How To Destroy Your Gut 101

It’s no secret that our gut health plays a crucial role in our overall well-being.

Everything from digestion and immunity to mood and mental health is impacted by our gut.

In fact, our gut is often referred to as our second brain so when we’re destroying our gut we’re also destroying our brain. If either isn’t functioning properly due to poor dietary or lifestyle choices, you could experience serious consequences and some unfavorable symptoms.

Unfortunately, there are a number of common things we come into contact with on a regular basis that can be detrimental to our gut health. These things are most likely in your home right now. They are known to cause symptoms such as bloating, pain, constipation, inflammation, and many more. They may even be the culprit for your irritable bowel syndrome, celiac disease or inflammatory bowel syndrome.

You may be surprised by what’s on this list, and it may even make you run to the store for replacements…

Sugar: When we consume sugar in large amounts, it can feed the bad bacteria and cause them to grow out of control, leading to imbalances in the gut microbiome. This can lead to inflammation and other gut-related issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). To avoid this, try to limit your intake of added sugars and opt for natural sweeteners like honey instead. Check out this free guide that goes into great detail about the effects of sugar and how companies sneak it into their products by using one of the many names for sugar.⁽¹⁾

GMOs: Genetically modified organisms (GMOs) are a controversial topic, but one thing is for sure: they can have a negative impact on our gut health. Studies have shown that consuming foods with GMOs can lead to an imbalance in gut bacteria, which can lead to inflammation and other gut-related issues. Some tips to avoid GMOs are; buy organic, look for non-gmo labels, and avoid “at-risk” ingredients such as corn, soy, and canola. ⁽²⁾⁽⁸⁾

Medications: Medications such as antibiotics can disrupt the balance of microorganisms in the gut, leading to conditions such as antibiotic-associated diarrhea or Clostridium difficile infections. Non-steroidal anti-inflammatory drugs (NSAIDs) can also irritate the stomach lining and cause stomach ulcers. Opioid painkillers can slow the movement of food through the digestive tract, which can lead to constipation. To help eliminate some of the effects of medications, it’s important to prepare the body for medication usage, practice good gut health while taking them and heal the gut afterwards. For more on this topic, check out my article, The Dangers of Antibiotic Overuse.⁽³⁾

Vegetable Oil: Vegetable oils are commonly used in cooking and food processing, but they can be highly processed and refined. Vegetable oils, such as soybean, corn, and canola oil, have been suggested to have negative effects on gut health due to several reasons. Firstly, many vegetable oils are high in omega-6 fatty acids, which have been linked to inflammation in the body. When consumed in large amounts, they can lead to an imbalance in the ratio of omega-6 to omega-3 fatty acids, which can contribute to inflammation and gut disorders such as Crohn’s disease and ulcerative colitis. Additionally, many vegetable oils may contain harmful chemicals such as solvents, bleaches and deodorizers. These chemicals can cause gut irritation, inflammation and can disrupt the balance of the gut microbiome. For the importance of Omega-6 and Omega-3 ratios, check out this article, The Importance of Omega-6 and Omega-3 Fatty Acids.⁽⁴⁾

Stress: Stress can have a big impact on our gut health, as it can disrupt the balance of good and bad bacteria in our gut. Chronic stress and depression can lead to inflammation, leading to the gut bacteria releasing metabolites, toxins, and neurohormones that can alter eating behavior and mood. To avoid this, try to limit your stress levels by practicing relaxation techniques like yoga, meditation, or deep breathing. Oftentimes, stress goes alongside depression and anxiety. If that’s the case, please check out this article for my top supplements for anxiety and depression, along with my top biohacks.⁽⁵⁾

Sugar Alcohol: Sugar alcohols are a popular sugar substitute, but they can be difficult for some people to digest. Sugar alcohols include isomalt, maltitol, lactitol, and xylitol. These are all known to create an imbalance in the gut microbiome leading to bloating, gas, stomach pain and diarrhea. If you experience these symptoms after consuming sugar alcohols, it’s best to avoid them.⁽⁶⁾

Cleaners: Many household cleaners contain harsh chemicals that can disrupt the balance of good and bad bacteria in our gut.. These chemicals can include things like chlorine, fluoride, and other toxins that can disrupt the balance of good and bad bacteria in the gut. This can lead to inflammation, which can contribute to gut-related issues such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other conditions. Swap to more natural cleaning products or create your own with ingredients like white vinegar and baking soda. increase the ventilation in the area that you are using these products. It’s also important to well ventilate the area you are cleaning, especially if using more harsh chemicals.⁽⁷⁾

Chlorine/Fluoride: Chlorine and fluoride are often added to our water supply to purify it, but they can be harmful to our gut health. Chlorine is a strong oxidant that can kill harmful bacteria, viruses, and other pathogens in water. However, it can also disrupt the balance of good and bad bacteria in the gut, leading to inflammation and other gut-related issues. Fluoride, on the other hand, is believed to have a negative impact on gut health by reducing the amount of beneficial bacteria in the gut. It can also cause gut inflammation and other gut-related issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). To minimize these risks, it’s best to opt for a water filtration system that removes chlorine and fluoride from your water.

Dairy: Dairy is a common food that can be difficult for some people to digest, which can lead to gut-related issues. The main reason for this is the presence of lactose, a sugar found in milk and other dairy products. Some people have a shortage of an enzyme called lactase, which is needed to break down lactose. When lactose is not properly digested, it can cause bloating, gas, and diarrhea. It can also feed unwanted bacteria in the gut, which can lead to imbalances in gut microbiome. 

Gluten: Gluten is a protein found in grains such as wheat, barley, and rye. It can be difficult for some people to digest, which can lead to gut-related issues. The main reason for this is because gluten is a large protein that can be difficult to break down, and it can cause damage to the gut lining. Additionally, some studies have also shown that consuming gluten may increase the risk of inflammatory bowel disease (IBD) and other gut-related issues. Here’s a full free guide on all things gluten, if you would like to learn more.

In conclusion, it’s important to be aware of the things that can destroy our gut health and take steps to mitigate the damage.  These items can cause inflammation in the gut and disrupt the delicate balance of gut bacteria, leading to a host of health issues. However, by being mindful of the products we use and food we consume, we can improve gut health and ultimately benefit our overall brain health. It is important to regularly evaluate and make conscious choices about the pantry items we keep on hand to ensure that we are supporting our gut and brain health. As with anything, awareness is the first step to resolving a problem, so please share this article to advise others of the dangers of these commonly used items.

For more on gut health (including supplements) check out this gut health FAQ.

SOURCES:

1. Mkaye. “GMOs and Gut Health.” The Center for Functional Health, 21 Oct. 2021, https://thecenterforfunctionalhealth.com/blog/gmos-gut-health/
   
2.  “Sugar Disrupts Microbiome, Leading to Metabolic Disease and Diabetes.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/sugar-disrupts-microbiome-and-immune-function-leading-to-metabolic-disorders. 
3.  Ramirez, Jaime, et al. “Antibiotics as Major Disruptors of Gut Microbiota.” Frontiers in Cellular and Infection Microbiology, U.S. National Library of Medicine, 24 Nov. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7732679/. 
4.  Lam, Justin. “Healthy or Not? What You Need to Know about Vegetable Oil.” Dr. Lam Coaching – World Renowned Authority on Adrenal Fatigue Recovery, 4 Oct. 2020, https://www.drlamcoaching.com/blog/healthy-or-not-what-you-need-to-know-about-vegetable-oil/#:~:text=Inflammatory%20foods%20like%20refined%20vegetable,leaks%20in%20the%20gut%20lining. 
5. Madison, Annelise, and Janice K Kiecolt-Glaser. “Stress, Depression, Diet, and the Gut Microbiota: Human-Bacteria Interactions at the Core of Psychoneuroimmunology and Nutrition.” Current Opinion in Behavioral Sciences, U.S. National Library of Medicine, Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/#:~:text=Additionally%2C%20stress%20and%20depression%20can,species%20may%20encourage%20dysregulated%20eating. 
6. Top Reasons Sugar Alcohols May Not Be a Good Sugar Substitute – Umms Health. https://health.umms.org/2022/02/24/sugar-alcohols/. 
7. Wheddon, Kathy. “Cleaning Products Hurt Gut Health.” Probiotics Learning Lab, Optibac Probiotics, 10 May 2021, https://www.optibacprobiotics.com/learning-lab/in-depth/childrens-health/are-cleaning-products-impacting-kids-gut-health. 
8. “Shoppers Guide to Avoiding GE Food: | Tips for Avoiding Gmos.” Center for Food Safety, https://www.centerforfoodsafety.org/issues/311/ge-foods/shoppers-guide-to-avoiding-ge-food/1