No one likes an upset stomach.

Unfortunately, so many of us deal with symptoms of bloating, constipation, IBS, SIBO, diarrhea, and more every single day to the point that they begin to feel normal. They’re not.

Your gut health is a product of what you’re putting into your digestive system, and the more you can understand what your gut does and doesn’t like, the better you’ll feel.

Through a process of advanced testing, education, and nutrition, a program like my Digestive Repair Plan can help you navigate food intolerances and gastrointestinal struggles. But small changes to your diet can make a difference too.

The Basics About Gut Health

When we think about our gut health, we tend to jump straight to our digestive system. But the truth is that our gut affects far more than that. Research continues to find that our gut health has a direct effect on our physical and mental wellbeing. And a troubled gut has been linked with conditions ranging from autoimmune diseases to mood disorders and even cancer.

Every part of our digestive system is lined with trillions of species of microorganisms. This diverse flora of microscopic residents is known as our microbiome, and it plays the all-important role of breaking down our food, spreading nutrients out through our body, and acting as the first line of defense in our immune system.

By eating the right foods, we help create a healthy mix of the “good” bacteria in our gut that protects us against all the toxins and pathogens that enter our body. Conversely, eating the wrong foods can hurt our ability to synthesize the nutrients we need in order for our systems to carry out their jobs at a cellular level.

Earlier this year, I looked at five foods that can do the most to improve your gut health. Today, let’s discuss five foods to avoid.

Refined Sugar

Refined sugars are made by cooking down sugar cane, sugar beets, or corn until the sugar within them can be extracted and more easily added to processed foods and drinks.

Unlike natural sweeteners like honey, agave, or maple syrup, refined sugars have almost no nutritional value and can even lead to an overgrowth of harmful bacteria in the stomach, a condition known as dysbiosis.

This imbalance can cause inflammation in the gut lining and damage our microbiomes, the important ecosystem of microorganisms that play a critical role in our digestion, nutrient absorption, and immune system.

Processed Meats 

Avoiding processed foods is foundational advice for any nutritional diet, but if there’s one place you should double and triple check your food’s source, it’s the deli counter.

Because processed meats so often come from animals who have been treated with antibiotics to promote growth and prevent disease in crowded factory farming environments, they can contain drug-resistant bacteria that can cause inflammation which alters the composition of our microbiomes.

If you’re going to include meat in your diet, always shop for the best. You want to look for organic, lean, and grass-fed options, to avoid any potential added antibiotics or hormones. And read the labels carefully, as some manufacturers will make misleading claims on their packaging.

Fried Foods

Most of our favorite cooking oils, such as olive and vegetable oil, are composed of unsaturated fats that allow them to be liquid at room temperature. These unsaturated fats also mean that the oils are less molecularly stable than their saturated counterparts (butter, ghee, etc.).

When the molecular structure of these oils breaks down, whether through oxidization or the heat of the frying process, the oil goes rancid, causing the release of free radicals and the irritation to the gastrointestinal tract. Consuming rancid oil can lead to inflammation and potential damage to the gut lining.

If you are considering frying your food, make sure you know what oils are up for the task.

Alcohol

Studies have found that excess drinking can lead to dysbiosis, the negative imbalance between the “good” and “bad” bacteria in your gut’s microbiome. This can cause inflammation in the gut lining and, in worse case scenarios, “leaky gut syndrome,” a condition where a weakened gut lining allows the passage of harmful substances into the bloodstream.

It’s no secret that heavy alcohol usage isn’t healthy for you, but even moderate drinking can lead to gut troubles.  

Dairy

Dairy products and the digestive system have never been the best of friends. Even for those of you who may not struggle with an intolerance, the consumption of non-fermented products such as milk or cheese can alter your gut flora, leading to more “bad” bacteria in your gut.

But for those who do have an intolerance, the inability to digest lactose can cause severe stomach pain, bloating, and gas.

That said, including fermented dairy products like yogurt and kefir into your diet can be a great source of good bacteria to improve your microbiome diversity.

Learn More with My Digestive Repair Plan

If you’re looking to heal your gut and would like some one-on-one guidance, consider my Digestive Repair Plan. We’ll start with two one-hour consultations to discuss your current diet, the results of a food intolerance test, and potential diet and lifestyle changes. After that, I’ll craft a six-week nutrition program that’ll walk you through every step of the process, including daily meal plans, nutritional recommendations, and recipes!

Reach out today for a free 20-minute consultation to get you on the path towards feeling great!