Discover the foods to ban to maintain a balanced microbiota. A dietitian specialist gives you the essential answers.
Since our birth, we maintain a symbiosis with a multitude of microbes residing in our body. Our intestines are home to as many bacteria as they are cells. Preserving this symbiosis is vital for our health, and our diet, rich in fiber, is a fundamental pillar. However, studies reveal that the “fast food and ultra-processed food” diet disrupts our microbiota, because it deprives us of fibers which are an essential source of energy for micro-organisms.
Registered Dietitian Shyla Cadogan, University of Maryland graduate in nutrition, exposes the most harmful food categories for our microbiota. She points out that an ideal diet for the microbiota does not exist, but some simple adjustments can be made. The key lies in understanding which foods to avoid.
Foods to avoid first
Excessive consumption of fried foods is well known for its adverse health effects. In addition to the cardiovascular risks linked to the high fat content, these foods are difficult to digest efficiently, which can lead to gastrointestinal problems and fatty liver disease. Reducing their consumption reduces these risks.
Refined sugars
Refined sugars found in ultra-processed foods disrupt the microbiota by promoting the growth of harmful microorganisms. In addition, their lack of fiber and their speed of digestion lead to blood sugar spikes. and starve the good intestinal bacteria. Avoiding refined sugars is essential to preserve the diversity of our microbiota.
artificial sweeteners
Often used as alternatives to sugar, artificial sweeteners like aspartame and saccharin can disrupt gut health by creating dysbiosis. IThey are not fully digested in the small intestine, which can alter blood sugar regulation and bacterial diversity. Their effect on the microbiota still requires extensive research.
A delicate balance
Maintaining a balanced microbiota is a daily responsibility. Avoiding fried foods, refined sugars and artificial sweeteners promotes bacterial diversity and maintains gut health. However, it is important to remember that each individual reacts differently to food, and that the balance of the microbiota depends on multiple factors. A balanced and varied diet remains the key to support gut health.