Avoid Sugary and processed foods for better gut health

Posted by Dr. Anshul Gupta on June 27th, 2021

If you want to have a healthy gut, it is important that these foods are not regular in the diet. Sugary processed food has no nutritional value and only provides quick bursts of energy while negatively impacting your mood as well.

The artificial sweeteners in foods can also disrupt the natural balance of your gut bacteria. This leads to chronic inflammation and the production of toxic substances that can damage your GI tract.

These foods are also high in sugar, which will spike insulin levels and lead to increased weight gain and also increase inflammation in your body. - gut health doctor

So, it is better that you avoid these foods as much as possible.

Take more Probiotics & Prebiotic

Probiotics-

 Probiotics are live bacteria that are good for your gut. These foods have been consumed by humans for thousands of years, and they're not new.

The human digestive tract contains lots of beneficial microbes naturally, with the largest concentration being in our intestines

Probiotics help maintain this bacterial balance when taken as a supplement or eaten through food products such as sauerkraut, kimchi, kombucha (fermented tea drink), and yogurt.

This is important because certain strains can prevent bad bacteria from forming colonies which would lead to infections like Candida yeast overgrowth (also known as "yeast infection")

Prebiotics

Prebiotics are non-digestible food ingredients that promote the growth of "good" bacteria.

This helps in maintaining a good gut microbiome.

Prebiotics are found in foods like bananas, chicory root, garlic, onion, and cucumbers

Prebiotics can also be taken in supplement form or you can purchase prebiotic supplements to take alone or with probiotics on a daily basis.

Increase intake of vegetables & fruits to improve your gut health

Fruits & vegetables are a great source of vitamins, minerals, and fiber.

They are also a good source of prebiotics.

The best way to increase your intake is by adding them into your diet every day in any form possible whether raw like salads, or slightly sauteed.

You might have heard the phrase from your grandma who always said “eat your veggies “ And she was absolutely right, we don't eat enough veggies. Its important to have vegetables in each and every meal of your day.

Try eliminating Gluten from your diet for better gut health

For some people, gluten-containing foods & grains can cause a variety of digestive disorders and chronic health issues.

Some symptoms people may experience are bloating, constipation, diarrhea, pain in the abdomen area (upper or lower), irritable bowel syndrome (IBS).

There has been some evidence that suggests gluten-containing foods can alter the human gut microbiota.

If you suspect your diet is causing these problems for you then it's best to eliminate them from your diet completely for at least one month & see what happens before adding any back into your daily meal plan.

After this time frame, try reintroducing certain grains one at a time every few weeks until they do not trigger any negative reactions again. If there was still no reaction then continue eating them on occasion.

 Summary -

Taking a proper balanced diet is the key to maintaining good gut health.

Being a proactive and holistic medical approach, Functional Medicine, primarily focuses on diet changes to heal your gut.

Hope these 7 primary diet tips for gut health by Functional Medicine doctor Dr.Anshul Gupta MD is of help to you.