This article has been updated since its original publication date to include more information from experts.
Not often mentioned in correlation with weight loss, taking care of your gut health is really essential to improve your general well-being, remove swellingand even speeding up your metabolism. Just as some foods, such as fiber, can help improve digestion and promote a balanced gut, other foods can have the opposite effect, causing discomfort, weight gain, and a decreased ability to burn food for fuel.
To improve your overall health and reduce digestive problems that plague the American diet, we spoke with a registered dietitian sad betterMPH, LR, RD from Balance One Supplements to determine the four foods you should keep to a minimum in your eating habits to feel good in your body and prioritize a healthy, functioning gut.
1. Breakfast pastries
While an undeniably delicious breakfast option that can be consumed in moderation, breakfast pastries are often highly processed and therefore not an ideal option to include in your diet if you are working to improve your health. gut health. Not to mention, they’re full of empty calories that won’t keep you full and leave you more prone to mindless snacking throughout the day.
“This food is hard on the gut mainly due to the added and refined sugars used to create it. A diet high in this type of sugar promotes intestinal dysbiosis and the imbalance of intestinal bacteria”, explains Best. “Added sugar refers only to sugars that have been added to the product in the manufacturing process, while total sugars refer to added and natural sugars. They are a food source for bad gut bacteria which causes an imbalance and overgrowth of this bacteria and potentially Candida.”
If you’re craving something sweet in the morning but don’t want to demolish your gut, consider swapping the pastries for steel-cut oats that can be sweetened with natural ingredients like honey, maple syrup, or peanut butter and are also a great way to include a additional serving of fruit in your diet that can naturally improve your digestion with the fiber content.
2. Fried foods
Oil can be healthy when used in moderation, but fried foods are an example of not being beneficial for gut health. “This category of food wreaks havoc on the entire gastrointestinal system. From reflux to unwanted changes in bowel movements, the fat and refined carbohydrates in the flour used to create these foods are bad for gut health,” explains Best. Eating fried foods creates an environment for negative gut bacteria to thrive, so try swapping these dishes for foods made on the grill or in the fryer to get a similar texture without the same negative impact on your stomach. Fried foods are also high in refined flour, which is low in nutrients and can lead to unwanted weight gain when eaten regularly.
3. Some ‘diet’ foods
It’s a common misconception that foods with the word “diet” in the description are better for you than most, and in fact, these particular foods may be wreaking havoc on your gut health. “This category of food is commonly made with artificial sweeteners in an attempt to reduce the amount of calories and added sugar they contain. Unfortunately, while they can reduce the calories in a food, that increases the likelihood of gut dysbiosis,” Best says. Lacking nutritional benefits and potentially slowing down digestion, it’s best to swap “diet” foods for whole grains and grains that can actually get some fiber into your gut without overloading your body with artificial sugar.
4. Processed foods
Unsurprisingly, processed foods like potato chips, white pasta, and desserts can not only cause weight gain due to their caloric content, they can also have a notable impact on gut health. “These foods are bad for gut health because they lack the kind of fiber that will improve gut health by feeding the good gut bacteria,” says Best. “These foods often replace high-fiber foods like fruits and vegetables, and even whole meals that would otherwise benefit gut health.” Swapping out processed foods for their more natural counterparts is the best option for improving your well-being, and stacking your plate with fruits, vegetables, lean proteins, and whole-grain carbohydrates will serve your body much better in the long run.
