So much more than digestion alone, your gut is the foundation of overall health in many ways. The balance of bacteria, yeast, and other microorganisms that make up our gut microbiome plays a vital role in digestion, nutrient absorption, immune function, mood regulation, energy levels and brain function.
When your gut ecosystem is off, the consequences can be far-reaching, showing up in everything from digestive issues to inflammation, autoimmune disorders, and some chronic diseases.
Think of your gut like a garden—a healthy gut requires the right balance of "good" and "bad" bacteria. The foods we consume are the nutrients that feed the bacteria in our gut. When we provide our gut flora with nourishment, we cultivate a thriving "garden" abundant with beneficial microbes. But fill that garden with "weeds" in the form of gut-damaging foods, and we risk an overgrowth of harmful bacteria that can choke out the good, leading to all sorts of health problems.
Read on to learn about the five worst foods for gut health.
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Fried foods
With their high levels of unhealthy fats and chemical compounds created during the frying process, fried foods can wreak havoc on the gut. Studies have shown that a diet rich in fried and processed foods can increase the prevalence of harmful bacteria like Enterobacteriaceae while reducing the abundance of beneficial Bifidobacteria and Lactobacilli strains.
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Alcohol
While the occasional glass of wine may not cause significant damage, heavy or frequent alcohol consumption can disrupt the delicate balance of the gut microbiome. Alcohol has been linked to an overgrowth of harmful bacteria, increased intestinal permeability (leaky gut), and reduced diversity of beneficial gut flora.
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Artificial sweeteners and added sugars
Artificial sweeteners—such as aspartame, sucralose, saccharin and xylitol—have been found to alter gut bacteria composition, leading to glucose intolerance and other metabolic disturbances. Similarly, a diet high in added sugars can feed pro-inflammatory bacteria—while starving the good guys.
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Too much red meat
While moderate consumption of red meat (think lamb, beef, and bison) is not generally considered a problem for gut health, overconsumption can upset the gut microbiome balance. The high levels of saturated fat and heme iron in red meat have been associated with an increased risk of gut inflammation and the increase of harmful bacteria such as Bacteroides and Bilophila.
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High-lactose dairy products
For those with lactose intolerance or sensitivities, high-lactose dairy products such as milk, ice cream, and soft cheeses can be a source of gut upset. The undigested lactose can feed the growth of unwanted bacteria, leading to bloating, gas, and other unpleasant digestive symptoms.
Eat these foods instead for a happy gut
To nourish a healthy, balanced gut microbiome, focus on incorporating a diverse array of probiotic-rich, fibre-filled, and anti-inflammatory foods, like these five gut superstars:
1. Fermented foods: Sauerkraut, kimchi, kefir, and yogurt
2. Prebiotic-rich foods: Onions, garlic, bananas, and whole grains
3. Polyphenol-packed produce: Berries, greens, and other brightly coloured fruits and veggies
4. Healthy fats: Avocados, nuts, seeds, and fatty fish
5. Lean proteins: Poultry, beans, and lentils
Bottom Line
By making informed choices to feed your gut the good guys it needs, you can cultivate a thriving "garden" of beneficial microbes that support y our overall health and well-being. And just as a well-tended garden leads to flourishing flowers and plants, a happy gut results in better digestion, bolstered immunity, improved mood, and optimal cognitive function.
Focus on eating at least one or two gut-health foods each day and reduce or remove the five baddies listed above, and you’ll be well on your way to a happy gut that fuels your entire system with thriving and sustained health.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
