Foods that are harmful to your gut health

    The typical Western diet, high in animal protein, omega-6 fatty acids from refined oils, refined sugars from sweets and sweetened beverages, and low in fiber from plant foods, is one of the worst diets for your gut. It reduces the diversity of your gut microbiome by reducing beneficial bacteria, such as Bacteroidetes and Firmicutes, and increasing the number of pathogenic bacteria, such as E. coli and Enterobacter. It also erodes the protective mucus layer that acts as a shield for your intestinal cells. This can lead to chronic inflammation, which in turn precedes the development of metabolic diseases, such as diabetes and heart disease. If you’re serious about supporting your gut health, there are certain foods you should limit or avoid. The following foods have been shown to harm gut health.

1. Sugary foods and drinks

    Research shows that when mice are fed a diet high in sugar, it’s like a wrecking ball to the gut’s microbial balance. It also leads to increased intestinal permeability, or what we like to call “leaky gut,” and increases inflammation. The end result? An increase in rates of fatty liver disease.

    A 2019 study published in the prestigious journal JAMA Internal Medicine pointed the finger specifically at sugary drinks. Researchers found that drinking high levels of soda, whether sugar-sweetened or artificially sweetened, is like signing a death warrant for your digestive health. So next time you reach for that soda, remember that you’re not just quenching your thirst, you could also be fueling a gut health disaster.

2. Artificial Sweeteners

     Artificial sweeteners are considered one of the leading causes of poor gut health. Many artificial sweeteners pass through the body without being broken down. This means they reach the furthest reaches of the gut, where they can harm the microbiome. A recent study suggests that consumption of three popular artificial sweeteners, aspartame, saccharin and sucralose, may be associated with an increase in the proportion of two harmful gut bacteria, E. coli and Enterococcus faecalis.

Common artificial sweeteners to avoid include:

Aspartame

Saccharin

Sucralose

Acesulfame-K

3. Alcohol

    Drinking too much alcohol can harm your gut microbiome; dysbiosis is linked to excessive alcohol consumption, which is more than two drinks per day for men and one drink per day for women. More recent studies even recommend that the amount of alcohol consumed that minimizes health loss is actually zero!

4. Fried foods

    Saturated and trans fats, a key characteristic of fried foods, are also harmful to your gut. Fried foods are generally high in fat, calories and salt. They are typically made by deep-frying or frying in oil at high temperatures. Fried foods are high in fat, which can cause inflammation in the gut, reduced microbial diversity, metabolic changes, and digestive problems.

5. Red meat

    Diets high in red meat and fat are especially bad for your gut health, so it might be time to reconsider that steak. Fatty meats like burgers, sausage, and bacon feed specific gut bacteria that release enzymes that promote inflammation. These foods are also high in L-carnitine, a compound that can alter your gut microbiome and lead to the production of a substance known as TMAO. High levels of TMAO increase your chances of having a heart attack or stroke. Diets high in red meat have also been linked to colon cancer.

6. Ultra-processed foods

    Processed foods that contain a lot of food additives, salt, and sugar are also on the list of foods to avoid. They are generally low in fiber, vitamins, minerals, and antioxidants and high in fat, refined carbohydrates, sugar, and salt. Examples of highly processed foods include:

Bacon, ham, and sausage, and processed meats

Frozen meals

Cakes, pies, cookies, and pastries

Soda

Chips, crackers, and other

Packaged snack foods

Candy and sweets

Most breakfast cereals 

7. Gluten

     Gluten, a protein found in wheat, barley, and rye, can have varying effects on individuals’ gut health. For most people, gluten is well tolerated and does not cause adverse health effects. However, for individuals with conditions such as celiac disease, non-celiac gluten sensitivity, and some autoimmune diseases, ingesting gluten can trigger an immune response. This response can lead to inflammation and damage to the lining of the small intestine, impairing nutrient absorption and leading to a variety of gastrointestinal and non-gastrointestinal symptoms.