Gut Health 101: The Worst Eating Habits For Your Gut
What is gut health?
Gut health describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach and intestines all work together to allow us to eat and digest food without discomfort. However that's not the case for the estimated 70 million people in the US who suffer from digestive issues like IBS, G.I., and others.
Additionally, there have been links found between your gut health and your immune system, mood, mental health, autoimmune diseases, endocrine disorders, and skin conditions. The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
Why you need to pay attention to it
All food is ultimately broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. However this is only possible with a healthy digestive system. A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. Hence why having digestion issues and an unhealthy gut can lead to other diseases and illnesses. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.
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7 signs of an unhealthy gut
Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome. This in turn may affect other aspects of our health, such as the brain, heart, immune system, skin, weight, hormone levels, and the ability to absorb nutrients. There are a number of ways an unhealthy gut might manifest itself, so here are seven of the most common signs:
1. Upset stomach
Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.
2. A high-sugar diet
A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut. This imbalance can cause increased sugar cravings, which can damage your gut still further. High amounts of refined sugars, particularly high-fructose corn syrup, have been linked to increased inflammation in the body.
3. Unintentional weight changes
Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by small intestinal bacterial overgrowth, while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.
4. Sleep disturbances or constant fatigue
An unhealthy gut may contribute to sleep disturbances such as insomnia or poor sleep, and therefore lead to chronic fatigue. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well. Some sleep disturbances have also been linked to risk for fibromyalgia.
5. Skin irritation
Skin conditions like eczema may be related to a damaged gut. Inflammation in the gut caused by a poor diet or food allergies may cause increased ‘leaking’ of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.
6. Autoimmune conditions
An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders.
7. Food intolerances
Food intolerances are the result of difficulty digesting certain foods, unlike a food allergies. It’s thought that food intolerances may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea.
The worst eating habits for your gut
Whether you feel bloated, gassy, or just downright uncomfortable, your gut can really affect your mood and overall well-being. Oftentimes eating habits can be the cause of gastrointestinal (GI) discomfort, but whatever the cause might be gut issues can be extremely frustrating to deal with. The following are some of the worst eating habits you could have that might be impacting your gut.
You’re eating sugar-free foods
Sugar alcohols can cause discomfort in your gut, especially if you have IBS. While they are often found in things like protein bars, snack foods, and gum, they can cause a lot of stomach upset if they are eaten in excess.
Sugar alcohols are added to low-carb and keto friendly snacks that don't contain any sugar, and they offer that sweet taste, without any of the calories. When you examine the nutrition label of a product, be on the lookout for sugar alcohols like xylitol or erythritol, because anything ending in -ol can mess with your gut and leave you with some unwelcome side effects.
You’re eating a lot of high FODMAP foods
People who experience IBS should avoid foods that are high in FODMAPs, which is an acronym for fermentable oligosaccharides (galactans and galacto-oligosaccharides), disaccharides (lactose), monosaccharides (excess fructose), and polyols (sugar alcohols).
These are specific types of carbohydrates that are poorly absorbed but are metabolized by our gut microbiome. FODMAPs are found in a variety of foods, including milk, garlic, wheat, and sugar-free gum. If you think you have IBS and want to try the low FODMAP diet, check out my blogs on the FODMAP diet to help guide you through the process and help you identify triggers.
Some foods that trigger symptoms of IBS, which include bloating, gas, diarrhea, and even constipation, are raw cruciferous vegetables like cauliflower. Sugary, processed foods can also cause discomfort in those who have the condition.
You’re eating food too close to your bedtime
Spicy foods and foods that have high acidity could cause GI discomfort, especially if you consume them directly before bed. Tomatoes, for instance, are a very acidic food and if eaten in a large amount too close to bedtime, it may cause symptoms of acid reflux, indigestion, or heartburn. When we eat too much or too little throughout the day in addition to right before bedtime, it causes a problem in our digestion and sleep cycles.
Now, if you haven't eaten much all day and you need to get some calories in, that shouldn't stop you from eating at night, because there's no reason to avoid eating late at night if that's when you're hungry. However try to give yourself a little time between when you eat and lay down or go to bed to give the food enough time to digest. Additionally, skipping meals and overeating can impair digestion.
You’re eating high fat meals
High-fat meals can slow digestion because fat takes longer to break down, so if you've gnawed on wings, cheese fries, and a meat lover's pizza, you may not feel so good after. This isn't to say fat is bad, but very high-fat meals can certainly leave you feeling a bit lethargic.
How to help better your gut
While the tips below are a good starting point, it is imperative to keep in mind that learning how to support your own unique digestion is a process. It’s also important to remember that it will take some time to fully figure out what works for you.
Eat enough fiber
It’s recommended that men and women receive about 25-30 grams of fiber per day. You can get fiber in your diet from whole foods such as beans, legumes, nuts, seeds, whole grains, fruits, and vegetables.
If you’re not used to consuming these fibrous food items daily, take it slowly. Add in a small amount of these items daily and work your way up. You don’t want to overload your digestive system. Additionally, if you find that you’re specifically having trouble with beans or legumes, feel free to soak these before preparing them to aid digestion even more.
Eat foods that improve digestion
There are several foods that can support digestion for different reasons. If you’re finding yourself having trouble digesting, try incorporating some fruits for digestion and vegetables for digestion into your week and noticing if they help aid digestion.
You can also add some apple cider vinegar to your meals, dressings and marinades to help improve digestion as well. Apple cider vinegar contains acetic acid, which has been shown to help aid digestion in those lacking stomach acid. This may be particularly beneficial for those struggling with acid reflux.
Drink plenty of water
As a general rule of thumb, aiming to consume about half of your body weight in fluid ounces per day is a good place to start. Depending on the amount of physical activity you are participating in, you may need a bit more or less than this number.
Reduce processed foods
Processed foods should play a very small role in your diet to promote optimal digestion. Opt for whole foods that are naturally packed with fiber, vitamins, and minerals as much as you can. From whole-grain varieties to lean protein, nut butter, seeds, fruits, and vegetables, there are so many options out there for you to incorporate.
Eat balanced meals to ease digestion
Whenever your preparing or purchasing a meal, aim to get a combination of protein, healthy fat, starchy carbohydrates, non-starchy carbohydrates, and a flavor factor. This will help to keep you feeling full after meals, energized for your day, and will improve your digestion.
Eat the right amount for your body
Learning to understand your hunger and satiety cues can be exceptionally helpful with this. The more mindful you are with your eating, the better you can nourish your body and nurture your digestion. Sometimes acclimating yourself to your hunger and satiety cues just isn’t as easy as it sounds. However there are ways in which you to do this in a healthy, realistic way.
Identify food intolerances
If you find that your digestion is only disrupted after certain meals or when you eat specific food items, food intolerance may be to blame. A great way to determine whether or not you have a food intolerance is to use a food journal. This will allow you to track your signs and symptoms in accordance with your intake. Over time you’ll be able to find patterns. Once established, you can perform an elimination diet to determine the root cause of your digestion issues.
Lifestyles more susceptible to poor gut health
While anyone can be susceptible to experiencing gut issue symptoms, there are certain lifestyles that are more likely to attract it. Once you recognize that you fall within one of these lifestyles, you will be one step closer to taking control and alleviating your symptoms. However if you don’t relate with one of these lifestyles, and still find yourself struggling with gut issues, it does not mean that you still can’t take control.
Too busy for regular meals
Those who believe their daily schedule is too busy for regular meal times are more likely to suffer from gut issues. Someone who is too busy for regular meals might only be snacking throughout the day, or may not be eating at all. These lifestyles are usually controlled by work or personal reasons and instead of having regular meals. This type of lifestyle would be susceptible to gut issues because not eating enough food throughout the day can be more triggering towards your gut issues than eating 3 square meals.
WHAT CAN BE DONE
If you find that over working yourself is contributing to your gut issues, try to cut down your work hours little by little each week. You can also try doing something you consider fun, outside of working, with friends and family.
Easily stressed
Those who are easily stressed, are more likely to become susceptible to gut issues. Someone who is easily stressed may be experiencing stress on a regular basis, and the stress may be triggered by the smallest thing. They might be stressed due to outside factors out of their control, or inside factors within their control. This type of lifestyle would be susceptible to gut issues because the gut’s response to life’s stressors is often IBS and constant stress can cause constant gut issues.
WHAT CAN BE DONE
It’s important to remember that very little about our lives are totally certain, and while we have control over many things, we can’t control everything that happens to us. You can try to limit the amount of stress that is within your control by confronting it, or practicing mindfulness or meditation daily.
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Good gut health all goes back to eating lots of fruits, vegetables, nuts, seeds and whole grains, as well as managing your stress. Eating enough fiber and probiotic-rich foods are still important gut health rules to follow. But avoiding these mistakes is crucial too. And when you keep them in mind, you benefit your whole body. After all, everything comes back to gut health.
Extra tips for gut health
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Eat nuts daily, but in moderation. A small handful is enough.
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Avoid diet drinks and sugar-free, low-fat foods. Artificial sweeteners can cause bloating, and low-fat foods do not satisfy hunger and can promote overeating.
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Drink water throughout the day. Try adding a lime and a pinch of salt to your water to replenish electrolytes.
