A buzzing topic in the health community is gut health, and the foods and habits that can keep your stomach feeling better than ever.
If you’ve been dealing with bloating or stomach upset, you’re probably sick and tired of it. However, you might not realize that the food and drinks you’re regularly consuming could be having a significant impact on the state of your gut health, as well as other lifestyle factors and habits. If you’re looking to improve your gut health this year, a registered dietitian advises you avoid these four foods whenever possible. Read more about them below.
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1. Deep Fried Foods
It's no secret that fried food can be super delicious with its crisp and crunchy texture, flavor, and all the other things fried foods are often served with, like sauces and sides. However, registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition notes that enjoying these friend foods should only happen every once in a while in order to keep your gut health in good shape.
"Deep-fried foods may promote inflammation in the digestive tract," she explains. "They can be a little bit slower to digest and can cause reflux, bloating, or nausea in some. They can also displace fiber-rich foods and nutrient-dense options, which over time may reduce healthy bacterial diversity."
2. Foods High In Artificial Sweeteners
When you're in the grocery store and see candies, desserts, or snacks that advertise themselves as 'sugar-free' or low in sugar, there's a good chance they're packed with artificial sweeteners. While many people are reliant on artificial sweeteners, Benson notes that they can easily irritate your gut if you're sensitive to them.
"Artificial sweeteners are not universally harmful, and their effects can vary from person to person," she adds. "They may affect some people by causing digestive discomfort. There is some research that suggests they may negatively impact the microbiome as well. Not everybody reacts the same way, but for those with GI symptoms, they may be a contributing factor to bloating or discomfort."
3. Alcohol
Alcohol might not be a food item, but for many people, it's a big part of their dinnertime routine as well as their social lives. As time has passed, health experts have learned more and more about just how harmful alcohol can be, especially when consumed frequently. Therefore, you should try to keep your drinking to a minimum this year, especially if you've been having gut health issues.
"Alcohol can directly irritate the lining of the gut and can also reduce healthy bacteria," says Benson. "While occasional intake may be tolerated, regular or heavy use is linked to poor gut-health outcomes."
4. Ultra-Processed Foods
In today's society, it can be really hard to resist processed foods, as they can be delicious, convenient, and affordable. However, if you really want to help out your gut, Benson explains that you should focus on whole, nutrient-dense foods versus ultra-processed foods that can be high in unhealthy fats, refined carbs, and sodium.
"Ultra-processed foods are often low in fiber and high in refined carbohydrates and unhealthy fats," she explains. "Reductions in fiber intake can occur when ultra-processed foods are eaten consistently, which may reduce microbial diversity over time. They may promote low-grade inflammation, especially if they displace nutrient-dense foods on a regular basis."
