The world of science is gaining new information every day about how the intestines interact with the rest of the body. With each new discovery, experts also update their nutritional recommendations.
According to Milli.Az, consuming 30 different types of vegetables and fruits per week, increasing fiber intake, and adhering to the Mediterranean diet are considered the key to longevity. Nutrition specialist Toral Shah reminds that our gut microbiome "breaks down foods, absorbs nutrients, and fights harmful pathogens."
Since our intestines, like every part of our body, are unique, foods can affect each person differently. However, there are some essential foods we should avoid for gut health.
5 critical warnings for gut health
Ultra-processed foods
Foods containing artificial flavorings, colorings, and emulsifiers such as sausages, breakfast cereals, and ice cream are included in this list. Studies show that ultra-processed foods negatively affect the gut microbiome and can be associated with 32 different health problems.
Recommendation: Apply the 80-20 rule. That is, eat healthily 80 percent of the time, and reward yourself with small "escapes" during the remaining 20 percent.
Fried foods
Fried foods contain saturated and trans fats, which make digestion difficult and disrupt the microbiome balance.
Instead of frying foods in oil, sautéing (cooking briefly with little oil) is more beneficial for gut bacteria.
High-sugar foods
Refined sugar-rich foods such as biscuits and cakes cause inflammation in the intestines. This harms beneficial bacteria. Sugar can be hidden not only in sweets but also in fruit juices, yogurts, ready-made sauces, and soups.
The daily sugar limit for adults is approximately 30 grams (7 sugar cubes).
Artificial sweeteners
Turning to artificial sweeteners to avoid sugar is not always a good idea. Although seemingly favorable calorie-wise, scientific research on their effect on gut health is still contradictory, and more studies are needed in this field.
Alcohol
Specialist Rohini Bajekal notes that alcohol is one of the worst lifestyle choices for gut health. It can irritate the stomach lining and cause chronic inflammation. Consuming more than 14 units of alcohol weekly causes bloating, constipation, and discomfort.
Researchers at London King's College have discovered an interesting fact. According to them, moderate consumption of red wine may positively affect the diversity of the gut microbiome. Dr. Caroline Le Roy states that the heart health benefits of red wine can partially be explained by these effects in the gut.