3 Common Foods Give You a Bad Gut Microbiome

The gut microbiome is a complex ecosystem of microorganisms, including bacteria, viruses, and fungi, these microbiome are of vital importance to your health. What foods can hurt—or help your microbiome?

Health Effects of a Bad Gut Microbiome

Dr. Colby Kash, COO and Cofounder of Camelot Biocapital, and author of The Autoimmune Plague: How to Regain Sovereignty Over Your Body and Life, told The Epoch Times that an unhealthy gut microbiome can have detrimental effects on an individual’s health, including leaky gut, autoimmune diseases, digestive problems, and mental health issues.

He explained that when there people develop a negative gut microbiome profile, it can lead to an increase in inflammatory signaling, which damages the gut lining.

“This is often experienced as bloating, constipation, diarrhea, or heart burn,” said Kash. “Chronically, this can result in leaky gut syndrome, when the selective channels in the gut lining become too big and allow larger particles to sneak into the blood stream, initiating a heightened immune responses.”

He noted that this process is linked to triggering autoimmune diseases such as rheumatoid arthritis, lupus, or Crohn’s disease. Studies have also shown that the gut-brain axis plays a critical role in mental health, and an unhealthy gut microbiome can contribute to mental health issues such as depression and anxiety.

3 Common Foods that Negatively Affect Our Microbiome

Certain foods and beverages can negatively affect the gut microbiome, leading to an imbalance of microorganisms, inflammation, and even disease.

Processed Foods

Western dietary patterns, which contain large amounts of processed food, might create imbalances in the digestive system by affecting gut bacteria.

Consuming a diet high in processed foods can lead to a decrease in beneficial bacteria while increasing harmful bacteria in our gut. These foods are typically high in sugar, salt, and unhealthy fats, which can disrupt the balance of the gut microbiome.

A study published in Nature found a diet high in processed foods can lead to an increase in the abundance of certain bacteria, such as Bacteroides fragilis, which is associated with inflammation and inflammatory bowel disease.

Sugar

Excessive sugar consumption can also disrupt the gut microbiome by affecting the balance between pro and anti-inflammatory gut bacteria.

Research also finds a high-sugar diet unbalances the microbiome, so the body makes fewer of the gut immune cells that help to prevent pre-diabetes and weight gain.

A study published in the journal Cell Host & Microbe found that mice fed a high-sugar diet had a less diverse gut microbiome and a higher abundance of harmful bacteria compared to mice fed a low-sugar diet.

Artificial sweeteners, such as saccharin and aspartame, have been shown to negatively impact the gut microbiome.

A study found that mice fed saccharin had a less diverse gut microbiome and an increased risk of glucose intolerance, a condition that can lead to Type 2 diabetes.

Alcohol

Excessive alcohol consumption can disrupt the gut microbiome by altering the balance of bacteria and promoting the growth of harmful bacteria.

A study published in Gut Microbes found that chronic alcohol consumption may lead to an increase in the abundance of harmful bacteria, such as Enterobacteriaceae, and a decrease in beneficial bacteria, like Lactobacillus and Bifidobacterium.

While not a dietary factor, it’s important to mention the effect that antibiotics can have on our microbiome.

Although antibiotics can be lifesaving medications, they also disrupt the gut microbiome by killing beneficial bacteria.

Research has shown that a course of antibiotics can significantly decrease the diversity of the gut microbiome.

A recent study found that antibiotics can lead to a decrease in the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, and an increase in harmful bacteria, such as antibiotic resistant Clostridium difficile.

Research also finds exposure to antibiotics is a risk factor for developing inflammatory bowel disease (IBS).

“Restoring the gut microbiome after completing a course of antibiotics is essential to preventing problems down the road,” said Kash. “In general, it can take several weeks to several months for the gut microbiome to fully recover after a course of antibiotics.”

Maintaining a Healthy Gut Microbiome

One of the best ways to keep the gut microbiome healthy is by incorporating plant-based foods into your diet. These are some of the best ways to do so.

Eat a variety of grains, legumes, fruits, and vegetables: Fruits and vegetables are rich in fiber, which is essential for maintaining a healthy gut microbiome. Fiber helps feed the beneficial bacteria in the gut, promoting their growth and diversity. Aim to eat a variety of fruits and vegetables every day to ensure that you are getting a range of nutrients and fiber.

Whole grains, like brown rice, quinoa, and whole wheat, are also rich in fiber and help promote the growth of beneficial gut bacteria. Whole grains also contain prebiotics, indigestible fibers that help feed probiotic bacteria in our gut.

Legumes, including beans, lentils, and chickpeas, are excellent sources of fiber, protein, other essential nutrients, and are rich in prebiotics.

Incorporate fermented foods: Fermented foods, like sauerkraut, kimchi, kefir, and tempeh, contain live bacteria that help replenish and diversify the gut microbiome. Fermented foods can also boost the immune system.

Besides diet, it’s important to follow an all around healthy lifestyle.

“Taking care of the gut microbiome through healthy lifestyle choices such as a balanced diet, regular exercise, and stress management can have significant positive effects on an individual’s overall health and well-being,” said Kash.