Gut health: foods to avoid to reduce microbial killing so what are the alternatives?


Digestive health is so closely related to your general well-being that experts stress the importance of protecting your gut properly to ensure everything else is healthy.

Many people are unaware of this fact, and therefore they consume certain foods that inadvertently kill their microbes (gut bacteria), which has devastating effects not only on digestion, but also on mood and the ability to lose weight. So what foods to avoid that may damage your gut health, and what to include in your diet?

Gut microbes feed on the food we eat, so if your diet is low in some foods, the “good” gut bacteria will starve and let the “bad” bacteria multiply more and cause a wide range of problems.

Nutritionists spoke exclusively with Express, to provide their insights into the best and worst foods for your microbes and gut health.

“The gut is one of the most active parts of the body with more than 70% of the immune cells in our gut,” said nutritionist Peter O’Halloran, ambassador for ProYouth Nutrition.

He continued, “Moreover, the human colon contains about 10 microorganisms and more than 1000 types of bacteria, and is the most active site of metabolism in the human body. It has been proven that these intestinal microbes play a prominent role in maintaining intestinal health.”

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When discussing surprising foods that can positively affect the gut microbiome, Peter says:


“From our work with exercise scientists at the Department of Applied Sciences at London South Bank University, we learned that it is much better to maintain an equal response to insulin and blood sugar as well, and dates can achieve this. And in an existing research article by the National Center for Biotechnology Information (NCBI),” he said. ), It was found that consuming dates fruits may enhance colon health by increasing the beneficial bacterial growth and even preventing the proliferation of colon cancer cells.

Whey protein

Peter explained, “In the Nutritional Journal of Biochemistry that examined the functional properties of whey, the branched chain amino acid includes glutamine, which is suggested to have a positive effect on the gut. Factors such as total glycol peptides that exhibit prebiotic and / or activity have been identified. “Probiotics may stimulate the release of cholecystokinin (CCK) from the intestinal cells and inhibit the binding of toxins. In addition, whey protein is a pre-digested form of protein that the diphtheria easily uses, which contributes to improving the functioning of the digestive system.”

What to avoid

“When it comes to the health of the trillions of bacteria in your gut, it is important to maintain a healthy balanced diet and avoid overeating certain types of food,” said Roxanne Packer, registered dietitian at

“For example, eating animal food, such as meat and dairy products, can upset the balance of bacteria. However, in moderation, these foods can be a great source of protein and other nutrients like choline, which is vital to maintaining a healthy organ.” Neurotransmitter and DNA synthesis. ”

“Foods that contain simple and sugary alcohol can irritate the lining of the intestine, causing inflammation that may lead to a host of other conditions. Processed foods that are high in corn syrup and other artificial sweeteners should be avoided if you have sensitive gut,” she added. “Another thing to mention is fried foods that are difficult for the body to digest. Cooking with saturated fats can increase stomach irritation, and fried foods can promote the growth of harmful bacteria in the microbiome.”

And food isn’t the only factor to remember when it comes to better gut health.

And stress as we already know can affect the health of the body in a number of ways including gut health.

“To improve the health of your gut microbiome, make sure to lower your stress levels where possible – chronic levels of stress can affect the health of your gut. The vagus nerve is one of the largest nerves that connect your gut to the brain. It sends signals in both directions, believe it or not,” Roxanne said. So, if you find yourself tense, you may experience digestive problems such as bloating, pain and constipation, which affect the health of your gut bacteria even more.It is also important to get enough sleep, stay hydrated, and eat slowly, which gives your intestine a chance Digestion efficiently. ”

Source: Express


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