Worst Foods for Gut Health
- Dec 12, 2019
- 2 min read
Eat less: Artificial sweeteners, red meat, processed foods and alcohol.
Here, we break down each category and explain why you should eat up with some (and try and eat less with others) to have a healthy gut.
1. Artificial sweeteners
Artificial sweeteners, such as aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research. Even more, studies show that this altered microbiome can lead to conditions like glucose intolerance. More studies are needed (and will likely emerge in the near future) showing the connection between artificial sweeteners, gut bacteria and chronic diseases.
For now, keep an eye out for aspartame, saccharin and sucralose on the label of processed foods and drinks like diet sodas and other and zero-calorie beverages as well as some yogurts, granola bars and protein bars. These foods and drinks usually come with added sugar and salt anyway, so it's not the worst idea to limit them. Try kombucha in place of soda for a bubbly beverage with good-for-the-gut probiotics.
2. Red meat
Carnitine, a compound found in red meat, interacts with gut bacteria to produce trimethylamine-N-oxide (TMAO), according to a study from the Cleveland Clinic. TMAO is associated with atherosclerosis—buildup of plaque in the arteries. This goes to show that the link between red meat and heart disease is not just about the saturated fat and sodium: how gut bacteria interact with red meat may play a role.
Eat red meat in moderation, and choose fatty fish, white fish, chicken or plant-based proteins like tofu and tempeh on the regular.
3. Processed and Refined Foods
Limiting highly processed foods loaded with additives and salt will do you and your gut microbes good.
The biggest issue with processed and refined foods is that they lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Your microbiome thrives on diverse fibers and polyphenols from a variety of colorful fruits, vegetables and whole grains.
4. Alcohol
Research studies have found that alcoholism changes the intestinal microbiome.
However, research is lacking on the effect of moderate alcohol consumption on gut bacteria and how the polyphenols in red wine interact with the gut. If you enjoy drinking, be sure to do so in moderation, which is one drink per day for women and two for men.
Sources:
Comments