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Science is constantly learning new things about how the gut interacts with the rest of the body.
With every new information, experts update their recommendations regarding our nutrition.
It is recommended that we consume 30 different types of vegetables and fruits a week and increase our fiber intake, and it is emphasized that the Mediterranean diet can be the key to a long life.
Nutrition scientist Toral Shah reminds us that our gut microbiome “breaks down food, absorbs nutrients, and fights harmful pathogens”:
“Gut health plays a crucial role in maintaining our overall health and wellbeing, from mental health to liver health to obesity.”
Our gut, like every part of our body, is completely unique. This means that the food we consume affects us all differently.
However, there are foods we should prioritize and avoid for good gut health. Here’s what experts say about it.
1. Ultra-processed foods
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Foods produced using artificial ingredients such as artificial sweeteners, flavor enhancers, emulsifiers and additives. Like sausages, cereals and ice cream…
Although it is not known exactly why ultra-processed foods are bad for our health, a recent study revealed that they have significant negative effects on the gut microbiome and may be linked to 32 health problems.
But you don’t have to give up these types of foods completely. Experts recommend using the 80% to 20% rule. So try to eat healthy 80% of the time and reward yourself with the remaining 20%.
2. Fried foods
Fried foods contain saturated and trans fats, which are difficult to digest and can affect your gut microbiome.
Sautéing is a good way to reduce your fat consumption, improve digestion, and reduce the negative impact on your good gut bacteria.
If you can’t give up fried foods completely, the 80/20 rule may apply here too.
3. High sugar foods
Unfortunately, biscuits and cakes are foods that are high in refined sugar and can harm your intestinal health when consumed too frequently.
Sugar can cause inflammation in your gut, which harms the good bacteria we all need.
High-sugar foods aren’t just limited to pastries and desserts.
Juices, yogurts, sauces, soups, and even salad dressings can contain surprising amounts of sugar. That’s why it’s always important to check the label when shopping.
The UK’s National Health Service (NHS) recommends that adults consume no more than 30 grams of sugar a day (about seven sugar cubes).
4. Artificial sweeteners
So does avoiding sugar mean we switch to artificial sweeteners?
Artificial sweeteners can be preferred due to sugar and calories.
However, experts do not have a clear view on its effects on our gut health, as they have obtained conflicting results between animal and human studies.
More research is needed in this area.
5. Alcohol
Nutritionist Rohini Bajekal says alcohol may be one of the worst lifestyle choices for our gut health.
He notes that alcohol can disrupt the balance of good and bad bacteria and irritate cells in the stomach lining, causing chronic inflammation.
Although moderate alcohol consumption is unlikely to cause significant harm, you may experience bloating, constipation and discomfort if you drink more than 14 units per week.
One unit means half a glass of beer, 25 milliliters of spirits or a small glass of wine (125 milliliters).
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But there is a potential exception to the rule.
Researchers at King’s College London found that red wine may aid gut health.
Researcher Dr. “We have long known about the untold benefits of red wine on heart health,” said Caroline Le Roy.
“This study partially explains the long-discussed health beneficial effects of moderate red wine consumption by linking it to a healthier gut microbiome,” said Le Roy.
