Exploring the Health Risks of Major Foods and Beverages

Artificial sweeteners, ultra-processed foods, and alcohol are among the key unhealthy foods and beverages for one's diet.

FREMONT, CA: It's obvious that what individuals eat and drink affects how the gut feels, from bloated and nauseous to full and satisfied. However, foods and beverages can impact the overall gut health, either lowering or increasing the risk of digestive disease. These crucial categories represent some of the most well-known offenders. People don't have to eliminate them completely, but limiting their intake will benefit their gut.

Alcohol: Alcohol can cause havoc in the gut. It might make individuals feel bloated and is a known cause of heartburn. It's also hard on the stomach lining. It can cause gastritis, which is inflammation and irritation of the stomach lining that causes a gnawing discomfort or burning sensation in the gut. Researchers discovered that regular and heavy drinkers can experience detrimental alterations to their gut microbiomes, just as those who consume ultra-processed meals.

Ultra-processed foods: Most of us rely on processed meals such as dried spaghetti and jarred peanut butter. However, ultra-processed foods are more likely to contain additives such as colors, stabilizers, emulsifiers, and higher levels of saturated fat and added sugar. According to studies, ultra-processed meals might negatively impact one's gut microbiota, which balances beneficial and bad microbes. An imbalance can increase susceptibility to conditions including small intestinal bacterial overgrowth (SIBO) and inflammatory bowel disease (IBD). Unfortunately, the normal American diet contains over 60 percent ultra-processed foods.

Artificial sweeteners: Some sweeteners, such as sorbitol and mannitol, found in sugar-free gum and sweets, may aggravate symptoms such as gas and bloating in persons with IBS. There is also evidence that artificial sweeteners such as saccharin and sucralose may alter the composition of the gut microbiota for the worse. Although studies are conflicting and additional research is needed, there is no doubt that these sweeteners are commonly found in ultra-processed food, which is harmful to the gut.

Fried foods: High-fat foods like French fries are hard on the gut for various reasons. First, fatty foods hinder digestion, resulting in bloating, indigestion, and abdominal pain. Fatty foods are also related to heartburn because they produce more stomach acid, which can splash up into the esophagus, causing pain. Individuals with irritable bowel syndrome (IBS) may discover that consuming a high-fat diet worsens symptoms like bloating and diarrhea.