Innocent foods lurking in your fridge that could be destroying your gut

From mood to skincare to weight management – there’s pretty much no area of health that can’t be improved by keeping your gut in tip-top condition. Our bodies raise the gut alarm in many ways – from bloating and burping to lesser-known symptoms like insomnia and low energy. But many of us overlook these signs. Dr Masarat Jilani, an expert on probiotics and all things gut health, told the Mirror: “A healthy gut ensures that your body is absorbing all the nutrients it needs for your brain and muscles to perform at their best. These are benefits you will feel at work, at the gym, and in every other facet of your life. A healthy gut can also make it easier to maintain a healthy weight and get a better night’s sleep.” Unfortunately, this really is easier said than done in a world where food isn’t always catered for gut health – even if, in some cases, the convincing labelling would suggest otherwise. But what should we be avoiding? Here, the Mirror chats to experts on the seemingly innocent foodie favourites that could be stopping you and your gut from living your best, most harmonious life. Cooked breakfast There’s nothing quite like a cooked breakfast to kickstart your weekend, however, nurse Jane Clarke, an expert on debunking health fads, has cautioned that this classic Saturday morning treat could well be playing havoc with your gut. Continence specialist Jane told the Mirror: “Processed meats, including cooked breakfast favourites like bacon, sausages, and black pudding, can be particularly harmful to gut health. These items are loaded with preservatives and nitrates, which can disrupt the balance of good bacteria in your gut and potentially lead to inflammation.” Charcuterie board As much as you may like to entertain guests with a stylish grazing board, charcuterie meats should really be eaten in moderation so as to avoid upsetting the delicate ecosystem in your gut. Warning that such ‘fashionable’ meats should only be enjoyed ‘very occasionally’, Jane explained: “These heavily processed red meats can contribute to inflammation if eaten frequently.” However, according to Dr Leke Asong at Gut Health Medic, an exception can be made for Prosciutto di Parma (Parma Ham), which is ‘made exclusively from pork and sea salt, and nothing else.” Sweetened yoghurts Although a pot of yoghurt may seem like a soothing treat, your belly may not agree if you go for the sweetened kind. According to Dr Deborah Lee, of Dr Fox Online Pharmacy, addictive high-sugar yoghurts could well be damaging your gut microbiome, while increasing levels of chronic systemic inflammation. Dr Lee explained: “Sugar lowers the amount of short-chain fatty acids (SCFAs) which are produced in the gut when microbes feed off fibre from fruit and vegetables in the diet. These SCFAs have many vital roles in health. “High sugar levels can also contribute to a leaky gut, allowing pathogens to cross the gut wall and enter the bloodstream.” She added: “Swap to live Greek yoghurt which has twice as much protein as other yoghurt plus contains live cultures so is a probiotic – a type of food that provides good bacteria to the bacterial populations already in your gut.” A cheeky tipple Many of us are guilty of not factoring in alcohol when we think about our dietary habits – and this omission could be at our peril. According to Dr Lee, booze can cause gastritis – inflammation in the stomach – resulting in pain, bloating and belching. Furthermore, it can damage your gut microbiome, while leading to small intestinal bowel overgrowth (SIBO) in your small bowel – ie a build-up of excess bacteria. Not quite as refreshing when you think about it. Diet drinks Many of us feel like we’re being rather healthy when we opt for a diet version of our favourite fizzy pop – but your gut may not agree. Jane cautioned: “Another major concern for gut health is diet drinks, these often contain preservatives and artificial sweeteners like aspartame, which can seriously disrupt your natural gut biome.” Salad dressing warning With summer well and truly here, many foodies will be looking for ways to jazz up a nice green salad for long evenings sat out in the garden. As wholesome as they appear, however, it’s important to keep any dressings as fresh as the salad leaves if you want to feel great inside and out. Jane urged: “Check your salad dressings and sauce that have been lurking a while. Throw away any items that are past their expiration date or have been open for longer than recommended. These products can harbour harmful bacteria that negatively affect your gut health.” However, whether it’s gone off or not, gut health specialist Dr Asong has cautioned that salad dressings are made with refined seed or vegetable oils, and usually contain ‘added sugar and flavouring’, meaning even a new bottle could result in a ticking off from your gut. Ketchup and mayonnaise It’s bad news for those who absolutely love to drench their dinner in sauce. Big splashes of ketchup are unlikely to do your gut any favours, with Dr Asong warning that the beloved red sauce contains ‘added sugar and flavourings’, adding that ‘bad gut microbes love sugar’. Swapping ketchup out for mayonnaise may not do the trick either, with Dr Asong warning that mayo, which is made with refined seed or vegetable oils, also usually come packed with tummy-aggravating added sugar and flavouring. Trendy store-bought gut-health products Gut health has become a bit of a hot topic in recent times, but this doesn’t mean you should invest in trendy – and often pricey – ‘gut-friendly foods’ without doing your research. In fact, this can have the complete opposite effect. Dr Jilani warned: “Gut-friendly foods are a bit of a fashion trend at the moment, and some store-bought ‘gut-friendly products’ can actually make some gut issues worse. Store-bought kombucha, for example, can contain a lot of sugars and artificial flavourings.” So what should we be eating? Luckily, there are still plenty of delicious foods out there that your gut will love just as much as you do. Dr Asong recommends stocking up on plenty of fermented foods, fruits, vegetables, nuts, and seeds, as well as ‘good quality meat and fish’, and monounsaturated fats such as avocados and olives. Meanwhile, Dr Jilani advised: “It’s not a sexy answer, but the best thing you can do is to honestly just eat more fibre. Fill your plate with broccoli, carrots, and cauliflower. Some sources of fibre are also prebiotics and thus feed the friendly gut bacteria. “These include: asparagus, flaxseeds and avocado. Some of these foods are cheap and readily available in the UK. If you’re looking for a quick fibre hack, just throwing some chia seeds into your salad or on your yogurt can often be better than untested fibre supplements.” With this in mind, however, Dr Jilani has urged those suffering from bloating, constipation, or loose stools more than once a week to book in with their doctor to rule out any underlying problems. Do you have a story to share? Email me at [email protected]