The gut, also known as the gastrointestinal tract, is a long tube that starts from the mouth and ends at the anus. As an essential component of the digestive system, it includes various organs involved in the digestion and absorption of food. Speaking with indianexpress.com, Dr Rahul Dubbaka, Consultant – Gastroenterology, CARE Hospitals, Banjara Hills, Hyderabad said that the gut is responsible for breaking down food into smaller molecules, absorbing nutrients such as carbohydrates, proteins, fats, vitamins, and minerals, and eliminating waste products.

“It also plays a crucial role in the immune system, as it contains specialised immune cells and houses a diverse community of beneficial bacteria that help maintain gut health and overall well-being,” he added. As such, it is extremely important to maintain gut health by eating healthy and avoiding certain foods.

Foods to avoid for good gut health

Nutritionist Lovneet Batra took to Instagram to share six foods that are bad for your gut health. They are:

Sugar. Sugar eliminates healthy gut bacteria, which can cause inflammation in the body.

“Consuming excessive amounts of refined sugar and high-sugar foods can promote the growth of harmful bacteria in the gut. This can lead to an overgrowth of certain bacteria and a decrease in beneficial bacteria, disrupting the balance of the gut microbiota,” Dr Dubbaka said.

Artificial sweeteners. Because our bodies are not designed to process (digest) artificial ingredients, artificial sweeteners can trigger an immune response causing inflammation.

“Some artificial sweeteners, such as aspartame and sucralose, have been linked to negative effects on gut health. They can alter the composition of gut bacteria, potentially leading to imbalances in the gut microbiota and affecting overall gut health,” Dr Dubbaka added.

Saturated fats. Saturated fat, a key feature of fried foods, is also hard on the gut, making these foods more difficult for your body to digest.

“Diets high in unhealthy fats, such as saturated fats and trans fats, have been associated with negative effects on gut health. These fats can contribute to inflammation in the gut and alter the composition of the gut microbiota, potentially leading to digestive issues and an increased risk of gut-related disorders,” DrDubakka explained.

Ultra-processed foods (UPFs). UPFs are characterised by higher amounts of salt, fat, sugar, and the presence of different food additives. High consumption of ultra-processed food can change the gut microbiota and lead to inflammation.

“Processed and ultra-processed foods often contain additives, preservatives, and artificial ingredients. They are typically low in fiber and high in unhealthy fats, refined sugars, and salt. These foods can disrupt gut health by promoting inflammation, altering the gut microbiota, and contributing to conditions such as leaky gut syndrome and gastrointestinal disorders,” continued Dr. Dubakka.

Vegetable oil. Vegetable oils have a high ratio of omega-6 to omega-3 fatty acids can cause bloating and inflammation and damage to the intestinal lining.

Alcohol. Too much alcohol can damage the gut lining and increase endotoxin production. It could also lead to dysbiosis or bacterial overgrowth, which may cause problems like poor digestion, acid reflux, and small intestinal bacterial overgrowth (SIBO).

“Alcohol can have harmful effects on gut health when consumed in excess. It can damage the lining of the intestines, impair the absorption of nutrients, disrupt the gut microbiota, and contribute to conditions such as alcoholic liver disease and gastrointestinal inflammation”.

Apart from these, according to Dr Dubbaka, certain medications, such as antibiotics, can disrupt gut health by affecting the balance of the gut microbiota. “Antibiotics, while necessary in many cases, can also kill beneficial bacteria along with harmful ones, leading to imbalances in the gut microbiota and potential digestive disturbances,” he explains.

Have fibres for better gut health

A diet that is low in fiber can disrupt gut health by reducing the diversity and abundance of beneficial gut bacteria.”Fiber acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. Without enough fiber, these bacteria may decline, leading to imbalances in the gut microbiota,” concluded Dr. Dubbaka.