Lifestyle

6 ingredients to avoid for gut health, according to a nutritionist


Let’s get straight to the point: most of the “healthy” processed foods we consume are not feed, take care as they are touted. We market labels such as healthy heart and Organic (organic sugar is still sugar)—claims that, quite frankly, are misleading. These foods are known to cause a variety of digestive problems, inflammationand blood sugar imbalance. Do not be afraid! Once you learn to read a list of ingredients, you will see immediately before these deceptive claims. I don’t want to spoil your oat milk obsession, but today we’re going to explore ingredients to avoid for gut health. Yes, that includes sneaky additives and “natural” flavors found in everything from popular non-dairy milkshakes to carbonated water.

Featured image of Hannah Haston.

Photo of Michelle Nash

What is digestive health?

When we think of our gut, we often think of our belly. But the gut – or the digestive system – is just that: a system. It’s a group of agencies. The intestines include the mouth, stomach, small intestine, large intestine, pancreas, gallbladder, colon, and rectum. Like ours endocrine system, the gut is strong but delicate. It can easily be thrown out of balance. That’s why it’s important to be mindful of ingredients to avoid for gut health!

Although we think that the sole role of the intestine is to help us digest and absorb food, it does much more than that. Our gut microbiome — and the community of bacteria — extends its influence beyond the intestinal wall. It affects our overall health and wellbeing in a myriad of ways (stress, moodet cetera).

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Signs of an unbalanced digestive system

Of course, this will vary from person to person. But in general, here are the physical indicators of an underlying gut problem.

1. Digestive problems

No surprises here. Think: constipation, gas, bloating, stomach cramps, acid reflux or heartburn. A healthy digestive system should be able to process food and remove waste easily.

2. Unexpected Weight Loss or Gain

Losing or gaining weight – without changing your diet, stress or exercise routine – can lead to an unhealthy gut. An unbalanced gut can have trouble absorbing nutrients, regulating blood sugar, signaling that you’re full, and storing fat. In fact, one lack of variety in the gut microbiota may be a precursor to obesity.

3. Constant fatigue

Are you often tired? Of course, things may cause this, but a lack of diversity in gut bacteria is directly linked to a lack of energy, chronic fatigue, and sleep disturbances. Serotonin, a hormone that affects sleep and mood, is produced in the gut. A gut that isn’t working properly can have trouble producing or regulating serotonin — which can affect your ability to good night sleep.

4. Skin Condition

Gut health affects everything, including your skin. Conditions such as eczema and acne are associated with inflammation in the gut, due to food allergies, a poor diet, and a lack of beneficial bacteria in the gut.

5. No Tolerance Food

If a certain food (such as milk or wheat) upsets your stomach, it may not necessarily mean you have a food allergy. Instead, it’s possible that your microbiome is out of balance. It lacks enough good bacteria needed to effectively break down certain foods.

6. Mood swings

The intestines are often called “Second brain”—And for good reason. Research confirms that things like anxiety, depression, mood swings, and emotional health are linked to the state of your gut. We need good gut bacteria to support important mood-enhancing chemicals, like dopamine and serotonin.

Discuss any of these symptoms with your healthcare provider. A basic understanding of your bowel condition may require a comprehensive stool test, SIBO breath test, or food allergy/sensitivity testing.

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Ingredients to avoid for gut health

Because we are all biological individuals, what causes your digestive problems will not be the same as mine. So fill this list with a grain of salt. Finding pathogens can be a combination of home testing and checking with your doctor. At any rate, they’re known as ingredients to avoid for gut health: artificial sugars, glyphosate, guar gum, inflammatory oils, and natural flavors.

Artificial sugar

Artificial sugar at the top of the list of ingredients to avoid for gut health. First and foremost, they are made of chemicals. Second, they have been linked to weight gain, brain tumors, bladder cancer, and many other health problems.

A few examples are aspartame, sucralose, maltitol, maltodextrin, and saccharin. All of these can raise blood sugar, cause indigestion and weight gain, worsen allergies, reduce beneficial bacteria in the gut, etc. They are found in diet drinks, salad dressings, processed foods, etc. Ultimately, they provide no nutritional value. My favorite swap foods are honey, stevia, monk fruit, and xylitol.

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Glyphosate

Glypho—what? Glyphosate is a weed killer. It is used in herbicides and insecticides that are sprayed on crops, i.e. wheat. However, glyphosate leach into the food you eat and cannot be washed off. Unfortunately, it is bound for a variety of bowel problems. See here for a list of the top glyphosate offenders ( Dirty Dozen is also a useful list).

When possible, buy organic, sprouted wheat. Although you won’t see glyphosate on the ingredients list, look out for the words “glyphosate-free” on food packaging. Love and cherish Overnight Oats? If you are looking for clean oats, Organize a degree No seed source with glyphosate!

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Guar Gum

Have you heard of guar gum? Guar gum is derived from guar beans, which grow mainly in India and Pakistan. They look similar to green beans. Unfortunately, even small amounts of guar gum can cause unpleasant symptoms in people with sensitive digestive systems. Some people see improved gut problems after eliminating guar gum from their diet. If you have bowel problems, like SIBO or IBS, consider eliminating guar from your diet. Guar gum is used as a thickener, emulsifier, stabilizer and blending agent. You’ll find it in a variety of packaged and processed foods — oat milk, coconut yogurt, breakfast cereals, ice cream, etc.

Photo of Michelle Nash

Inflammatory oil

Rich food industrialized omega-6 promote inflammation. Your Ordinary cooking oilsuch as vegetable and canola oils, very high in omega-6 fatty acids and Short in omega-3 fats. We need both types of omega fatty acids, but the standard American diet feeds off an unbalanced ratio of omegas, thanks to its abundance of industrial seed oil. Continuous use of vegetable oils can promote chronic inflammation (all over the body), leading to intestinal problems, inflammatory diseases, etc. Try to limit your consumption of canola oil, safflower oil, cottonseed oil, sunflower oil and grapeseed oil. They are found in chips and fried foods, along with oat milk.

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Natural flavor

It’s nearly impossible to find sparking drinks, canned cocktails, protein bars, crackers, or snacks that don’t have “natural flavors.” Contrary to their name, the natural flavor is incorrect Nature. Essentially, they are flavoring agents. Food manufacturers can add natural flavors to their products to enhance flavor. Not surprisingly, from research that when “natural” appears on food packaging, people tend to assume that the item is healthy. Not always so.

Because the FDA hasn’t officially defined “natural flavor,” it can be used to describe almost any food. Although natural flavorings must meet safety requirements, individual reactions may occur. People with allergies or following a special diet should Pay attention to the natural tasteas they are linked to physical reactions, including intestinal problems.





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