If you’re looking to improve your gut health, one of the first changes you should make is to your diet. The food you eat plays a crucial role in every area of your health, especially when it comes to your gut. Cutting back on sugar, in particular, is key. While the occasional treat won’t do much harm, consistently eating certain sugary foods can disrupt your digestive system, cause inflammation, and contribute to long-term gut imbalances. And over time, these issues impact more than your digestion; poor gut health can result in weakened immunity, metabolic issues, and more.
To learn about some of the worst sweet treats that could be doing a number on your gut health, we checked in with experts Dana Ellis Hunnes, PhD, MPH, RD and Michelle Saari, MSc, RD, from eHealth project. They warned against sugary baked goods and fruity candy. Learn more about the impact of each below.
1. Sugary Baked Goods
Many sweet baked goods, such as pastries, muffins, and sweet bread, are typically high in added sugars. They're also low in essential nutrients like vitamins, minerals, and antioxidants. Consuming a breakfast lacking in nutrient-dense foods can lead to imbalances in gut health and overall metabolic function.
Saari shares her alternatives to baked goods that won't cause your blood sugar to spike, lead to insulin resistance, or affect gut health. "[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health. Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Make some toast and put all natural peanut butter and bananas on it." Just make sure you choose healthy bread!
2. Fruit Candy
While an occasional handful of Sour Patch Kids or Starbursts at the movies is part of an otherwise healthy diet, eating fruit candy regularly can have a negative impact on your gut health and can cause painful indigestion. Hunnes notes that the worst sugary food for your health is candy, like jellybeans and Skittles. Fruit candies are typically made with artificial food dyes and excessive sugar.
Hunnes warns that eating too much of these sweet treats will "increase insulin production and can be stressful to the entire body system, leading to inflammation." This, of course, can also result in bloating and unwanted weight gain because "sugar increases insulin output, which helps store excess sugar/calories as fat." I guess it's best to cut down on fruit candies like Jolly Ranchers from now on!
Bottom Line
Like we mentioned above, treating yourself to your favorite foods every now and then won't kill you. However, establishing healthy habits is crucial when it comes to keeping your wellness in check. By limiting your intake of sugary, inflammatory options like pastries and candy, you'll be taking a major step toward a healthier gut—and an overall healthier body.
