When you’re reaching for essential cooking ingredients, looking for an easy meal to whip up, or just craving a quick snack, the pantry is often the first place you look. Unfortunately, though, many of our pantries are packed with less-than-healthy options (here are some of the worst) that could take a major toll on your body consumed too frequently–and one of the areas of your health they can have the greatest impact on is your gut. From high-sodium canned foods to processed pastries, there are so many culprits to avoid for gut health. But as it turns out, one of the worst options is one you may not suspect: foods made with artificial sweeteners.
We checked with Pallini Winnifred, RDN, to learn more about how artificial sweeteners can ruin your gut. She told us all about how these foods can cause an imbalance of bacteria in your digestive system and lead to a range of issues. Find all of her insight below!
Foods made with artificial sweeteners
As Winnifred notes, artificial sweeteners are a common ingredient in many pantry foods, including diet sodas, sugar-free gums, and low-calorie baked goods. Unfortunately, while these sweeteners may seem like a better-for-you option for those looking to cut calories or reduce sugar intake, they may also be causing problems for our gut health.
According to Winnifred "Artificial sweeteners have been linked to a number of gut issues, including bloating, gas, and diarrhea. Some studies have also suggested that artificial sweeteners may alter the balance of bacteria in the gut, which can lead to digestive problems."
She explains that the negative effects of artificial sweeteners on gut health may be due to their ability to alter the balance of bacteria in the gut. A healthy gut microbiome is essential for proper digestion and overall health, and disruptions to this balance can lead to digestive issues such as bloating, gas, and diarrhea. In addition to their impact on the gut microbiome, some artificial sweeteners have also been shown to have a laxative effect, which can further contribute to digestive problems. Yikes!
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Healthier alternatives to artificially sweetened foods
So what can we do to support our gut health and avoid the negative effects of artificial sweeteners? Winnifred suggests using natural sweeteners such as honey, maple syrup, or coconut sugar as healthier alternatives. These sweeteners are less processed and have a lower glycemic index than white sugar, making them a better choice for those looking to support their gut health.
Another option is to use fruit to sweeten foods and beverages. Winnifred tells us that “Fruit is a natural source of sweetness and contains nutrients such as fiber and vitamins,” which makes it a healthier choice than artificial sweeteners.
“Finally, you can try using herbs and spices such as cinnamon and vanilla to add flavor to your foods without adding sweetness,” she suggests.
“Overall, it's important to be mindful of the ingredients in the foods and beverages you consume, and to choose options that are less processed and more natural whenever possible. This can help support your gut health and overall well-being,” Winnifred concludes. So the next time you reach for a pantry food with artificial sweeteners, consider opting for a natural alternative instead. Your gut (and overall health) will thank you.
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