The effect of different foods on gut health depends on various factors - including your overall diet and food sensitivities
Different kinds of foods that you eat have various reactions in your body. Foods that promote gut health feed good bacteria and add more nutrition. On the other hand, junk and processed foods cause gastrointestinal issues like upset stomach and damage to the gut bacteria.
According to experts, the effect of different foods on gut health depends on various factors, including your overall diet and food sensitivities.
Studies over the past few decades have found links between gut health and mental disorders, autoimmune diseases, and endocrine conditions. Gastrointestinal disorders, heart issues, and even cancer. The following foods may undermine gut health for some people:
Sugars
Added sugars work as poison for your body. According to doctors, a diet high in added sugar lowers the number of “good” bacteria and diversity in your gut. Too much sugar also leads to increased inflammation throughout your body. Inflammation is the precursor to several diseases, including cancer.
Fried foods
Foods that are fried in saturated oils and trans fats are extremely hard to digest. It can irritate your stomach causing diarrhoea, gas, and stomach pain. According to experts, fried foods also promote the growth of harmful gut bacteria and can risk deadly liver diseases as well.
High FODMAP foods
Doctors say a few foods that are fine for many people to eat but can lead to gastrointestinal problems some with bowel issues like irritable bowel syndrome, can be extremely hazardous for your gut. FODMAP stands for:
- Fermentable
- Oligosaccharide
- Disaccharides
- Monosaccharides
- Polyols
Fermentable foods are the ones that contain simple sugars, and those that contain sugar alcohols may irritate the stomach. A few high-FODMAP foods include processed foods with high fructose corn syrup, sorbitol, and other artificial sweeteners used in packaged fruit juices, honey, jam, and hummus.
Animal protein
Food from animals, which includes meat, dairy, and eggs, has immense health benefits as it is loaded with protein and other nutrients. However, if you eat these foods regularly, you may suffer harmful changes in your gut microbiome.
Too much protein leads to higher risks of inflammatory bowel disease as well.
Foods with antibiotics
Farmers often treat animals with antibiotics to reduce the risk of serious infections. While the use of antibiotics remains highly controversial, many countries have strict regulations regarding the practice.
Excessive exposure to antibiotics in animals promotes antibiotic resistance, in which bacteria that are repeatedly exposed to antibiotics evolve to resist the drugs.
Foods you must eat for your gut health
According to experts, there are plenty of nutritious foods that promote gut health. A few of these are:
High-fibre foods
These have a positive impact on your gut health so increase your intake of:
- Black beans and chickpeas
- Whole grains
- Vegetables, like broccoli and asparagus
- Nuts like almonds and pistachios
Garlic
Garlic helps increase gut microbiome and improves your overall health as it is packed with antioxidants.
Fermented foods
These are great dietary sources for probiotics. You must eat lots of:
- Kimchi
- Yogurt or dahi
- Kefir
- Sauerkraut
- Tempeh
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