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Haven’t you heard of gut feeling—an instinctive feeling without logic or reasoning? Usually, we act on our gut feelings and feel cheerful or energised. However, there are a few whose stomachs twinge with pain and tightness when their gut feelings go wrong.
What if we say your gut feelings and gut health are intertwined, and certain foods can create an imbalance between the two? Read the blog to understand the secret to a healthy life by keeping a safe distance from the worst foods for gut health.
Our gastrointestinal tract is home to trillions of microbes, mainly bacteria—both beneficial and harmful. A perfect harmony between these two types of bacteria is related to a healthy gut. So, how do we ensure helpful bacteria (or probiotics) thrive well? The food we eat plays a significant role here.
It’s like there is a direct line of communication between gut bacteria and the brain. When our gut microbiome flourishes, we feel energised, focused, and happy. But those positive gut feelings can take a nosedive when it's out of balance due to certain foods we eat. So, before we check out the list of worst foods for gut health, let’s peek into how gut health ensures our overall well-being.
Role of gut health in our body
Often, when we think of gut health, digestion is the first benefit that comes to mind. However, you would be surprised to know that the role of gut health goes beyond breaking down food and absorbing nutrients. It’s vital to understand how gut health affects different functions of the body. That’s the only way you realise how your foods impact your gut.
Here’s how gut health plays an irreplaceable role in our body:
- Digestion and nutrient absorption: The gut helps break down food into smaller particles, absorb the nutrients, and send them to different parts of the body. All the essential nutrients, like minerals, vitamins, fats, and carbohydrates, enter our bloodstream through the gut. So, if you have a healthy gut, your digestion will be smooth without any digestive troubles or pains.
- Immune system support: According to a study, around 70%-80% of immune cells are in the gut. A balanced gut microbiome acts like a natural defence system, helping fight off harmful bacteria and keeping you healthy.
- Mood regulation: The gut produces neurotransmitters like serotonin, which are found in the brain and help regulate mood. So, a happy gut is linked to well-being and happiness, while an imbalanced gut can contribute to stress and anxiety.
- Metabolic function: The gut regulates metabolism, influencing how your body uses energy. A healthy gut microbiome can contribute to maintaining a healthy weight and reducing the risk of metabolic disorders.
- Cardiovascular health: Some bacteria in the gut produce certain compounds that help manage blood pressure and cholesterol levels. Hence, a healthy gut translates to a happy, healthy heart.
- Hormonal balance: The gut influences the production of hormones like insulin and oestrogen. When your gut is healthy, your hormones are more likely to be balanced, impacting everything from digestion and sleep to mood and skin health.
- Detoxification: The liver and gut work together as a natural detoxifying system, helping to eliminate waste products from your body. A healthy gut microbiome can support this process and promote overall well-being. Get rid of that harmful waste in your gut with the help of The Good Bug’s Gut Cleanse - Prebiotic Colon Detox Shots.
Worst foods for your gut health
As you’ve seen, gut health plays an integral role in ensuring overall well-being, so it’s crucial that you do not disrupt its function. Certain foods are notorious for disturbing the gut balance, causing digestive troubles like gas and bloating. Consider your eating habits and limit the intake of foods harmful to your gut. Here are some of the worst foods for gut health:
- Processed foods: If we ask what your go-to food is, you might say Maggi noodles—they’re easy to prepare and delicious! However, eating instant noodles frequently may negatively impact your gut over time. Processed foods like cereals, canned meat products, biscuits, chips, etc., contain a lot of preservatives, added sugars, and salts that affect the gut microbiome.
- Refined sugars: We all love a little sweetness; from adding an extra teaspoon to your tea to making fruit juices, one cannot simply say no to sugar. A high sugar intake can negatively affect your gut flora, potentially causing inflammation and raising blood sugar levels.
- Dairy products: Who doesn’t add a slice of cheese to their breakfast sandwich or blend the berries with milk for a smoothie? But be wary if you’re lactose intolerant. Consuming milk and milk products can create digestive problems. This doesn’t mean others are safe. They can also experience discomfort when they eat highly processed dairy products.
- Fried foods: The mention of piping hot hotdogs, doughnuts, and fried chicken makes your mouth water. Though doubtless about their incredible taste, these fried foods contain unhealthy fats. Besides harming your gut microbes, they cause inflammation in the gut.
- Artificial sweeteners: Though popular as a sugar substitute for managing weight, artificial sweeteners drastically impact gut health. Watch out for artificial sweeteners like saccharin, sucralose, and aspartame, as they might lead to glucose intolerance and increase the risk of diabetes and heart disease.
- Gluten: Mac and cheese pasta or garlic bread with cheese might seem like a perfect dinner option. However, these foods contain a protein called gluten, which can cause digestive problems in some people. People with gluten sensitivity or celiac disease must limit their wheat, barley, and rye intake, as gluten in them can disrupt the gut microbiome.
Best foods that support gut health
Seeing the above list of worst foods for gut health might raise doubts: Will you be able to eat anything at all, as every food seems harmful to the gut, one way or the other? Do not be upset thinking you must forsake all your favourite foods at once. You can enjoy tasty foods and support your gut health by choosing a few healthy alternatives. Here are some of the best foods that are good for your gut:
- Fiber-rich foods: A fiber-rich diet helps with digestion, absorption, and constipation. Moreover, it keeps you fuller longer and lowers your cholesterol levels. A particular type of indigestible fiber called prebiotics acts as food for good bacteria, thus maintaining the diversity of gut microbes and keeping you healthy. The following are some of the best fiber sources:
- Beans
- Lentils
- Whole grains like brown rice and oats
- Peas
- Legumes
- Garlic
- Bananas
- Sweet potato
- Nuts
- Fermented foods: We can support the growth of live bacteria in the gut through naturally fermented foods. Eating probiotic-rich or fermented foods increases the concentration of beneficial bacteria in the gut, thus impacting our overall health. Here is a list of naturally fermented foods to include in your diet:
- Yoghurt
- Kombucha
- Kefir
- Kimchi
- Sauerkraut
- Miso
- Tempeh
- Aged cheeses
- Pickled vegetables (not in vinegar)
If you struggle to balance your gut microbiome with foods alone, The Good Bug’s range of daily probiotics offers a much easier and more convenient solution. Browse our best-selling products because we’ve something for everyone.
- Healthy fats: Including healthy fats in your diet is found to have many benefits on your gut. From reducing inflammation to lowering the risk of developing heart diseases, healthy fats are essential for promoting the growth of a healthy microbiota. Consider the following healthy fat foods:
- Avocado
- Olives
- Fatty fish like salmon, mackerel, anchovies. Sardines, tuna, etc.
- Chia seeds
- Flaxseed
- Nuts
- Olive oil
- Eggs
Personalising your approach to gut health
Understanding the best and worst foods for gut health is a great place to start. However, you must know that everyone’s reaction to certain foods differs from person to person. Though we’re familiar with the saying ‘one size fits all,’ it doesn’t necessarily apply to gut health. So, if your friend says fermented foods helped him prevent digestive troubles, do not try them without experimenting.
Finding a personalised approach is the only way to unlock the solution to your gut problems. Here’s why a tailored approach is crucial:
- Unique gut: Just like your fingerprints, your gut microbiome is one-of-a-kind. Understanding what types of bacteria thrive in your gut is crucial for creating a personalised plan to support your health.
- Food sensitivities: Certain foods, even though they seem harmless, can wreak havoc on your gut. Identifying food sensitivities can help you tailor your diet to avoid gut-disrupting triggers.
- Digestive issues: If you're experiencing ongoing digestive problems like bloating, constipation, or diarrhoea, a personalised approach that addresses the root cause is essential for lasting relief.
When it comes to personalising your diet, the task may seem huge. However, you can lighten the load by consulting a healthcare professional or registered dietitian specialising in gut health. They can help you navigate personalised dietary plans, identify potential food sensitivities, and create the right gut-healing strategy.
Even though processed and fried foods are tempting, momentary happiness can turn bitter when you struggle with diverse health problems. So, look out for the labels and avoid the worst foods for gut health. If things go out of hand, do not hesitate to consult a doctor and undergo a thorough evaluation.
Food impacts your gut health, but there’s an alternative way to boost your overall well-being. The Good Bug offers an array of prebiotics and probiotics for those aspiring to improve their health. Visit our website to unearth a treasure trove of resources on gut health, probiotics, and more. Stay fit, stay healthy, and remain cheerful with The Good Bug!
References
https://www.patagoniaprovisions.com/blogs/learn/best-and-worst-foods-for-gut-health
https://www.medicalnewstoday.com/articles/326256#best-foods-for-gut-health
https://www.gaiaherbs.com/blogs/seeds-of-knowledge/worst-foods-gut-health
https://www.verywellhealth.com/gut-health-foods-7498022
https://www.gastroconsa.com/the-top-foods-to-avoid-for-a-healthy-gut/
https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health
