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Everyone seems to be trying to improve their gut health and nourish their gut microbiota, and with good reason. The gut microbiota, a community of bacteria and other microbes in the digestive system, influences everything from digestion to immune function and even brain health. A happy gut is characterized by a diverse microbiota, regular digestion, minimal bloating, and steady energy levels.
Instead of flavored yogurt, choose plain Greek yogurt and add fresh fruit for natural sweetness. If that's not an option, consider mixing 50% flavored yogurt with 50% plain yogurt. That way, you'll still get the benefits of yogurt but without as much sugar.Diet sodas and other sugar-free drinks often contain artificial sweeteners like aspartame and sucralose.
Look for raw, unpasteurized versions of your favorite fermented foods in the refrigerated section of the grocery store. Bubbie's Fine Foods and Flanagan Farm are two brands whose naturally-fermented pickles and sauerkraut are a delicious and tangy addition to any meal. Protein bars are often packed with artificial flavors and sweeteners, sugar alcohols, and gums that can upset digestion. Sugar alcohols like sorbitol can cause bloating, gas, and diarrhea for some people. Plus, non-nutritive sweeteners like sucralose can change the composition of the human gut microbiota.
Vegan meats might sound healthy, but many are highly processed and contain preservatives, fillers, and sodium that can harm your gut bacteria. Ultra-processed foods are ready-made for consumption from refined ingredients like high-fructose corn syrup, hydrogenated oils, and broken down proteins. They often contain additives used to make the final food product taste better, such as flavors, flavor enhancers, colors, emulsifiers, and thickeners.
Instant oatmeal packets may seem like a healthy breakfast, but many are loaded with added sugars and artificial ingredients that can disrupt gut health. Instant oatmeal also contains more heavily refined oats than regular oatmeal, which can lead to blood sugar spikes.
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