Artificial colors, flavors, and preservatives have been a cause of concern in the food industry for quite some time now. The potential health risks that can come with consuming them are allergic reactions that can affect sensitive people, metabolic and digestive issues where it’s difficult for our bodies to break these artificially made foods down, a lack of nutrition, and last but not least, poor gut health. Artificial preservatives can disrupt our gut health by throwing off the balance of gut bacteria, opening the doors to several other discomforts and illnesses.
Although artificial colors, flavors, and preservatives can be found in almost every commercially packaged food, there are some that can have highly negative impacts on your gut health. Your gut is directly linked to your brain, so taking care of it is essential not just physically but psychologically as well. We spoke with Dr. Thanu Jey, medical director & founder at MediBrace, and pharmacist, and health expert Mahmoud Abdelaziz from PharmacistMo.com to find out why processed snacks, sugary beverages, and fast foods are the worst foods to eat when it comes to gut health.
Artificial Colors, Flavors, And Preservatives
While the list is exhaustive, these three foods are the most common ones that people normally consume and have easy access to. Abdelaziz says, "Many processed snacks like chips, cookies, and candies contain artificial colors, flavors, and preservatives to enhance taste and shelf life. Sodas, fruit-flavored drinks, and artificially sweetened beverages often contain artificial additives. Some fast-food items, including burgers, chicken nuggets, and fries, may contain artificial additives." Not to mention that with our busy daily schedules, it’s easy to come home from a long day and reach for convenient premade foods such as frozen pizza and nuggets. However, these foods keep their freshness and taste from all the colors, preservatives, and flavors that are artificially created.
Jey explains why it’s best to stay away from these foods for the sake of our gut health. "These foods ruin gut health because artificial flavors, colors, and preservatives destroy the balance of good bacteria that are present in the gut and can cause inflammation. This results in multiple digestive problems like gas, bloating, and worse diseases like irritable bowel syndrome."
Healthier Alternatives
There are a number of nutritious and gut-friendly options that can replace these heavily processed foods. Adding a diverse range of whole foods, such as fruits, vegetables, and whole grains, can provide you with the essential vitamins, minerals, and fiber you need to support a healthier gut microbiome. Abdelaziz gives us recommendations that we could incorporate into our diet that involve whole foods, homemade snacks, organic and non-GMO products, and reading labels. "Choose whole foods such as fruits, vegetables, whole grains, and lean proteins without artificial additives. Prepare homemade snacks using natural ingredients and minimal processing to avoid artificial additives. Opt for organic and non-GMO products whenever possible to reduce exposure to artificial additives. Lastly, pay close attention to food labels and avoid products with lengthy ingredient lists containing artificial additives," he suggests. A rule of thumb to stick by is if you don't know what the ingredient looks like or how to pronounce it, don't eat it until you do your research!
Instead of relying on processed foods that are associated with health hazards that include allergic reactions, chronic diseases, and even carcinogenic properties, you should opt for a wide range of natural and unprocessed foods that can tremendously contribute to a healthy gut. By prioritizing gut-friendly food options, you can take an active step towards a better lifestyle and a healthy gut!
