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These everyday foods are wreaking havoc on your gut; How to repair and reset?
Poor gut health can lead to many health problems, including gastric problems like upset stomach, fatigue, and even autoimmune diseases. Experts say that your overall diet plays an important role in taking care of your gut. Some foods you eat regularly, like added sugar, fried foods and high FODMAP foods, can harm gut bacteria. Read on to learn how to improve your gut health.
The effect of different foods on gut health depends on a variety of factors – including your overall diet and food sensitivities.
Different types of foods you eat have different reactions in your body. Foods that promote gut health promote good bacteria and provide more nutrition. On the other hand, junk and processed foods lead to gastrointestinal problems such as stomach upset and harm to the gut bacteria.
According to experts, the effect of different foods on gut health depends on a variety of factors, including your overall diet and food sensitivities.
Studies over the past few decades have found links between gut health and mental disorders, autoimmune diseases, and endocrine conditions. Gastrointestinal disorders, cardiovascular problems and even cancer. The following foods may impair gut health for some people:
sugar
Excess sugar acts as poison for your body. According to doctors, a diet high in sugar reduces the number of “good” bacteria and diversity in your gut. Too much sugar also increases inflammation throughout your body. Inflammation is a precursor to many diseases, including cancer.
fried foods
Foods fried in saturated oils and trans fats are extremely difficult to digest. It can irritate your stomach leading to diarrhea, gas and stomach pain. According to experts, fried foods also promote the growth of harmful gut bacteria and can also pose a risk of fatal liver diseases.
High FODMAP Foods
Doctors say that some foods that are okay for many people to eat can cause gastrointestinal problems, some of which can lead to gut problems like irritable bowel syndrome, which can be extremely dangerous for your stomach. Can. FODMAP stands for:
- buoyant
- oligosaccharide
- disaccharide
- monosaccharide
- polyols
Fermented foods are those that contain simple sugars, and those that contain sugar alcohols can cause stomach irritation. Some high-FODMAP foods include processed foods containing high fructose corn syrup, sorbitol and other artificial sweeteners used in packaged fruit juices, honey, jams and hummus.
animal protein
Food derived from animals, including meat, dairy and eggs, has immense health benefits because it is rich in protein and other nutrients. However, if you eat these foods regularly, harmful changes can occur in your gut microbiome.
Too much protein also increases the risk of inflammatory bowel disease.
foods containing antibiotics
Farmers often treat animals with antibiotics to reduce the risk of serious infections. While the use of antibiotics remains highly controversial, many countries have strict regulations regarding the practice.
Excessive exposure to antibiotics in animals promotes antibiotic resistance, in which bacteria repeatedly exposed to antibiotics evolve to resist the drugs.
Foods You Must Eat for Your Gut Health
According to experts, there are plenty of nutritious foods that promote gut health. Some of these are:
high fiber foods
These have a positive effect on your gut health, so increase your intake of:
- Black Beans and Chickpeas
- Whole grains
- vegetables, such as broccoli and asparagus
- Nuts like almonds and pistachios
Garlic
Garlic helps enhance the gut microbiome and improves your overall health as it is rich in antioxidants.
fermented foods
These are excellent dietary sources for probiotics. You should eat a lot:
- kimchi
- curd or curd
- kefir
- sour cabbage
- tempeh
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