There are many factors that can affect our gut health, and some of them include how we eat. It’s important to understand which foods are best for our digestive system, and which ones can cause problems for us. Talk to the Expert like Dr. Ann Marie Barter gut health expert.
Fermented foods
Fermented foods affect our gut health in numerous ways. They can enhance the growth of beneficial bacteria, support the microbiota, and reduce inflammation and the risk of chronic diseases. In addition, they may inhibit disease-causing bacteria.
There is an increasing body of evidence that shows the impact of fermented foods on our gut health. While these findings are promising, further studies are needed to confirm their benefits.
Studies have shown that probiotics may support digestive health and enhance the breakdown of macronutrients in the small intestine. Some evidence also suggests that they may help to restore the balance of gut bacteria.
Refined grains
Refined grains are foods that have undergone some processing, including removing the bran and germ from the kernel. This results in a product that is high in carbohydrate content but low in dietary fiber.
Whole grains are a source of a wide variety of health benefits. These include the delivery of fiber, plant enzymes, and vitamins. They also help support the body’s detoxification processes.
Compared to refined grains, whole-grain foods are associated with a lower risk of heart disease and cancer. They have been shown to improve blood cholesterol levels and insulin sensitivity, among other benefits.
Artificial sweeteners
A new study from Israel confirmed that artificial sweeteners have a negative impact on the gut microbiota. It showed that artificial sweeteners affect the way the body responds to glucose and increases the likelihood of autoimmune and inflammatory diseases.
The human body has a unique microbiome that interacts with the immune system and may influence the ability to store energy from food. Studies have shown that the gut microbiome can help regulate the metabolism of glucose. These changes can increase the risk of diabetes and other metabolic diseases.
However, these effects are not well understood. In a recent study, researchers studied the impact of four common artificial sweeteners on the gut microbiome in humans.
Red meat
Red meat affects our gut health in a number of ways. Whether it’s the byproduct of gut bacteria or an increase in blood sugar levels, red meat can contribute to cardiovascular disease and other chronic ailments.
Gut bacteria are a crucial part of maintaining overall health. They produce a variety of chemicals called metabolites, which are released as part of the digestion process. A metabolite produced by gut bacteria is known as trimethylamine N-oxide (TMAO). TMAO is linked to heart disease and stroke. In some cases, it also promotes atherosclerosis.
The most recent study, by researchers from the Cleveland Clinic, has found that gut bacteria play a role in determining heart disease risk. These investigators analysed data from a large study that surveyed nearly 4,000 people.
Refined white sugar
Refined white sugar affects our gut health in many ways. These include the gut microbiome, the immune system, and the metabolism. The effects of this can be short-lived, or it can lead to long-term problems.
High-sugar intake can lead to a variety of health conditions, including obesity and metabolic syndrome. However, the good news is that you can reverse some of these symptoms by cutting back on your sugar consumption.
Excessive sugar can also lead to a condition called “leaky gut.” This is when toxins from our gut can pass through our intestinal walls and into our bloodstream. In turn, this leads to a number of health issues, from autoimmune diseases to chronic infections.
Processed foods
Processed foods can affect our gut health in many ways. They are often filled with salt, sugar, and emulsifiers. These additives have been linked to several health issues.
Processed foods are not bad to eat, but they can be detrimental to your gut microbiome. This is because the bacteria in your gut are responsible for digestion and metabolism. In addition, your gut microbiome affects your immune system. It plays a key role in the early development of babies.
Studies show that people who eat a lot of ultra-processed foods are at risk for inflammation. The cause of the inflammation is a combination of dietary factors and intestinal stressors. When your body is stressed, you produce inflammatory hormones that can increase your risk for many conditions.
Apples
Apples are one of the best functional foods for the gut. They are loaded with fiber and antioxidants. In addition, they contain prebiotics, which feed good gut bacteria.
Compared to nonorganic apples, the bacterial community in organic apples was found to be more balanced. This may be beneficial for consumers and the environment. Organic apples also contain a higher concentration of polyphenols. These phytochemicals inhibit the pro-inflammatory pathway, thereby reducing inflammation.
Some research suggests that the polyphenols in apples may help prevent cancer. Besides, apples are also associated with a lower risk of heart disease.