What do sauerkraut, kimchi and yogurt have in common? They're some of the best foods you can eat for a healthy gut. That's because they're all sources of probiotics, the good kind of bacteria your digestive system needs. These good bugs do all sorts of important things-like helping you absorb nutrients, fighting inflammation, protecting your intestines from infection and even turning on pathways to your brain.
In fact, growing research shows that the right balance within your body's microbiome-your gut's living, breathing ecosystem, made up of trillions of busy microorganisms-plays a big role in keeping you healthy and happy. Studies suggest it can help protect against stomach problems like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), not to mention obesity, colon cancer and other serious conditions. It may even help reduce the risk of depression and anxiety.
Read More: 7 Must-Eat Fermented Foods for a Healthy Gut
But there's a flip side. Just as eating certain foods can help, others can hurt, by feeding the bad bacteria and helping them grow. Here are three not-so-gut-friendly foods to watch out for that may raise your risk for diabetes and heart disease.
1. Diet Soda
Artificial sweeteners in zero-calorie drinks may mess with your microbes, some researchers say. One small study in Israel suggests that sweeteners like saccharine, sucralose and aspartame may alter gut bacteria in a way that increases glucose intolerance, raising the risk of type 2 diabetes. Critics stress that more research is needed-but in the meantime, kicking the diet soda habit can't hurt.
Try This Recipe: Berry-Kefir Smoothie
2. Red Meat
What's bad for your gut can be bad for your heart. Researchers at the Cleveland Clinic recently discovered a surprising link between meat-based diets, gut bacteria and the risk of heart disease. They found that choline-a nutrient naturally found in red meat and eggs (but taken as a supplement in the study)-produced gut bacteria that in turn created a substance known as TMAO, which can lead to hardening of the arteries.
Such bacterial changes can happen fast. In 2013, a Harvard study found that a meat-heavy diet can lead to negative shifts in gut bacteria in as little as two days.
There's more reason to cut back on red meat (and poultry, too): You could be getting antibiotics without knowing it. Meats from conventionally raised animals often contain them. And while you may need antibiotics when you're sick, you don't need them in your dinner. The secondhand drugs can kill off good gut bacteria, allowing the bad kind to thrive, a problem that could potentially lead to antibiotic-resistant superbugs.
If you're a meat lover, consider buying organic. Some "natural" meats are also antibiotic free-but check the label to be sure. It should say "no hormones" and "no antibiotics."
Read More: How Good Gut Bacteria Could Transform Your Health
3. Processed and Refined Foods
Chips, crackers, pretzels and other packaged foods are typically loaded with additives and preservatives-the kind of stuff that throws gut bacteria out of whack. What they generally don't have: gut-friendly fiber, especially the kinds known to feed healthy gut flora. Our advice? Skip the snack aisle and head to the produce section instead.
One last tip: Try to eat different foods every day. More variety on your plate means a more diverse mix of microbes-and that's what your body needs. Trust your gut.
FAQs
Foods to Avoid
Refined carbohydrates, like white bread and pasta. Glutinous grains, like barley, rye, and oats. White sugar found in candy, baked goods, or cereal. Dairy products, including milk, ice cream, and some cheeses.
What three foods does a gut doctor say to avoid? ›
Foods to Avoid
Refined carbohydrates, like white bread and pasta. Glutinous grains, like barley, rye, and oats. White sugar found in candy, baked goods, or cereal. Dairy products, including milk, ice cream, and some cheeses.
What are the three gut destroying foods? ›
As part of healthy eating, it's a good idea to avoid or limit foods packed with added sugar, which feeds bad bacteria, Blatner says, as well as highly processed foods, artificial sweeteners, red meat, and alcohol, which can have a negative effect on gut bacteria, and lead to inflammation.
What drink is best for gut health? ›
The bottom line
Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.
What foods help repair gut? ›
Eating more fiber can improve the health and variety of different types of good bacteria in our gut. Higher-fiber foods like fruits, vegetables, legumes and whole grains also contain prebiotics, which are a type of fiber which helps nourish gut bacteria.
What foods are hardest on the gut? ›
11 Foods to Avoid When You're Having Digestive Problems
- Some people treat their bodies like a Ferrari; others, like a clunker. ...
- Dairy Products. ...
- Acidic Foods. ...
- Fatty Foods. ...
- Fried Foods. ...
- Processed Foods. ...
- Artificial Sweetener. ...
- Alcohol.
The leaky gut diet centers around whole, unprocessed foods with a focus on foods with nutrients that promote gut health. These include: Fruits and veggies. Eggs.
What is the one food we should all stop eating? ›
1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.
What foods poison your gut? ›
In The Article
- Refined Sugar.
- Factory-Farmed Meat.
- Refined Grains.
- Artificial Sweeteners.
- Too Much Saturated Fat.
- Fried Foods.
Eggs are excellent sources of protein (the white), fat and many vitamins and minerals (the yolk). They are one of the few food sources that provide gut-healing vitamin D, albeit in much lower quantity than sun exposure, but still significant. Try to buy organic eggs to get healthier omega 3 content.
The Top 10 Worst Foods to Eat
- Processed meats like bacon, hot dogs, and cold cuts.
- Sodas.
- White bread.
- French fries.
- Fast food burgers.
- Donuts.
- Processed cheese.
- Potato chips.
Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.
What are three foods cardiologists say not to eat? ›
That's not to say you can't enjoy these items occasionally as a treat, but they should not be a part of your regular diet.
- Red meat (including “the other white meat”) ...
- Bacon, hot dogs, and other processed meats. ...
- French fries and other fried foods. ...
- Sugary drinks and cereals. ...
- Potato chips and snack foods.
High-fiber foods: Fiber helps promote healthy bowel movements and supports the growth of beneficial gut bacteria. Some high-fiber foods to consider during a gut cleanse include chia seeds, flaxseeds, psyllium husk, and fruits and vegetables like berries, broccoli, and sweet potatoes.
How can I improve my gut in 3 days? ›
What is a 3-day gut reset?
- removing foods that feed harmful bacteria and cause inflammation.
- introducing plenty of prebiotic foods, which feed beneficial bacteria.
- encouraging healthful practices, such as getting enough sleep and exercise and staying hydrated.
Gut health and diet
- Eat a high fibre diet. Fibre is important for our gut health for many reasons. ...
- Eat a diverse range of food. ...
- Limit ultra-processed foods. ...
- Drink water. ...
- Eat foods rich in polyphenols. ...
- Eat slowly. ...
- Eat fermented foods.
Eggs are excellent sources of protein (the white), fat and many vitamins and minerals (the yolk). They are one of the few food sources that provide gut-healing vitamin D, albeit in much lower quantity than sun exposure, but still significant. Try to buy organic eggs to get healthier omega 3 content.
