Skip to main content

Gut Health Foods to Avoid


Gut Health

The gut is the gastrointestinal tract or GI tract which is a long and twisting hollow tube that transfers food to the organs of digestion. Our gastrointestinal tract is composed of mouth, esophagus, stomach, small intestine, large intestine, and anus. The other organs that are involve in the digestive system are liver, pancreas, and gallbladder.

The gut is home to trillions of microbes, with a thousand of different strains of bacteria having a wide range of roles in keeping our body's immune system and metabolism healthy.

According to BMC Immunology, impaired gut microbes which not only can cause gut diseases but also linked to metabolic disorders like diabetes and even brain dysfunction.

What are the Foods to Avoid for a Healthy Gut?


1. Sugar - According to this study high sugar diet can lead to constipation and negatively affect  the overall gut function.

2. Processed Foods - with our busy lifestlyle today it's very hard to avoid processed foods because they are convenient and cheap. Unfortunately processed foods can be bad for our gut health since according to a study published by Critical Reviews in Food Science and Nutrition  "large amounts of processed foods might create an imbalance in the gut system by affecting gut bacteria and their metabolism." Another study shows that dietary emulsifiers has a negative impact on the gut microbiota of mouse that can lead to colitis and metabolic syndrome.
 
3. Artificial Sweeteners - these are commonly use in sodas, pastry and food and popular among or dieters and diabetics, since it has low caloric content. Unfortunately based on this study artificial sweeteners can be the cause of glucose intolerance and metabolic disease by bringing changes in the gut microbiota.

4. Red Meat - too bad for the Keto diet fanatics red meat rich diet is bad for the health and is  linked to obesity, diabetes, and cancer. In an article on the National Institutes of Health website, a study has found an enzyme present in gut bacteria that releases an inflammation-causing carbohydrate from meat called N-glycolylneuraminic acid (Neu5Gc).   

Another study from the Circulation Research shows a diet rich in red meat may increase the risk of heart disease by causing the production of certain metabolites in the gut.

5. Genetically modified foods - these are foods produced from genetically engineered living organism meaning they have undergone some changes in their DNA through genetic engineering. Most common genetically modified foods are Canola, Corn, Soy, Alfalfa, Sugar Beet, and Potato. In the United States, genetically modified crops are very common about 93% of the corn and soy planted in the United States is genetically modified in some way according to this article. This journal from Current Microbiology said that eating too much GMO foods can bring down the population of the beneficial bacteria living in the gut.

6. Antibiotics - it is well-known that taking antibiotics can mess up your gut bacteria that can lead to adverse health effects like diarrhea, leaky gut, Candida, and dysbiosis. 
   

How do you get a healthy gut?


1. Eat Food that are high in Fiber - food rich in fiber like fruits, vegetables and whole grains help the gastrointestinal tract move the food and avoid constipation.

2. Avoid eating Fatty Foods - it can slow down the digestive process and can give you constipation.

3. Drink plenty of water - it is good for your gut since it makes your feces softer and bulkier making it easier to expel.

4. Getting enough sleep - poor sleep quality can negatively affect your gut health.

5. Manage stress - if you're getting stress a lot can also affect your gut. Relaxing, exercise regularly, meditation and having fun with family and friends can lessen stress level.

Prebiotics Probiotics

6. Take a prebiotic or probiotic supplement - boosting your gut health by taking prebiotic or probiotic supplement is a good way to promote healthy microbiome in your gut than can also improve you overall health. Taking prebiotic or probiotic supplement can repopulate your healthy gut bacteria. Prebiotics gives food to your good bacteria living in your gut, while probiotics are live good bacteria.



Prebiotic


Probiotic


Comments

Popular posts from this blog

Fat Burners

These are dietary supplements that promise weight-loss by melting fats away from your body by increasing metabolism. However, we need to set some expectations here, there are no magic pills to turn your flab to lean muscles by simply ingesting pills. These supplements are designed to help in burning fat more quickly in conjunction with diet and exercise.

According to a study published by the journal Obesity Reviews, fat burner is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism."





Manufacturers often makes overstated remarks to market their products and like other supplements they are not approved by the Food and Drug Administration (FDA), which means you need to do your research and check out the ingredients, formula, clinical evidence and safety issues. You a…

Best Brain Supplements 2019, Nootropic Supplements or Brain Boosters

Nootropics which are also called smart drugs and cognitive enhancers are drugs, natural supplements, and other substances that can enhance the    brain function in healthy people. It may improve cognitive function, particularly executive functions, concentration, memory, creativity, or motivation. It can also slow down the age-related declines in brain function.

The word nootropic was derived from the Greek “to bend or shape the mind.” Here are some of the best brain supplements that may improve your brain function for better performance at work, school, or play:

1. Caffeine - it has a bitter taste and is found in the seeds, nuts, or leaves of a number of plants native to Africa, East Asia and South America which includes Coffee beans, Tea leaves, Kola nuts, and Cacao pods. It is a natural stimulant and it is the world's most widely consumed psychoactive substance. It stimulates the brain and central nervous system which reduce the feeling of tiredness and make you feel more awak…

Health Foods

These are usually found in supermarkets categorize as organic foods, natural foods, whole foods, or vegetarian foods. Health foods offer much more nutritional value compared to processed or prepackaged foods.

If you’re looking to change to a healthier lifestyle and change your diet, you can opt for vegetables, fruits, whole grains, and quality protein. 






1. Vegetables - Vegetables contains a lot of vitamins, minerals, antioxidants, and fiber. It can also help you to lose weight since even if you eat large portion of vegetables it won't contain a lot of calories. Some vegetables may contain a mix of carbohydrates along with smaller amounts of healthy fats and protein. Broccoli contains twice as much vitamin C as is recommended for daily intake. Sweet potato has a lot of vitamin A. Asparagus is loaded with vitamin K. Bell peppers is a good source of antioxidants and vitamin C. Carrots contains fiber and vitamin K.

A study published by the Journal of Diabetes Investigation shows that h…

Diet Supplements

The diet supplements market is a billion dollar industry and is expected to reach $350 billion by 2026 according to to a new research produced by Market Study Report, LLC. The obesity problem is significantly growing across the world and in 2015 2.2 billion people are considered to be obese. Because of this there are thousand of different weight loss supplements out in the market. Of course they all claim their products are effective and that you'll lose those unwanted weight. Unfortunately, most of them are not effective and are not backed by clinical studies.

Weight loss pills, drugs and natural supplements can curb appetite by making you feel full so that you won't over eat. It can inhibit absorption of fat. Or, it can speed up fat burning that makes you burn more calories. 

If you will take diet supplements to compliment healthy diet and physical activities it will definitely increase the chances and will speed up weight loss. According to a 2016 study published by the Jou…

Best supplements to Lose Weight: Important Nutrient To Help You To Shed the Weight

What is the best supplements for weight loss? Losing weight permanently is a lifestyle change that will require you to eat healthy, workout, and balanced diet. In addition to this, according to some diet experts additional supplements are also needed to help people lose weight according to a news report.

Nutritional therapist Hannah Braye who works for Lepicol said that fiber is a key part of an individual diet and the recommended amount of fiber that we have to take everyday is 30g. Unfortunately most people are falling short and are not able to reach the daily recommended amount.

She said that people should be getting their fiber from a variety of plants like vegetables, wholegrain, fruit, lentils, beans, pulses, nuts and seeds. However most people have busy lifestyle that the only option is fast food and junk foods that are heavily processed, low in nutrients, and very low in fiber. Hannah said that Fiber has a significant role in regulating appetite. Fiber keeps us feeling ful…

Moringa Health Benefits

Moringa oleifera is a plant that is native in South Asia, particulary in the tropical and subtropical regions. It is also called "drumstick tree" because of its long, slender, and triangular seed-pods. Some called it "horseradish tree" since the roots taste like horseradish. Other terms use to call it are "moringa" and "ben oil tree" or "benzolive tree." 

It has been used for its health benefits and medicinal properties since ancient times. Every part of the plant has been used to make medicine, its leaves, flowers, fruit, bark, seeds and root. It has antibacterial, antiviral, antifungal, anti-inflammatory, and antidepressant properties. It is also used for anemia, arthritis, joint pains, asthma, cancer, diarhea, diabetes, parasitic infections, intestinal spasms, intestinal ulcers, headache, fluid retention, aphrodisiac, epilepsy, immunity booster, stomach pain, heart problems, high blood pressure, kidney stones and thyroid disorders. …

Popular Diets & Weight Loss Plans

- The Atkins Diet -  One of the most popular low carb diet programs that was created by cardiologist Robert C. Atkins in the 1960s. It emphasizes on eating protein and fat but restricts carbs, which means you have a lot of food option. You can eat steak, eggs, butter, chicken, fish, lobster, cheese etc but you'll need to avoid sugary carbs like bread, pasta, pizza, rice, chips, cookies, french fries etc.
Efficacy and safety: According to Journal of Pediatrics high protein, low carb diets for weight loss is safe and effective, specially for severely obese people. Also according to this study, this diet causes you to eat less because it curbs hunger.
Low-carb diets are very effective in losing weight is because they can reduce your appetite. Another study from The Journal of Nutrition shows that low carb diets are also effective against belly fat.
- Paleo Diet - This diet requires you to eat like a caveman or our hunter and gatherer ancestors. It's very restrictive since you…

Energy Boosters

If you're an ordinary person with nine-to-five job and trying to live a healthy lifestyle by exercising you might find it hard. Since most of the time after an exhausting day at work you no longer have any motivation to work out since you're already tired, fatigued, worn out, and
you just have no juice left. Most of the time tiredness are the caused by stress, poor sleeping habits, and poor diet. Good thing there's a way to fight back and kick start your body by taking energy boosters.

Energy boosters are supplements that helps boost the energy level of your body. Here are supplements and vitamins that may boost your energy.




Zinc - this mineral is responsible for testosterone production. If you have zinc deficiency the first sign is energy loss since it plays a significant role in the metabolic process by helping to convert macronutrients into the components needed for energy creation.

According to this study giving zinc supplementation to patients with colorectal cancer …

Appetite Suppressants

The biggest thing that is blocking you to a healthy body is hunger. The opposite of hunger is satiety, both are sensations.  Hunger is the physiological need to consume food while satiety is absence of hunger.  It’s perfectly normal if you get hungry from time to time it’s your body’s way of telling you that you need fuel. However, if you’re constantly craving for food, and falling for it you will definitely gain unwanted weight.

Appetite suppressants are drugs or supplements that reduce or curb appetite, thereby reducing food intake that would increase the chances of weight loss.

Popular over-the-counter appetite suppressants in the market:



Gum Arabic – also known as acacia fiber, arabic gum, gum acacia, acacia, acacia gum, Senegal gum and Gum Arabic is a type of indigestible fiber that has properties that curb appetite and makes you full. 

According to a study by the Nutritional Journal Gum Arabic has the ability to decreased fat digestion and absorption, reduces appetite, promote…

Foods That Helps Improve Mental Health

You have probably read that eating certain food can lower the likelihood of high blood pressure and diabetes. How about your mental health? Are there any food that can improve your mental health and boost cognitive function? The answer is yes and here are some of the popular brain foods that are good for mental health.

1. Fish that are high in omega-3 fatty acids

Omega-3 fatty acids are essential nutrients that can help lower the symptoms of depression, schizophrenia, attention deficit hyperactivity disorder (ADHD), and other mental disorders.   

According to this journal increasing dietary intake of omega-3 fatty acids can be effective for both the prevention and treatment of depression. Another study published by the Journal of Clinical Psychiatry shows a  significant antidepressant properties of omega-3 PUFA.

This study from "Drugs" shows the therapeutic benefit of omega-3 fatty acids in patients with psychiatric disorders.

A study posted by The American Journal of Clinica…