Many people are turning to gut health and probiotics. Which is a good thing because the microbes in your digestive system affect everything from digestion to your immune system to your brain health. A healthy gut has a diverse microbiome, regular digestion, less bloating, and consistent energy levels.
However, some foods that are advertised as “healthy” can actually be damaging to your gut health. Hidden sugars, additives, and other harmful ingredients can disrupt your microbiome and negatively impact digestion. In this article, we explore 10 gut-damaging foods that seem healthy.
10 Gut-Destroying Foods That Seem Healthy
1. High-sugar yogurt Yogurt is often promoted as a high-protein, probiotic food that can help promote gut health and immunity. In fact, some research shows that yogurt can help balance your gut microbiota, strengthen your gut barrier, and stimulate your gut’s immune cells. However, many fruit-flavored yogurts are loaded with added sugar. Research shows that eating too much sugar can reduce the diversity of your gut microbiota and promote inflammation.
Instead of choosing fruit-flavored yogurt, opt for plain Greek yogurt and add fresh fruit for natural sweetness. If you don’t have other options, try mixing 50% fruit-flavored yogurt with 50% plain yogurt. This way, you get the benefits of yogurt without getting too much sugar.
2. Sugar-Free Carbonated Drinks Diet carbonated drinks and other sugar-free drinks often contain artificial sweeteners like aspartame and sucralose. Some research has found that these sweeteners have a negative effect on the gut microbiome, reducing the diversity of the microbiome and potentially leading to metabolic problems. If you enjoy fizzy drinks, try swapping diet carbonated drinks for soda water with a little fruit juice for a gut-friendly fizz without the artificial sweeteners.
3. High-Sugar Kombucha Kombucha is often touted as a probiotic-rich beverage, but some brands add a lot of added sugar, which can negate its gut health benefits. Too much added sugar can feed the bad bacteria in your gut, which can reduce the benefits of this fermented tea. The U.S. Dietary Guidelines recommend limiting added sugar to no more than 10 percent of your daily calorie intake, which equates to about 12 teaspoons of sugar per day. So, look for kombucha that contains less than 5 grams of sugar per serving, or try brewing your own at home.
4. Fermented foods, such as sauerkraut, pickles, and kimchi, are beneficial to gut health. However, pasteurization kills live bacteria that are beneficial to health. Without live bacteria, these foods may not have a beneficial effect on the balance of microflora in the gut. However, some research shows that pasteurized fermented foods still contain parasites from beneficial microorganisms. Therefore, choosing pasteurized fermented foods can still have some benefits.
5. Gluten-Free Diet: While a gluten-free diet can be helpful for those with a gluten sensitivity (and a lifesaver for those with celiac disease), many gluten-free products are loaded with additives like refined flour and emulsifiers. Test-tube studies have shown that emulsifiers in processed foods can damage the gut lining and cause inflammation. Additionally, many gluten-free foods are low in fiber. Since fiber feeds the beneficial bacteria in our gut, low-fiber foods are less beneficial to our gut. Instead, opt for naturally gluten-free foods like quinoa, brown rice,ยูฟ่าเบท and sweet potatoes.
6. Protein bars are often loaded with artificial flavors and sweeteners, sugar alcohols, and gums, which can cause digestive upset. Sugar alcohols, such as sorbitol, can cause bloating, gas , and diarrhea in some people. Additionally, artificial sweeteners, such as sucralose, can alter the composition of the microflora in a person’s gut. To increase the amount of protein in your body, try adding these foods to your diet: eggs, yogurt, cottage cheese, edamame, roasted chickpeas, tofu, beans, and protein-rich grains.
7. Alternative milk or plant-based milk : Although it is a good choice for those who are allergic to cow’s milk, many brands often contain carrageenan or substances that help the ingredients blend together well. Research has found that these substances can irritate and inflame the intestines. Therefore, for good health, you should choose plant-based milk with the fewest ingredients or choose a brand that emphasizes high-quality ingredients.
8. Plant-based meat alternatives may seem like a health food, but many are highly processed and loaded with preservatives, fillers, and sodium, which can damage gut bacteria. Industrially processed foods (UPFs) are made from highly processed ingredients, such as high-fructose corn syrup, hydrogenated fats, and broken down proteins. They often contain additives to make the final food product more palatable, such as flavor enhancers, colorants, emulsifiers, and thickeners. Beyond Meat’s plant-based burgers, for example, contain a variety of ingredients, including palm oil, sunflower oil, cottonseed oil, canola oil, methylcellulose, potato starch, and salt.
9. Instant Oatmeal: Instant oatmeal in a bag may seem like a healthy breakfast. But many brands are loaded with added sugar and artificial ingredients, which can have a negative impact on gut health. In addition, instant oatmeal is more refined than regular oatmeal, which can spike your blood sugar. A better option is to choose plain oatmeal and flavor it with cinnamon, berries, and a little honey or maple syrup for a healthier option.
10. Fruit juices: This may seem like an easy way to increase your fruit and vegetable intake, but bottled juices often come with added sugar, which can be detrimental to gut health. Plus, even unsweetened juices are often high in fructose, a type of sugar found in many fruits. While small amounts of fructose are not a problem, our bodies have trouble absorbing too much of it, which can lead to unpleasant symptoms like bloating, gas, and diarrhea, especially for those with irritable bowel syndrome (IBS). Instead of drinking juices, try making smoothies at home using fresh fruits, green leafy vegetables, and unsweetened yogurt.