Gut-Wrenching Foods
As more research is conducted into the human gut and its relationship with certain foods, it is easier than ever to create a balanced diet that supports the stomach and healthy digestion. Following the advice of dieticians is the surest way to promote gut health and avoid foods that can lead to inflammation and intestinal diseases.
The 8 Worst Offenders for Digestive Health
1. Red Meat
For years, health specialists have expressed concerns about the impact high consumption of red meats, such as beef, pork and lamb, can have on individual heart health. However, recent studies have discovered that the negative effects of red meat originate in the gut.
The metabolites produced by the stomach as it digests red meat can cause a person’s cholesterol levels to rise, which can subsequently lead to clogged arteries and cardiovascular disease. A recent study discovered that people who eat red meat daily are 22% more at risk of developing heart disease.
To minimize the presence of metabolites that can unbalance the gut’s natural biome, people are advised to reduce their red meat intake and to choose leaner cuts when they do still decide to eat it.
2. Fried Foods
Fried foods have never been considered healthy, given the high levels of fat they contain. Recent studies on mice and rats have revealed just how harmful regular consumption of fried food can be on the gut and digestive system.
The oils used to cook fried foods are incredibly difficult for the stomach to digest, given their high levels of saturated and trans fats. Furthermore, the heated oil that soaks into the food can damage the healthy bacteria that live in the gut and decrease its production. This all disrupts the stomach's natural biome and can leave it more susceptible to metabolic diseases.
3. Alcohol
Regularly consuming alcohol in high amounts can severely disrupt the chemical balance in the gut and alter the makeup of its microbiome. The metabolites in alcohol also prompt intestinal inflammation and dangerously increase gut permeability.
Gut permeability can lead to serious health risks. The lining of the gut is designed to be semi-permeable, allowing water and nutrients from the food people ingest into their bloodstream. However, high consumption of alcohol can make the lining too permeable, allowing harmful, toxic bacteria into the blood.
4. Caffeine
Caffeine has a complicated relationship with gut health. Recent studies have shown that caffeine consumption, primarily in the form of coffee, can aid gut health because it is a stimulant and therefore increases bowel movement, effectively flushing the gut of unhealthy bacteria.
However, overconsumption of caffeine can destabilize the balance of the gut as it removes too much of both unhealthy and healthy bacteria. The high levels of sugar and artificial sweeteners found in some coffees can also serve to unbalance the gut. As such, dietary specialists recommend that people consume no more than four cups of coffee a day to maintain good gut health.
5. Processed Foods
To be digestible, most foods have to be processed to some degree. Dietary staples such as rice and bread are processed to release the carbohydrates and calories that comprise their food matrixes.
However, extremely processed foods begin to lack the fiber, protein and healthy fats found in more organic food sources. They are also comprised of chemical additives, highly refined carbohydrates, salt and saturated fats, each of which can negatively impact the gut’s microbiome.
6. Dairy
Dairy exists in a similarly complicated position to caffeine. Fermented dairy, in the form of yogurt and kefir, promotes the growth of healthy bacteria and can maintain the balance of a person’s stomach biome.
Unfermented dairy, however, can promote excessive growth of harmful bacteria which can eventually stop healthy bacteria from developing in the gut. This can lead to a flourishing of the bacterial strains connected to intestinal disease and inflammation. Dieticians recommend that people switch to plant-based dairy alternatives.
7. Genetically Modified Organisms (GMOs)
More and more crops are being genetically modified to increase their resistance to disease and common pests. However, the chemicals used in the process can be incredibly harmful to gut health. Digestion can be impaired after the consumption of GMOs because they have been proven to reduce the production of digestive enzymes.
Where possible, it is always better to stick to organic alternatives as it leads to fewer chemicals being digested and protects the gut’s microbiome.
8. Unfiltered Water
Many of the issues found in the relationship between GMOs and gut health can also be found in the body’s interaction with unfiltered water. Tap water contains chlorine among other chemicals to ensure that it is safe to drink. However, these chemicals can unbalance the gut and, recent research has shown, even lead to colorectal tumors.
As such, to maintain healthy hydration, it is always better to filter tap water before consuming it.
Digestive Dangers
Knowing how to protect the gut and maintain the correct balance of metabolites is the key to a healthy lifestyle. By simply moderating the intake of certain foods, such as red meat and fast foods and switching to plant-based alternatives, as seen with dairy, people can safely enjoy their food and the benefits of a healthy gut.