Don’t let your gut health fade to the background of your priorities! While it’s easy to overlook the importance of your digestive system, it’s important to remember that your gut microbiome plays a central role in a myriad of functions and facets of your wellbeing—from mental and emotional health to weight management and immunity. The good news is that there are so many steps you can take toward a healthier gut, including prioritizing a well-balanced diet. There are plenty of gut-loving foods you can add to your plate on a regular basis—but there are also a number of choices you’re better off avoiding.
Cutting out a few detrimental foods could be a game-changer for your gut health. Nutritionist Debbie Williams (a.k.a. @askdebbieabouthair on TikTok) recently shared a video outlining five foods that could be “attacking your gut right now.” She warned against processed sugar, fried foods, corn, artificial sweeteners, and alcohol. Learn more about the risks of each below.
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1. Processed Sugar
It's no secret that consuming too much sugar can lead to major health risks in the long run. But did you know that this tempting ingredient can do a number on your gut health, specifically? "These sweet culprits feed the bad bacteria and yeast in your gut," Williams warns in her video. "Excess sugar can lead to an imbalance, causing digestive issues, inflammation, and even cravings for more sweets." It's best to reach for healthier natural sweeteners whenever possible. And while they're often difficult to resist, staying away from processed sweets and desserts is ideal for your health.
2. Fried Foods
Trust us—we love French fries and KFC as much as the next person. But when you make a habit out of eating fried foods, you set your body up for a lot of risks, including disrupted digestion and a compromised gut microbiome. "Fried foods are delicious, but a disaster for your gut," Williams warns. "They’re hard to digest and can lead to inflammation and a weakened gut lining." Say it ain't so! Keep the mozzarella sticks to a minimum, and choose grilled chicken when you can.
3. Corn
Here's an offender that may surprise you. Corn is oftentimes seen as perfectly healthy, making its way into a number of balanced meals like salads and grain bowls. While this vegetable isn't terrible for you, it is worth noting that it can do damage to your gut, as Williams explains. She warns against genetically modified corn, in particular, which "can be tough on your gut." She tells viewers that "it can cause inflammation and may disrupt your gut flora." Noted!
4. Artificial Sweeteners
Wait, sugar and artificial sweeteners are a no-go? Unfortunately, yes. Although artificial sweeteners are often seen as a healthy alternative to processed sugar, they come with risks of their own, including when it comes to your gut health. "Sure they’re calorie-free, but they can disrupt the balance of your gut bacteria and even increase blood sugar levels indirectly," Williams cautious. As noted, natural sweeteners like honey, maple syrup, and monk fruit are often your best bet.
5. Alcohol
You may want to start cheersing with sparkling water more often if you want to keep your gut in the best possible shape. It's probably not shocking to hear that alcohol is bad for you—but Williams informs viewers about the damage booze can do to your digestive system, in particular. "It could damage your gut lining, leading to leaky gut syndrome and imbalances in gut bacteria." Maybe we'll stick to water, then!
