Is an unhealthy gut the underlying problem with blood sugar control?
More and more research suggests diets lacking gut healthy foods could very likely be having an impact blood sugar control.
Prediabetes and type 2 diabetes are often linked to insulin sensitivity, when insulin doesn’t work as effectively as it should. What’s becoming clearer is that gut health plays a key role too, and adding gut healthy foods to your diet may support better insulin function.
But did you know that . . .
What throws off our gut microbiome—and how gut healthy foods can help restore balance?
First of all, the main culprits of microbiome imbalance are too much sugar, processed foods, and alcohol. So keeping those to a minimum is part of it. And that is not easy in today’s world.
But artificial sugars may be worse for your gut.
If you use diet or sugar-free foods and drinks, there’s a new research study that you should know about. It focuses on sucralose, often known by the brand name Splenda.
The study’s results were so concerning researchers say to stop using sucralose. Usually, they call for more research—but not this time. This isn’t the first study showing sucralose is harmful.
Past studies link sucralose to gut bacteria imbalance, DNA damage, and leaky gut, where the intestinal lining weakens and leaks. Problems digesting food – including stomach discomfort, diarrhea, gas, and bloating can all be symptoms of leaky gut.
I usually avoid artificial sweeteners, but I’ll occasionally grab a diet soda on the road—though this study really concerns me. Guess now my choices will be water or tea!
Another drink I sometimes buy is Fairlife chocolate milk. I don’t tolerate lactose well, and Fairlife has lower sugar and higher protein.
But did you know it uses artificial sweeteners instead of natural sugars in chocolate milk?
Makes me sad because it tastes like a chocolate shake 😔! I’ll be taking that off my grocery list too. Anything that damages my DNA, I want to avoid!
If you’re buying diet or sugar-free foods, check the ingredient list carefully. Many diet drinks use artificial sweeteners, which aren’t good for us. Choosing gut healthy foods instead is a simpler, safer solution. Based on the latest research, I’d definitely avoid putting sucralose in your body.
What are some things we can do more of?
Besides probiotic therapy, exercise and diet play major roles. Exercise can boost bacteria that help control blood sugar. Diet, especially including gut healthy foods rich in fiber, is also crucial for supporting a balanced gut microbiome.
3 gut healthy foods to help you keep a healthy gut microbiome
1. Soluble Fiber Foods
Soluble fiber is good for the bacteria and can help control blood sugar spikes. Plus, it’s good for cholesterol and weight management as well! Try to get 10 grams of soluble fiber daily. Here are some great soluble fiber foods:
- Black Beans: One cup of black beans has 4.8 g of soluble fiber; Navy beans have 4.4 g and light-red kidney beans have 4 grams.
- Oats/Oatmeal: A bowl of oatmeal made from 3/4 cup of dry oats has about 3 grams of soluble fiber.
- Veggies: Brussels sprouts top the list with 2 g per 1/2 cup. Sweet potatoes are next with 1.8 g followed by asparagus with 1.7 grams.
- Fruits: Oranges are the top pick, with 1.8 g of soluble fiber in one small orange. Apples, plums and many other fruits have soluble fiber as well so just enjoy your fresh fruits and veggies that are in season!
- Chia and ground flax seeds: You can add these to smoothies or sprinkle on your oatmeal for an easy way to get soluble fiber. Just be sure to store according to package directions. Ground flaxseed needs to be refrigerated once you open it!
- Psyllium husk: If you don’t like alot of the foods above, you can go with a natural supplement such as Metamucil, which has about 2 grams soluble fiber per teaspoon of the powder version.
Here’s a collection of 7 Meal Ideas for Soluble Fiber.
2. Fermented Foods
Yogurt, sauerkraut and other fermented foods are great for gut health. You can read more on my blog post about fermented foods.
3. Olive Oil
Olive oil is a big reason why the Mediterranean diet is so healthy. Besides helping lower inflammation, olive oil apparently helps stop the growth of bad bacteria in the gut that cause infection. Good reason to enjoy more olive oil this summer by making your own oil and vinegar dressing or sauteing veggies in olive oil! I know olive oil is very expensive, but you do want to try and get a good quality olive oil if possible.
I hope this article helped clarify which foods support gut health—and which ones may do more harm than good.
If you’re having trouble with blood sugars, creating healthy meals, or struggling with gut issues, including finding the right gut healthy foods, feel free to contact me for support. For more information on my services, click here.
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