5 Everyday Foods That Are Secretly Harming Your Gut Health

Your body is full of good bacteria that are vital for your body to function as it should. A healthy gut makes for good digestion and overall well-being. The best way to take care of your microbiome is to nourish it with good food.

The microorganisms in your gut, also known as your microbiome, work by decreasing the number of bad bacteria in your intestines.

Your gut health plays a multifaceted role in your body, from which many other functions are dependent on. Your gut is important for good digestion, nutrient absorption, immune system health, mood regulation, hormonal balance, skin health and detoxification.

“One of the secrets to maintaining good gut health is to consume foods which are high in probiotics,” says Eva Sgroi, Nutritional Therapist, Dip NTp.

Research also shows that having a variety of good bacteria in your gut can help prevent several chronic illnesses from developing like:

1.    Diabetes

2.    Inflammatory bowel disease

3.    Psoriatic arthritis

We’ve prepared a list of the top five foods that are secretly harming your gut health, followed by the foods you should be including in your diet to promote a healthy gut. The key to keeping your gut healthy is keeping your microbiome happy.

5-Foods that Are Harming Your Gut Health

1.Refined sugars and artificial sweeteners

These include fructose, white sugar, corn syrup, sucralose, and aspartame. Sugar feeds harmful gut bacteria and reduces microbial diversity. You might think that you’re doing your body a favor by switching over to artificial sweeteners, but that is so far from the truth. Sugary drinks that also contain sweeteners like sodas can disrupt the microbial balance and add no nutritional value to the body.

2. Highly processed foods

Packaged snacks, ready-made meals, and processed meats are all no go’s when its comes to your gut health. They are usually high in additives and preservatives like sugars and salts, which are disruptive to the gut microbial.

According to Dr Priyom Bose, PH.D, new research shows how ultra-processed foods can trigger inflammation and oxidative stress, both of which are characteristic features of major chronic diseases.

3.    Dairy products

For individuals with lactose intolerance foods like milk, cheese and ice cream can cause digestive distress and disrupt the gut microbiome. Some studies show that diary affects gut permeability, lending to inflammation. There are however dairy products like yogurt and kefir which promote good gut health.

4.    Fried and fatty foods

Foods cooked at high temperatures contain harmful compounds. These compounds can lead to inflammation in the gut and disrupt the gut microbiome.

According to a medical report diets that are high in fat and low in fiber can reduce the diversity of the gut microbiome and encourage the growth of pro-inflammatory bacteria.  Microbiome diversity is crucial for carrying out healthy digestive functions in the intestines. They also protect you against harmful pathogens.

5. Gluten-containing grains

Reducing the consumption of these foods from your diet, or removing them completely can kickstart your gut’s healing process. Opt for a low- to moderate protein diet, or Mediterranean diet which favors the intake of fresh produce and vegetables.

So now you want to reset your gut and adjust your diet. You can few easy steps to completely transform your microbiome. It’s one of the best decisions you will ever make in your life, as you’re creating an environment in your body that staves off the progression of chronic illness.

What To Do About an Unhealthy Gut

Restoring your gut starts by taking a closer look at your diet. A good starting point will be to assess your current diet through a looking glass.

Make a list of the foods that you’re eating regularly. This will help you determine if what you’re eating may be the cause of your unhealthy gut and if you’re including foods that promote the growth of healthy bacteria in your gut.

You also want to assess your lifestyle. Are you getting enough sleep? How are you managing your stress levels? Are you drinking enough water? Are you taking probiotics and prebiotics supplements or including them in your diet?

Bacteria classified as healthy for the gut, amongst others are; Lactobacillus and Bfidiobacterium. Some types of bad bacteria are Clostridium difficile and Enterotoxigenic bacteroides fragilis. Keep this in mind when selecting foods that promote the well-being of your microbiome.

Drs. G.L. Simon and S.L. Gorbach, who contributed a chapter titled, “Intestinal Flora in Health and Disease,” to the book Physiology of the Gastrointestinal Tract, writes, “Studies of metabolic activity of the flora base on measurements of bacterial enzymes have in fat revealed marked changes in the colonic flora as a function of the diet.”

What Are Probiotics and Prebiotics

There is a distinct difference between probiotics and prebiotics. Probiotics are live beneficial bacteria. When they are consumed in adequate amounts they can help maintain and restore good gut health.

They provide several benefits:

·      Improve digestion

·      Support immune function

·      Reduce inflammation and gut disorders

·      Compete with harmful bacteria to prevent infections

On the other hand prebiotics are non-digestible fibers that feed the good bacteria in your gut, helping them grow and thrive. These include foods like:

·      Garlic

·      Onions

·      Leeks

·      Asparagus

·      Bananas

·      Chicory root

·      Jerusalem artichokes

·      Oats and flaxseeds

4 Functional Foods that Promote a Healthy Gut

Foods that promote good gut health can be categorized into four groups; polyphenols, fermented foods, prebiotics and probiotics.

Polyphenols

These are large group of plant-based compounds known for their antioxidant properties. They are thought to boost digestion, brain health and protect against diabetes II and heart diseases and even certain cancers.

Berries, dark chocolate and flavonoids contained in green tea are the best sources. Capsaicinoids in chili peppers and avenanthramides in oats are other good sources of polyphenols which can easily be incorporated into your meals daily.

Fermented foods

Fermented foods are a rich source of probiotics. They include foods like: Kefir, sauerkraut, yogurt, kimchi, miso and kombucha.

Substituting a sugary drink with Kombucha or adding an unsweetened natural yogurt to your breakfast meal is all it takes to benefit from these powerful probiotics.

According to a study from the National Center for Complementary and Integrative Health, NIH, research shows that probiotics may be helpful for conditions like diarrhea, irritable bowel syndrome (IBS), hay fever, infant colic and periodontal (gum) disease.

Probiotics

Probiotics are live microgranisms that promote a healthy gut when consumed. They help improve digestion, destroy disease-causing cells and produce vitamins. Most of the microrganisms in probiotics are the same as those naturally found in our body. Different types of probiotics have different effects. Probiotics can be consumed as supplements and are also contained in certain foods. Apple cider vinegar, cultured buttermilk and yogurt are rich sources of probiotics.

Prebiotics

Prebiotics are not the same as probiotics. The role of prebiotics is to feed and help good bacterial cultures grow in the gut. They are non-digestible meaning they remain in the intestines to support beneficial microorganisms. Apples, green bananas and dandelion greens are rich sources of prebiotics that can be added to smoothies or overnight oats for breakfast.

A Mediterranean diet is packed with probiotics containing high amounts of beneficial microorganisms to support gut health. If you struggle to consume enough of these foods, there are a range of supplements you can incorporate into your daily regime.

Gut health supplements

Supplements contain live microogranisms that support a healthy gut. There are a wide range of probiotic and prebiotic supplements available on the market. They come in the form of capsules, lozenges, beads, powders and drops. Probiotics in capsules, tablets, beads and yogurt tend to survive stomach acids better than powders, liquids or other foods or beverages.

Before purchasing a probiotic supplement consider the quality. Research shows that 100 million to 1 billion probiotic microorganisms must reach your intestine for you to experience its health benefits.

Over the counter products should contain at least 1 billion live cultures. This is often listed as colony forming units (CFUs) on the label. Experts have discovered that Lacobacillus and Bifidobacterium strains benefit most people looking to improve their gut health.