The complex community of microorganisms that reside in the digestive tract can have a profound impact on overall health. Scientists are only just starting to uncover the vast array of effects that the gut microbiome can have on the body.
When there is an imbalance of bacteria in the body, certain organisms may become overgrown, leading to the development of fungal and other types of infections. For instance, someone taking antibiotics may experience alterations in their gut bacteria that make them more susceptible to yeast infections.
Extensive research has shown that the delicate balance of microorganisms in the gut, known as gut health, may have a significant impact on overall well-being and bodily functions. This intricate system of bacteria, fungi, viruses, and other microscopic organisms works together to break down foods, absorb nutrients, and fight off harmful pathogens. From digestion to immune response, gut health plays a crucial role in maintaining our overall health and wellness including impacting:
mental health, including depression and anxiety
inflammation
IBS
obesity, diabetes, and metabolic syndrome
liver health
IBD
So what foods should we avoid if we want to improve our gut microbiome and diversity of this microbiome:
Foods containing antibiotics
Antibiotics are often used by large-scale farmers to prevent serious infections in animals. However, this practice is controversial and some European countries have strict regulations on its use. Overuse of antibiotics can lead to antibiotic resistance as bacteria evolve to resist the drugs. Taking probiotics while using antibiotics may help prevent side effects. Despite public awareness of the dangers of unnecessary antibiotic use, a significant portion (number) are still sold for animal agriculture globally. Eating food sources that have been treated with antibiotics can disrupt your gut microbiome.
Fried foods
Fried foods are difficult to digest and may cause stomach issues like diarrhea, gas, and pain due to their high content of saturated and trans fats. They can also increase the growth of harmful gut bacteria. Limiting fried foods can decrease the risk of liver disease, which can negatively impact overall health. Thus, doctors often advise those with liver problems to avoid fried foods.
Foods containing artificial sweeteners
In the past, experts believed that artificial sweeteners had no effect on the body because they were considered inert. This is because our digestive enzymes are unable to break them down, so they typically pass through our system without being altered. However, animal studies have shown that these sweeteners can impact gut bacteria. Still, it's important to note that what happens in animals may not necessarily apply to humans. Recently, scientists have started to question whether artificial sweeteners interact with gut bacteria as they make their way through the digestive tract. While more research is needed, some evidence suggests that certain types of artificial sweeteners, such as aspartame, sucralose, and saccharin, may disrupt the balance and diversity of gut microbiota.
Ultra-processed foods
Food that has undergone extensive processing may have high levels of added sugar, salt, and unhealthy fats like saturated or trans fats. This can have a negative impact on gut health. These foods may also contain additives such as emulsifiers and artificial sweeteners, which are generally considered safe but some research suggests they can disrupt the gut microbiota. Furthermore, consuming ultra-processed foods can affect intestinal function and overall physical health. The consumption of these food products can alter the composition of gut bacteria and potentially cause inflammation in the intestines.
Additionally, due to the microbiota-gut-brain axis, highly processed foods can also have
adverse effects on brain health. The best foods to eat include those that are rich in fibre and polyphenols, omega-3 fatty acids and fermented foods.
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