How artificial sweeteners lead to poor gut health
You may think that artificial sweeteners make a healthy, weight loss-friendly alternative to refined sugars. While it's true that sugar can be detrimental to your overall health, including your gut health, the unfortunate fact of the matter is that artificial sweeteners aren't much better for you. In fact, according to Richards, they can ultimately be terrible for your gut health and digestion.
"Artificial sweeteners like sucralose (Splenda), aspartame (Equal), and saccharin (Sweet'N Low) are commonly used as sugar substitutes in various coffee products," she notes. "While these sweeteners are low in calories and do not directly affect blood sugar levels, they can disrupt the balance of gut bacteria. Studies suggest that artificial sweeteners may alter the composition and function of the gut microbiota, potentially leading to imbalances in gut health." Say it ain't so!
But what does that exactly mean for the health of your gut? Richards explains that when your gut is thrown off balance like this, a range of complications can arise. "Imbalanced gut bacteria have been associated with various health issues, including digestive problems, inflammation, and even metabolic disorders," she warns.
In addition to directly disrupting the bacteria in your gut, there's one more reason you may want to avoid artificial sweeteners if you're concerned about digestive issues. "Artificial sweeteners can increase cravings for sweet foods, leading to overconsumption of sugary and processed foods that can further harm gut health," Richards adds.
How to take your coffee instead
So, if sugar's no good, and artificial sweeteners come with their own health risks, what options are you left with? Ultimately, the healthiest way to take your coffee is straight up black (or even with some metabolism-boosting cinnamon mixed in).
However, if you want to add a bit of sweetness to the mix, some natural sweetener, such as monk fruit or stevia, is a good way to go.