Top 3 foods to avoid or limit to look after your gut health...

For gut-sensitive people like you and I, maintaining gut health likely involves a balanced, wholefoods diet, which includes a variety of nutrient-rich and high fibre foods. We have access to lots of processed foods today, with ingredients that have been shown to disrupt gut microbiota balance (i.e. cause undesirable changes in the types of microorganisms living in our gut). This can result in a range of gut and digestive complaints, including food intolerances and Irritable Bowel Syndrome. 

Here are three common foods / food ingredients to consider limiting or avoiding to support gut health:

1. Artificial Sweeteners: Some artificial sweeteners, such as aspartame, saccharin, and sucralose, have been associated with negative effects on gut health. They may alter gut microbiota composition, disrupt metabolic processes, and contribute to gastrointestinal symptoms such as bloating and diarrhoea. I recommend avoiding these sugars, which are found in many diet, low sugar and low-joule foods, drinks, protein powders and supplements. Natural sugar alternatives like Stevia, Monkfruit, Erythritol and Lucuma are better options.    

2. Added Sugars: High intake of added sugars (including sucrose, glucose, high fructose corn syrup, maple syrup etc.) can promote the growth of gram-negative bacteria in the gut while reducing the abundance of beneficial bacteria. This negative change in microbiota composition has been linked to inflammation, gut-cell dysregulation and 'leaky gut' and increased risk of a range gastrointestinal symptoms.
I recommend limiting foods and drinks with added sugars, and spend time in your kitchen making healthy, wholefood snacks and sweets that rely on natural sugars from fruits and vegetables.  Natural sugar alternatives, as mentioned above, may be suitable for occasions. However, training your tastebuds to prefer savoury over sweet and supporting your metabolic health to overcome sugar cravings will do you favours.  

3. Emulsifiers: Emulsifiers are chemicals commonly added to processed foods to improve texture, increase shelf life, and stabilise mixtures of ingredients that would otherwise separate. While emulsifiers are generally regarded as safe by regulatory agencies when consumed in moderation, there is growing research suggesting that excessive intake of emulsifiers may have negative effects on gut health. Specifically, emulsifiers may disrupt the balance of beneficial bacteria in the gut, leading to an imbalance in gut microbiota composition (dysbiosis).
Dysbiosis has been linked to various gastrointestinal disorders, including inflammatory bowel diseases (IBD) and irritable bowel syndrome (IBS).Emulsifiers may promote increased intestinal permeability (leaky gut), allowing food molecules, toxins and bacteria to pass through the intestinal walls and enter the bloodstream. This can result in immune responses, inflammation and food intolerances.
Increased intestinal permeability is associated with chronic inflammation and autoimmune conditions. Emulsifiers may also disrupt the protective mucus layer that lines the intestinal epithelium. This mucus layer acts as a barrier, protecting the intestinal lining from damage and preventing harmful substances from coming into direct contact with the epithelial cells. Disruption of the mucus layer can compromise gut barrier function and contribute to inflammation and intestinal damage.

Consuming a diet rich in whole, minimally processed foods and minimising your intake of highly processed foods containing emulsifiers may help support optimal gut health.

If you are finding it difficult to navigate a diet that feels good for you, I'm here to help.  I would be honoured to work with you to get you feeling better.  Please reach out.

Warmest,
Amanda Moon x