With mounting evidence highlighting the profound impact of the gut microbiome on overall well-being, it has become crucial to pay attention to our dietary choices, particularly when it comes to snacking. The human gut is an intricate ecosystem, housing trillions of beneficial bacteria that play a pivotal role in digestion, nutrient absorption, immune function, and even mental health. A well-balanced gut flora can support these essential bodily processes, contributing to increased energy levels, improved mood, and reduced risk of various chronic illnesses. While some snacks can nourish and support the flourishing of beneficial gut bacteria, others can inadvertently disrupt this delicate balance, leading to digestive discomfort and potential long-term consequences.
To figure out the one gut-ruining snack you should stop eating to support a better gut health, we spoke with Mary Sabat, MS, RDN, LD from BodyDesignsbyMary; she revealed to us that candies of all shapes and forms is the snack we should eliminate. Read on to learn more.
Candies
Candies, with their irresistible sweetness and wide variety of flavors, have undeniably gained popularity as a beloved treat among people of all ages. However, amidst the temptations of these sugary delights, it is essential to recognize that their consumption can have adverse effects on gut health. Packed with refined sugars, artificial additives, and preservatives, candies may disrupt the delicate balance of the gut microbiome, leading to potential digestive issues and inflammation.
While indulging in candies occasionally can bring joy, it is prudent to be mindful of their negative impact on gut health and consider healthier alternatives to maintain a harmonious and thriving digestive system.
Sabat elaborates on candies by pointing out their high-sugar, low fiber content and artificial ingredients. "Most candies contain high amounts of added sugars, such as sucrose and high fructose corn syrup. These sugars can feed harmful bacteria in the gut, leading to an imbalance in the gut microbiome. An overgrowth of harmful bacteria can result in digestive issues, inflammation, and compromised gut health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting a balanced gut microbiome. Without enough fiber, the gut's ecosystem can become imbalanced, potentially leading to gastrointestinal problems," Sabat states.
Healthier Alternatives
There are numerous alternatives for candies that can promote digestive wellness. Sabat recommends we go for snacks such as fresh fruits, Greek yogurt, nuts and seeds, and even dark chocolate.
"Fruits like apples, berries, and bananas are naturally sweet and contain essential vitamins, minerals, and fiber, making them beneficial for gut health. Greek yogurt is rich in probiotics, which are beneficial bacteria that support a healthy gut. Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of fiber and healthy fats, boosting the gut environment. If you crave something sweet, opt for dark chocolate with a high cocoa content (70% or more), they contain antioxidants and are beneficial for gut health."
Keep in mind that moderation is crucial, even when opting for healthier snack alternatives. Balancing your snack intake and maintaining a well-rounded diet are vital for promoting optimal gut health. By practicing moderation, you can enjoy the benefits of nourishing snacks while ensuring a healthy and thriving digestive system.
