Digestive issues and gut health have never been as important as they are now. Many people have been vocal about suffering from gas, bloating, digestive problems, IBS, and so much more. It’s also important to realize that your gut is considered to be your ‘second brain,’ making this part of your body extremely important to take care of. With all this in mind, taking a closer look at your diet might relieve you of some of the gut problems you might be having.
In order to eliminate gut-damaging foods, we spoke to Dr. Shara Cohen, Founder of Cancer Care Parcel, and Mary Sabat, MS, RDN, LD, to find out what three common types of foods in our diet might be preventing us from having a thriving and happy gut. They revealed that processed foods, gluten, and excessive sugar might be the three foods you should cut out because they can destroy your gut lining.
Processed Foods
Processed foods have undergone a lot of manufacturing processes to further prolong shelf life. This results in additives and preservatives being added to the food and natural-made nutrients being taken away.
Sabat gives her insight on why processed foods can destroy your gut lining. "Additives, preservatives, and artificial ingredients in processed foods can irritate the gut lining. Additionally, they are usually low in fiber and high in unhealthy fats, which can negatively impact gut health. To support your gut lining, opt for whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins," she says.
Gluten
The trend of the gluten-free diet has been gaining lots of popularity over the years. Even doctors have put their patients on gluten-free diets to relieve them of any discomfort they could be facing due to gut health issues.
Cohen says, "Consider eliminating gluten-containing grains like wheat, barley, and rye. These grains can cause an immunological reaction and gastrointestinal damage in gluten-sensitive and celiac patients. Gluten can cause intestinal inflammation in anyone."
There are many gluten-free recipes out there to try, and a lot of packaged foods have also started labeling their products by writing 'gluten-free' on them, so we're positive you'll have no problem finding the foods that are right for you and your gut health.
Excessive Sugar
Sugar can be a notorious ingredient for several reasons. They are addictive, can lead to fat accumulation over time, and could put you at risk for diabetes and even serious health risks such as heart disease. However, they are also terrible for your gut lining.
Sabat mentions that, "A diet high in refined sugars and artificial sweeteners, particularly Splenda, can disrupt the balance of gut bacteria, potentially leading to gut lining issues. Harmful bacteria and yeast thrive on sugar, which can contribute to inflammation and damage the gut lining."
She recommends we go for healthier replacements such as honey, maple syrup, or stevia in moderation. This doesn't mean natural sweetners cause no harm; as Sabat says, "excessive consumption of even natural sweeteners can also be detrimental to gut health."
The Bottom Line
There's a lot more that goes into taking care of your gut health and your overall wellbeing, but cutting out processed foods, gluten, and excessive sugars, including artificial sweeteners, is a good place to start. Sabat ends with saying, "Maintaining a well-balanced diet rich in fiber, healthy fats, lean proteins, and probiotic-rich foods can promote a healthy gut and support gut lining integrity. Regular exercise, stress management, and adequate sleep also play important roles in maintaining gut health."
