The gut – or digestive system – plays an often understated role in one’s overall health. Your gut is what fuels your body, by digesting the food you eat and absorbing the nutrients from that food.
There are hundreds of species of bacteria in your gut that do this work, made up of both good and bad bacteria. If there are too many bad bacteria an imbalance called dysbiosis can occur, which can cause serious health problem ranging from weight gain to colorectal cancer. Here are some foods to avoid in order to help maintain a healthy gut.
Processed foods
Limiting your intake of highly processed and refined foods will do your gut plenty of good.
Processed foods – which are defined as foods which have “undergone any changes to its natural state” – include a large majority of the packaged food items available on supermarket shelves, as well as fast food. Snack foods (including savoury snacks, cakes, biscuits and cheese) and things like microwave meals and purchases from fast food restaurants are just some examples of processed foods. These foods are often high in sugar, salt and fat, too much of which are not good for your gut health. Try to instead eat more fresh fruit and vegetables, which are good for your gut.
Artificial sweeteners
Artificial sweeteners are nothing new, but they have increasingly been added to a wide range of foods since the early 2000s. They have zero calories, which might seem attractive for those looking to cut down their sugar intakes in a bid to manage their weight. However, artificial sweeteners are not as good a alternative as they may seem. Research has shown that artificial sweeteners can negatively change the composition of microflora in the gut, which can lead to glucose intolerance and potentially even chronic diseases. Look out for artificial sweeteners – including aspartame, saccharin and sucralose – on labels on processed food and drinks like diet soft drinks and many snack foods.
Red meat
There is increasing evidence about the negative health impacts of eating too much red meat and much of it could be related to gut health. Studies have shown that carnitine – which is a compound which is found in abundance in red meat – interacts with gut bacteria to produce trimethylamine-N-oxide (TMAO). TMAO has been linked to atherosclerosis, a disease in which plaque builds up inside the arteries. Plaque build-up in arteries can cause cardiovascular disease, which accounts for one in four Australian deaths. Limiting or completely cutting out your red meat consumption could not only help your gut but also your heart.
Alcohol
Heavy alcohol consumption can negatively impact your gut and digestive system in a number of ways, including altering the gut microbiome. Alcohol affects stomach acid production, which reduces the stomach’s ability to destroy bacteria that enter the organ. Reducing your alcohol intake – or ditching the booze altogether – will help improve your gut health and therefore your overall health.
How to improve your gut health
If you want to improve your gut health, it is a great idea to see an expert naturopath like the Melbourne-based Luke Clarke. He uses science, wisdom and decades of experience to help improve and heal the health of his clients and can create a holistic tailored plan to help you improve your gut health.
Get in touch with Luke Clarke today to arrange a free 10-minute consultation and set yourself on the path to better health by calling 03 8820 0010.