Currently, researches are convinced that gut health is crucial for your overall health. In fact, gut health influences brain health and play a big role in endocrine diseases, autoimmune conditions, skin health, and even cancer. Your gut microbiome is responsible for the absorption of minerals and vitamins that are incredibly necessary for a healthy body.
With that said, maintaining a healthy and nutritious diet rich in gut-friendly foods is essential for everyone. Doctors distinguish certain foods that have an effect on the gut microbiome more than others. It doesn’t mean you have to exclude them completely. Most of these products are actually fine in moderation. However, consider paying attention to these foods and how they affect your microbiome. Talk to your health care provider to find out what foods might be taking a toll on your gut.
1. Alcohol
According to various studies, excessive alcohol consumption might lead to a microbiome imbalance in the gut and even inflammation. It can also provoke the overgrowth of harmful bacteria that, in turn, results in acid reflux, poor digestion, as well as small intestinal bacterial overgrowth. Remember that the quantity and quality of alcohol you drink matters.
2. Artificial sweeteners
Many people consume artificial sweeteners every day perceiving them as a healthy alternative to sugar. However, experts claim that most artificial sweeteners can harm gut and overall health. According to some studies in mice, sucralose can severely affect the gut microbiome and increase the levels of harmful gut bugs.
3. Dairy
In fact, approximately 65% of the world’s population is unable to digest lactose properly. Lactose is a sugar that is contained in milk and dairy products. It’s necessary for a child’s development as it provides proper calcium and phosphorus absorption. It plays a role in the development of the brain and nervous system.
However, as we grow, our need for lactose decreases. Most adults lose the ability to digest lactose properly. In other words, they develop lactose intolerance. This condition might result in constant headaches, stomach pain, fatigue, and gut microbiome imbalance. Those who have lactose intolerance and eat dairy products every day might have a low immunity and gut inflammation. If you suspect you have gut issues related to lactose intolerance, talk to your gastroenterologist about how to change diet.
4. Legumes
Although legumes are nutritious and rich in fiber, they might cause gut issues leading to discomfort, gas, bloating, and stomach pain. This is due to the fact that legumes contain lectins that can interfere with the absorption and breakdown of nutrients and can contribute to an imbalance in gut flora. If you like eating legumes, but experience stomach discomfort caused by them, try soaking or fermenting legumes.
5. Processed foods
Not all processed foods are bad, but it’s worth noting that 74% of processed foods on the market contain added sugar as well as artificial flavors, colors, and trans fats. All of these substances can negatively affect your gut health. According to studies in animals, a high-sugar and high-fat diet can contribute to the overgrowth of bad bacteria in the gut.
6. Soy
Just like legumes, soy contains lectins that, as mentioned above, could wreak havoc on your gut microbiota leading to stomach cramps, abdominal discomfort, and pain. If you don’t want to cut back on soy, look for fermented, non-GMO, organic soy, like tempeh or natto, which are considered friendlier to your gut.
Although the foods listed above might be bad for your gut, you don’t have to avoid all of them. Make sure you choose high-quality products. Always keep in mind that even a healthy and nutritious product can become harmful when you eat too much.
