I’m a gut health expert – here are the everyday foods that are doing SERIOUS harm to your body
A registered dietitian nutritionist has revealed foods you should and shouldn’t eat to keep your stomach happy.
FEMAIL spoke to Alayna Hutchinson, healthcare growth associate at a gut health biotech company Pendulum therapyand she shared five foods that can improve your digestive system.
She also shed light on the products that aren’t as beneficial and how people can determine the state of their gut health based on their bowel movements, energy levels and skin condition.
One of the foods that gets the seal of approval from Alayna, based in Portland, Oregon, is a favorite among celebrities like Gwyneth Paltrow and Salma Hayek. Another drug has been recommended for some time as an apparent aphrodisiac, but according to the dietitian it can also nourish your intestinal barrier.
To help you navigate your way to better gut health, Alayna broke down how each food benefits you, which ones to avoid, and why.
FEMAIL spoke to dietitian nutritionist Alayna Hutchinson and she shared five foods that can improve your digestive system
FOODS THAT BENEFIT GUT HEALTH
Bone broth
The first food the dietitian nutritionist brought up was bone broth, whose popularity was driven by the likes of A-listers Gwyneth and Salma.
And it’s not without merit, as Alayna explained that it was rich in collagen and amino acids like proline and glycine, which were ideal for supporting the integrity of the intestinal wall.
‘It also provides nutrients that promote the growth of beneficial gut bacteria,’ she told DailyMail.com.
Pomegranate
The humble fruit is packed with polyphenols and antioxidants that “support the proliferation of probiotic strains such as Akkermansia muciniphila,” according to Alayna.
Polyphenols are naturally occurring compounds found in plant foods, including fruits, vegetables, wine, tea and dark chocolate. Healthline say.
‘They can act as antioxidants, meaning they can neutralize harmful free radicals that would otherwise damage your cells and increase your risk of conditions such as cancer, diabetes and heart disease,’ it explains.
Furthermore, it also promotes anti-inflammatory effects in the intestines, Alayna added.
Pomegranates are packed with antioxidants, which can neutralize free radicals, says Alayna
Black beans
Because they are high in soluble fiber, black beans can help the growth of beneficial bacteria in the colon and in turn contribute to a healthy gut microbiome, Alayna tells us.
‘Fiber too helps regulate bowel movements,” she told DailyMail.com.
The dietitian nutritionist also gave a pro tip for people looking to incorporate more fiber into their lifestyle.
“As you begin to increase your fiber intake, do it slowly to help your digestive system acclimatize,” Alayna explained.
Arugula
The chlorophyll contains bitter compounds, such as glucosinolates, which can stimulate bile production.
“Bile plays a crucial role in the digestion and absorption of fats,” Alayna said.
And for those who wanted to take full advantage, the dietitian nutritionist suggested starting your meal with arugula “to get your digestive system going.”
Oysters
It has long been touted as an apparent aphrodisiac, but there is little evidence that oysters boost your sex drive.
But what they are good for is your gut health, Alayna shared.
“Oysters are a good source of zinc, a mineral that plays a role in maintaining the integrity of the intestinal barrier,” she explained.
‘Zinc is essential for the functioning of tight connections between cells in the intestinal wall.
‘Oysters are also a great source of sodium and potassium, which along with zinc support stomach acid production.’
It has long been touted as an aphrodisiac, but there is little evidence that oysters boost your sex drive. However, they are beneficial for intestinal health
FOODS TO AVOID TO MAINTAIN GUT HEALTH
Artificial sweeteners
First on Alayna’s list of foods to avoid are artificial sweeteners.
‘Some artificial sweeteners, such as aspartame and sucralose, may negatively impact the gut microbiota,” she told DailyMail.com.
‘They have been associated with changes in bacterial composition, potentially leading to gut dysbiosis.’
fried food
Hold the fries!
No surprises here, but dietitian nutritionist advises people to avoid fried foods as they can harm people’s gut health.
“Fried and greasy foods can be difficult to digest and can contribute to inflammation in the gastrointestinal tract,” Alayna explains.
‘The high fat content can also disrupt the balance of intestinal bacteria.’
Alayna has warned people against eating fried foods and processed meats
Processed meat
Processed meats such as hot dogs, bologna and pepperoni should be avoided, Alayna says.
“Diets high in processed meat have been linked to an increased risk of intestinal inflammation and conditions such as colorectal cancer,” she said.
‘The compounds formed during meat processing can also negatively impact intestinal health.’