We’ve heard the phrase “you are what you eat.” Well, it turns out that this expression is truer than we may realize. Everything we consume, from food to supplements, affects our gut microbiome—the collection of bacteria, fungi and other microorganisms that live in our gastrointestinal tract. It plays a crucial role in overall health and well-being. So it’s important to pay attention to the types of food included in our diet. Here are some of the not-so-healthy foods that could be wreaking havoc on the gut microbiome.
Sugar
Sugar has many names (like fructose and glucose) and can be found in many forms (like candy or soda). While small amounts of sugar can be okay, consuming too much sugar can lead to inflammation that negatively affects the balance of bacteria in your digestive system. For example, high levels of sugar consumption can lead to an increase in unhealthy bacteria that can cause weight gain and possibly even diabetes. When our unhealthy bacteria increase in the gut in can throw off the delicate balance of the microbiome. So be sure to limit the intake of sugary snacks!
Processed Foods
Processed foods are convenient and easy to access but they are loaded with added sugars and refined grains and questionable ingredients. These ingredients can cause inflammation, which can lead to an imbalance in the gastrointestinal system. When shopping for groceries turn the package over and read through ingredients. If you don’t know what something is look it up. This is the best way to take control of what is going into our body. To maintain a healthy balance of microorganisms in your gut, it’s best to avoid processed snacks like chips and cookies as much as possible.
Alcohol
We all know that alcohol isn’t the best thing for you, but did you know that drinking too much alcohol is also bad for your gut microbiome? Alcohol is known to disrupt the balance of bacteria in our digestive system and can cause chronic inflammation that leads to numerous health issues such as liver disease. So go easy on the drinks—your gut will thank you!
Refined Grains
Refined grains like white bread, pasta, and rice lack fiber because they are processed so heavily before being consumed. As a result, these types of grains don’t offer any nutritional benefits due to their low fiber content. They can actually reduce the amount of beneficial bacteria in your gut microbiome over time. Try substituting these refined grains with whole grain options such as quinoa or brown rice for better gut health.
Artificial Sweeteners
Artificial sweeteners are often seen as a healthier alternative to sugar. But research has shown that artificial sweeteners may actually do more harm than good when it comes to our guts. Artificial sweeteners have been linked with an increase in unhealthy bacterial growth which may lead to inflammation throughout the body over time. If you must have something sweet try limiting yourself on natural sugars found in fruits instead!
Conclusion
Keeping a balanced diet with plenty of fresh fruits and vegetables is always important when it comes to maintaining good health—and this includes keeping an eye out for those pesky “bad guy” ingredients that can sabotage your gut microbiome! Avoiding processed sugars, refined carbs, and fried foods will go a long way towards keeping your tummy happy and healthy. With just a few simple tweaks here and there, you can make sure that your body has everything it needs for optimal digestion!
If you are worried about leaky gut or intestinal permeability check out this post on signs & symptoms of leaky gut. Then reach out to discuss ways to screen and detect leaky gut and dysbiosis in your system. Our certified holistic health practitioner can help with ordering the right tests, interpreting your results and creating a custom protocol to heal your gut.
