As with fiber in general, slowly add beans to your diet to help your body adapt, Blatner says. As part of a healthy diet, avoiding or limiting foods high in added sugar — which harbor harmful bacteria, as well as highly processed foods, artificial sweeteners —, red meat and alcohol — has a tendency to harbor intestinal bacteria and lead to inflammation. These foods and drinks usually contain added sugar and salt anyway so limiting them is not a bad idea.
Try using Kombucha instead of soda for a fizzy drink with gut bacteria. According to a Cleveland Clinic study, carnitine interacts with gut bacteria to form trimethylamine-N-oxide (TMAO). Fermented foods contain probiotics live bacteria that can be beneficial for the gut. Foods that promote gut health can nourish good bacteria or add to your gut more good bacteria.
Fermented Foods Are Your Gut’s Worst Enemies
The effects of different foods on gut health depend on a number of factors, including a person’s overall diet and food sensitivities. For example, someone who is sensitive to certain foods may suffer gut health problems if they eat food that would otherwise be gut-friendly. Highly processed foods like frozen snacks, fast food, white bread, and most canned vegetables can damage your gut microbiome without creating the ideal environment for healthy bacteria to grow.
Processed foods are full of additives (such as extra sugar) and preservatives and are low in fiber, which is an important food source for healthy gut bacteria. Sugar promotes the growth of negative bacteria, while a lack of fiber inhibits the growth of healthy bacterial colonies. If you regularly eat foods that irritate the intestines, causing inflammation of the lining of the digestive tract, this can neutralize beneficial bacteria which naturally occur in the intestines.
To replenish the inevitable loss of beneficial bacteria from our guts, whether due to antibiotic use, certain medications, stress, or environmental toxins, a daily dose of probiotics with food and drinks.
Fermented foods like kimchi, kombucha, sauerkraut, miso, kefir, and tempeh contain these beneficial bacteria and each offers a different variety, so it’s best to eat a mix of these foods. Probiotics are the “good microbes” found in fermented foods such as sauerkraut, kimchi, miso, and yogurt.
The Benefits Of Good Bacteria
The fermentation process adds beneficial bacteria like lactobacilli to food that would not otherwise contain many bacteria. They are also full of beneficial nutrients, enzymes, and phytochemicals that help strengthen and maintain the health of the intestinal lining.
The true effects of artificial sweeteners are not fully understood, but some studies have shown that artificial sweeteners such as saccharin and sucralose (used in some diet sodas) can alter the gut microbiota in humans.
In addition to factors such as sleep deprivation and chronic stress, excessive consumption of processed foods has been linked to serious gut health disorders. Studies have linked consumption of ultra-processed foods to an imbalance in the gut microbiome, reduced diversity of beneficial bacteria, weight gain, and obesity. A 2010 study compared the gut bacteria of rural Burkina Faso children with the gut bacteria of Italian children.
The beneficial effect of moderate consumption of red wine on gut bacteria appears related to its polyphenol content, polyphenols are plant compounds that are not digested and broken down by intestinal bacteria, but the polyphenol content in red wine can have a protective effect on gut bacteria if consumed in moderation.
The Benefits Of Probiotics On Gut Health
Some prebiotics and probiotics are also high in FODMAPs so a person may need to look into their dietary goals when deciding whether to eat each food. Certain fermented foods can actually impair gut health in people on a low FODMAP diet. Other foods are best avoided or reduced to improve gut health. People who want to improve gut health can talk to their doctor or dietitian about their specific goals for gut health.
Like our circadian rhythm, gut microbiomes also depend on a constant rhythm. But we also know that making the right choices to stay healthy can be difficult if you are unaware of the effects of certain foods on your body, especially the gut microbiome. Therefore, to provide you with all the information you need to make the best health decisions.