbes lose their natural balance. Consistent sleep supports better digestion, immune function, and mental clarity, all which are essential for sustained energy.

Try setting a wind-down routine that includes screen-free time, herbal tea, and maybe even some light stretching or devotion before bed. These are things that I strive to do as best I can when I wake up and before I go to bed.

Incorporating My Faith!

Our bodies are not problems to be fixed, they’re temples to be cared for. Each system, from your gut to your brain, was intentionally designed to work in harmony. When we care for that balance, we’re not just improving our health; we’re honoring God’s beautiful design!

“So whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31

Wellness isn’t about perfection. It’s about stewardship...tending to what you’ve been given with care and gratitude.

Was this helpful? Do you want more information and posts about the gut microbiome? Let me know by sending me a message, or dm'ing me on Instagram at @NourishJoSelf

Thanks for reading!!

References

Chen Q et al. (2023). Altered gut microbiota and microbial metabolism in ME/CFS patients. Frontiers in Immunology.PMC10908121

Giloteaux, L., Hanson, M. R., & Shukla, S. K. (2024). Altered microbiome in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS): Recent findings and future directions. Frontiers in Immunology, 15, 1120043. https://pmc.ncbi.nlm.nih.gov/articles/PMC10908121/

National Institutes of Health. (2023). Studies find microbiome changes may be signature of ME/CFS. NIH News Release