High-fat, high-sugar diets are among the worst foods for gut health, according to a recent article published in the New York Times. High-sodium diets are also among the worst, since they can lead to a variety of other health problems, including diabetes. Here, we’ll look at some of the foods to avoid to promote gut health. Also, read up on fermented and organic soy and cultured dairy.
High-fat, high-sugar diets
Eating a plant-based, whole-food diet will help you feed your gut’s good bacteria. The bacteria in your gut feed off fiber, and a diet high in fiber can promote gut health. The Standard American Diet (SAD) is filled with sugar and processed foods, which can destabilize your gut’s flora.
Instead of eating the natural foods you love, try to replace processed foods with whole-food plant foods.
Refined grains
It is not easy to cut out all processed foods and sugar. Many people have digestive issues and up to 15 percent of Westerners have sensitive guts. Luckily, there are a few foods you can eat that are healthier for your gut and promote optimal digestion. You should also avoid foods high in refined carbohydrates, such as white bread, white pasta, and cookies. To optimize your gut health, you should eat at least 25 grams of fiber per day.
Processed foods
We’ve all heard about the harmful effects of processed foods, but how bad are they for your gut health? Almost all processed foods are packed with additives, sugar, and fats. The worst part is that they’re also full of chemicals. The bad bacteria in our guts can’t get enough of those nutrients, and the processed foods we eat actually have less good bacteria than we should have.
High-sodium diets
While eating a high-sodium diet has many negative health effects, a diet low in salt may actually benefit your gut. Studies have shown that a high-sodium diet reduces the number of good bacteria in your gut, which is essential for the development of a healthy immune system. To reduce your salt intake, consider replacing salt with herbs or using natural spices instead of salt. You can also limit your salt intake by reducing your intake of processed foods, paying close attention to the labels on your food, visiting a specialist, and practicing stress management.
Natural sweeteners
Sugar substitutes are bad for your gut. There are natural sweeteners and artificial sweeteners that you can use instead of sugar. Artificial sweeteners are made from chemical compounds while natural sweeteners are derived from plant sources. Natural sweeteners include stevia, polyols, erythritol, and mannitol. They are all beneficial to your gut health, but you should use them in moderation.
Red meat
There’s an easy way to improve your gut health, and it’s through eating the right foods. Foods that have more fiber, low sugar, and lower salt content are better for your gut health. Processed foods lack fiber, diversity, and flavor, and have more sugar and additives. Foods rich in polyphenols and diverse fibers are better for your microbiome. Instead of eating processed meat, try switching to more natural sources of protein, fat, and carbohydrates.
