‘This doesn’t mean you can never have these things, the key is to…’: Know about the 7 destroyers of gut health – The Indian Express

In an Instagram post, Kylie Ivanir, a gut health dietitian, highlighted the importance of gut health and wrote, “Every choice you make for better gut health will also lead to better health for your entire body and mind,” adding that there are specific things that destroy gut health. Here is a complete list:

NSAIDs

Painkillers like Advil and Midol can damage the gut lining, leading to a leaky gut and ulcers. Sometimes these are necessary, so no judgement here, but there are alternatives before reaching for the pill bottle. Natural ingredients like turmeric, omega fatty acids, and valerian root can replace artificial substances.

Adding to this, Dr Rajni Sharma, dietitian and registered diabetes educator told indianexpress.com, “In most cases, painkillers are safe. However, if one is taking them when they are not prescribed for minor headaches and pain, then it can lead to problems in the gut.”

Stress

Stress can come in many forms — mental, physical, and emotional. This includes toxic relationships, work drama, over exercising, undereating, lack of sleep. Chronic levels of stress destroy our gut micriobiome and create gaps in the gut lining. One can practice meditation, deep breathing techniques, take therapy and rest to reduce stress. Even three minutes a day makes a huge difference. Similarly, Dr Sharma advised people to practice exercises like yoga, swimming and walking to relieve stress and improve gut health.

Antibiotics

Although sometimes necessary, antibiotics kill all bacteria in the gut– even the good ones. This can lead to an overgrowth of harmful bacteria. However, natural alternatives like garlic, oregano oil and herbs can prove to be equally beneficial. Sometimes antibiotics are necessary and lifesaving but speak to your doctor about trying other options first.

Refined sugar

Consuming refined sugar feeds the inflammatory bacteria in your gut leading to an imbalanced microbiome. Instead, opt for fresh fruits or small quantities of monk fruit, stevia, raw honey or maple syrup. Highlighting the same, the dietitian added that refined sugar is bad for overall health and can be substituted with natural substances like fruits, jaggery and dates.

Refined grains

If you love bread, then go for whole sourdough options. (Source: Freepik)

Such grains are processed and stripped of most of their nutritional value, including fibre and pretty much turned into sugar. Examples include white bread, baked goods and cereal. However, there are better options such grains in their whole, non-ground form (i.e. quinoa, rice, oats). If you love bread, then go for whole sourdough options.

Alcohol

Especially if consumed in excess, alcohol can damage the gut lining and increase endotoxin production. Some research suggests that small amounts of red wine can improve your gut health, but jury is still out.

There are other drinks like sparkling water with lemon, kombucha or tea, which are good for health. But, if you still want to drink alcohol, opt for a glass of red wine or cocktail without added sugar. “However, it is advised to not drink on a regular basis. It is fine if you are a social drinker, but otherwise alcohol can also harm your kidney and liver,” said Dr Sharma.

Artificial sweeteners

Artificial sweeteners such as Splenda are mostly found in diet soda and other “diet products”. These sweeteners negatively alter the gut microbiome and can increase the risk of digestive issues. Natural sweeteners like monk fruit, stevia and erythritol in small amounts are way better.

Concluding, Dr Sharma said, “The only way to maintain gut health is by having a healthy diet, sound sleep, and exercise. These lifestyle changes will also help with overall wellbeing and health.”

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