Seven Food Items Experts Urge You To Sidestep For Digestive Wellness

The food you consume significantly impacts the well-being of your gut. Ensuring the health of your gut involves selecting specific food items to include in your diet.

Ensuring a well-functioning gut is fundamental to overall bodily health as a balanced and diverse gut microbiome yields benefits for nearly every bodily system. Maintaining a healthy gut necessitates fostering equilibrium between beneficial and harmful bacteria within the digestive tract. A healthy gut contributes to bolstering immune function, digestive well-being, mental health, cardiovascular health, hormonal balance, weight management, and various other aspects of wellness. Nonetheless, certain unhealthy practices can disrupt gut function and provoke negative symptoms. To aid in the preservation of gut health, we consulted Marlyne Perez, a dietitian nutritionist with over a decade of counselling expertise, via Top Nutrition Coaching. She provided insights into several food items that should be avoided to promote a healthy gut.

ULTRA-PROCESSED FOODS

According to Marlyne's advice, products such as ready-made meals, sugary treats and drinks, and fast food frequently include additives, preservatives, and unhealthy fats. These components have the potential to disrupt the equilibrium of gut bacteria, potentially triggering inflammation and digestive disturbances.

ARTIFICIAL SWEETENERS

Refined carbohydrates, found in foods made from refined grains, lack vital nutrients and fibre necessary for nurturing a healthy gut microbiome, as per Marlyne. This deficiency may encourage the proliferation of less beneficial bacteria.

REFINED CARBOHYDRATES

Refined carbohydrates, found in foods made from refined grains, lack vital nutrients and fibre necessary for nurturing a healthy gut microbiome, as per Marlyne. This deficiency may encourage the proliferation of less beneficial bacteria..

EXCESSIVE ALCOHOL

Excessive alcohol consumption and its byproducts have the potential to disturb the equilibrium of gut bacteria and induce gut inflammation. More specifically, alcohol and its metabolites stimulate intestinal inflammation through various pathways. This inflammatory reaction, in turn, worsens alcohol-induced organ damage, establishing a harmful cycle that results in further adverse effects of alcohol, both within the gut and throughout the body.

RED MEAT

Based on Marlyne's guidance, it's generally acceptable to consume red meat in moderation. However, excessive consumption has been associated with changes in the balance of gut bacteria and elevated production of certain substances that could have adverse effects on gut health. Therefore, it's advisable to limit red meat intake to avoid potential disruptions to gut microbiota and minimise the risk of negative impacts on gastrointestinal well-being.

HIGH-SODIUM FOODS

High-salt diets have been linked to a reduction in the diversity of gut bacteria and an increase in the growth of bacteria that are linked to inflammation.

LOW-FIBER DIETS

According to Marlyne, diets low in fibre deprive gut bacteria of vital nutrients, upsetting the delicate equilibrium of the gut microbiome. Fibre plays a crucial role in nourishing beneficial bacteria and enabling them to carry out essential functions. Without an adequate fibre intake, bacteria face challenges, potentially resulting in dysbiosis. Furthermore, insufficient fibre intake can lead to digestive issues such as constipation, worsening gut health problems, and inflammation.

Furthermore, Marlyne suggests that to promote a healthy gut microbiome, incorporate fibre-rich foods into your diet. These include fruits, vegetables, whole grains such as oats, quinoa, and brown rice, and legumes like lentils, chickpeas, and beans. Consuming a variety of these foods provides both soluble and insoluble fibre, along with essential nutrients, to support regularity and the growth of beneficial bacteria.

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