This article has been updated from its original publication date to include more information from experts.
Often we don’t talk about a correlation with weight loss, taking care of your gut health is actually key to improving your overall well-being, eliminating bloating and even speeding up your metabolism. Just as some foods, like fiber, can help improve digestion and support a balanced gut, other foods can have the opposite effect and cause discomfort, weight gain, and a reduced ability to burn fat. food as fuel.
In order to improve your overall health and reduce the digestive issues that plague the American diet, we spoke with Registered Dietitian Trista Best, MPH, LR, RD of Balance One Supplements to determine the four foods you should keep to a minimum. your eating habits to feel good about your body and prioritize a healthy and functional gut.
1. Breakfast pastries
While an undeniably delicious breakfast option that can be eaten in moderation, breakfast pastries are often heavily processed and therefore not an ideal choice to include in your diet if you are working. to improve your gut health. Not to mention, they’re loaded with empty calories that won’t keep you full and leave you more prone to mindless snacking throughout the day.
“This food is tough on the gut primarily because of the added and refined sugars used to create them. A diet high in this type of sugar promotes gut dysbiosis and imbalance of gut bacteria,” says Best. refers only to sugars that have been added to the product during the manufacturing process, while total sugars refers to added and naturally occurring sugars.They are a food source for bad gut bacteria, which causes imbalance and overgrowth of these bacteria and potentially of Candida.
If you’re craving something sweet in the morning but don’t want to wreck your gut, consider replacing pastries with steel cut oats that you can sweeten with natural ingredients like honey, lemon syrup, maple or peanut butter and which are also a great way to include an extra serving of fruit in your diet, which can naturally improve your digestion thanks to the fiber content.
2. Fried foods
Oil can be healthy when used in moderation, but fried foods are one example that is not good for your gut health. “This category of foods wreaks havoc on the entire gastrointestinal system. From reflux to unwanted changes in stool, the fats and refined flour carbohydrates used to create these foods are harmful to gut health,” says Best. Eating fried foods creates an environment for negative gut bacteria to grow, so try replacing these dishes with meals prepared on the grill or in the air fryer for a similar texture without the same negative impact on your stomach. Fried foods are also high in refined flour which is low in nutrients and can lead to unwanted weight gain when eaten regularly.
3. Some “diet” foods
It’s a common misconception that foods with the word “diet” in the description are better for you than most, and in fact, these particular foods can wreak havoc on your gut health. “This category of foods is typically made with artificial sweeteners in an attempt to reduce the amount of calories and added sugar they contain. Unfortunately, while they may reduce the calories of a food, it increases the risk of gut dysbiosis,” notes Best. Lacking nutritional benefits and potentially slowing digestion, “diet” foods are best replaced with whole ingredients and grains that can actually get fiber into your gut without overloading your body with sugar. artificial.
4. Processed foods
Unsurprisingly, processed foods such as crisps, white pasta, and desserts can not only lead to weight gain due to their calorie content, but they can also have a big impact on your gut health. “These foods are harmful to your gut health because they lack the type of fiber that will improve gut health by feeding the good gut bacteria,” says Best. “These foods often replace fiber-rich foods like fruits and vegetables and even whole meals that would otherwise benefit gut health.” Replacing processed foods with their more natural counterparts is the best option for boosting your well-being, and piling your plate with fruits, vegetables, lean proteins, and whole-grain carbs will serve your body much better in the long run.
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