As science and technology advance, new information is emerging about the connection between the gut and overall bodily health. These discoveries are also leading to improvements in nutritional recommendations. Experts emphasize consuming 30 different fruits and vegetables per week, increasing fiber intake, and the impact of diet on longevity. As nutritional scientist Toral Shah notes, the gut microbiome breaks down food, absorbs nutrients, and fights harmful pathogens. Therefore, gut health is of great importance for our overall well-being, from mental health to obesity.
The editorial informs that since everyone's gut structure is different, the effect of foods is also individual. However, it is important to avoid or prioritize certain foods for good gut health.
Processed Foods: Products like sausages and ice cream, made with artificial sweeteners, flavor enhancers, emulsifiers, and other additives, can negatively affect the gut microbiome. These foods have even been linked to 32 different health problems. However, experts recommend applying the 80/20 rule: eat healthy 80% of the time, and reward yourself 20% of the time.
Fried Foods: The saturated and trans fats in these foods can cause digestive difficulties and disrupt the gut microbiome. Sautéed meals help reduce fat intake, ease digestion, and minimize negative effects on gut bacteria. If it's not possible to completely avoid fried foods, the 80/20 rule can still be applied.
High-Sugar Foods: Biscuits, cakes, and other sweets contain high amounts of refined sugar. This can cause inflammation in the gut and damage beneficial bacteria. Sugary foods are not limited to sweets; fruit juices, yogurts, sauces, and even salad dressings can contain hidden sugar. The UK's National Health Service (NHS) recommends that adults consume no more than 30 grams of sugar per day (approximately seven sugar cubes).
Alcohol: Nutrition expert Rohini Bajekal states that alcohol is one of the most harmful lifestyle choices for gut health. Alcohol can disrupt the balance of beneficial and harmful bacteria and irritate the cells in the stomach lining, leading to chronic inflammation. Consuming more than 14 units of alcohol per week can cause problems such as bloating, constipation, and discomfort. One unit is considered to be half a glass of beer, 25 ml of spirits, or a small glass of wine (125 ml).