6 diet mistakes you may not realize are affecting your gut health

Medically reviewed by Jay N. Yepuri, MD

The foods you eat play a major role in supporting a healthy gut microbiome, which influences digestion, immunity, and overall health. Some common diet habits, such as eating the same foods every day or not drinking enough water, may be working against your gut health without you even realizing it. 

1. Relying on Ultra-Processed Foods

To function well, your digestive tract needs a steady diet of nutrient-dense whole foods to support beneficial gut bacteria. Eating a diet mainly of ultra-processed foods can lead to an imbalance in gut bacteria. Ultra-processed foods are those that have been significantly altered from their original form. 

A healthy gut harbors a diverse microbiome, including several types of microorganisms. Eating ultra-processed foods like packaged snacks and microwave meals irritates the digestive tract and causes inflammation, disrupting gut bacteria. 

While the occasional treat won’t harm your gut health, a regular diet of processed, sugary foods can decrease bacterial diversity and lead to chronic inflammation in the gut. 

2. Eating the Same Foods Every Day

A healthy gut requires a diverse microbiome with several types of microorganisms. To increase the amount and types of microorganisms, it’s important to eat a variety of nutrient-dense foods. Eating the same foods every day can cause you to miss out on beneficial bacteria. 

A diet rich in fresh, whole foods such as vegetables, fruits, whole grains, and legumes supports gut health by promoting the growth of healthy bacteria. Different foods feed different types of microorganisms in the body. Adding variety to your diet can make your gut microbiome more diverse. 

If you notice that you’ve fallen into a diet rut, consider trying some new foods. Choose different vegetables at the grocery store and build meals around them. This can quickly improve your gut health.

3. Using Artificial Sweeteners

Artificial sweeteners like aspartame and sucralose are found in many food products, including sugar-free candy and low-carb desserts. They’re often present in packaged foods marketed as being healthy or low in sugar. 

These sugar alcohols can be irritating to the gut and cause symptoms such as bloating, gas, cramping, and diarrhea. Use caution when buying packaged sweets and consider opting for natural sugar rather than additives. 

4. Forgetting About Prebiotics

Prebiotics are a type of fiber, a plant-based carbohydrate that improves gut health and lowers cholesterol. The body cannot digest prebiotics, so they pass through the gastrointestinal tract quickly. They support beneficial gut bacteria, improving gut health. 

Foods rich in prebiotics include vegetables, fruits, whole grains, and legumes. Research shows that consuming prebiotics and probiotics from foods may be more beneficial than taking a supplement. 

Consider adding the following foods to your diet:

• Asparagus
• Onions
• Leeks
• Garlic 
• Bananas 
• Berries
• Oats
• Beans
• Lentils
• Nuts 

5. Not Drinking Enough Water

While increasing your intake of prebiotics and fiber is beneficial for gut health, it can lead to uncomfortable symptoms if you don’t increase your water intake at the same time.

Quickly increasing your fiber intake can cause bloating, gas, and cramping. Fortunately, drinking plenty of water can help to flush out fiber and keep your digestive health regular. 

Try keeping a water bottle with you throughout the day to remember to stay hydrated. Drinking water helps to move food along the digestive tract, preventing constipation.

6. Consuming Alcohol Regularly

When consumed in large amounts, alcohol is harmful to your physical and mental health. Drinking alcohol regularly changes the makeup of microorganisms in your gut.

Over time, this can lead to dysbiosis, an imbalance usually caused by an overgrowth of harmful bacteria and other microorganisms. 

Research shows that alcohol can destroy beneficial gut bacteria. This can raise your risk of infection. 

Other Habits That Can Harm Your Gut

A nutrient-dense diet is vital for gut health, and so is a healthy lifestyle. Many of the choices you make each day can have a significant effect on your gut microbiome.

Common mistakes for gut health include:

• Frequent antibiotic use: Antibiotics cause harmful changes in the gut because they are so effective at killing bacteria. Avoid taking them unless you have a confirmed bacterial infection. Taking them for other reasons, such as a viral infection, is not effective and can harm your gut. 
• A sedentary lifestyle: Regular physical activity is essential for gut health. Research shows that people who exercise most days often have a greater variety of microorganisms in their guts. 
• Lack of sleep: An irregular sleep schedule can reduce the diversity of gut microorganisms. Even a few days of sleep deprivation can alter the digestive tract.
• Chronic stress: High levels of stress can affect the connection between your brain and gut. Research shows that chronic stress may reduce blood flow to the gut, leading to fewer microorganisms. 
• Smoking: Smoking is harmful to every area of your health, including your gut. People who smoke are at an increased risk of inflammatory bowel disease.

Tips To Improve Gut Health

To support your gut microbiome, consider making the following diet and lifestyle changes:

• Eat foods rich in prebiotics and probiotics, such as fermented foods, legumes, and oats.

• Focus on getting quality sleep by going to bed at the same time each night.

• Make time for physical activity every day. 

• Manage stress with regular relaxation exercises.

Read the original article on Verywell Health