Are your sugar cravings impossible to ignore? Is bloating, gas and foggy thinking part of your every day? If so, your sweet tooth might not be entirely due to a lack of will power – the “bad” bacteria in your gut may be calling the shots.
The field of microbiome research has exploded recently. Every day new studies are revealing how various colonies of gut bacteria and yeasts influence every major system and process in the body, and that includes the food choices you make. However, research also tells us that a diet high in sugar changes the makeup of the microbiome, helping bad bacteria thrive, suppressing good bacteria, and creating an imbalance that can wreak havoc on your digestive system.
Why is Sugar Bad for Your Microbiome?
With trillions of bacteria and yeasts representing hundreds of species in the gut, the members of this microbial community like different foods, have different jobs, and perhaps view life differently.
A Balanced Microbiome
In a healthy, balanced microbiome the various strains of yeasts and bacteria can co-exist happily. But unhealthy microbes, which often feed on sugar, can quickly overwhelm the friendly strains in your gut. Just as a pregnant woman is ‘eating for two’, every day we are ‘eating for trillions’, so when sugar supplies in your gut are running low these bad strains send signals for you to ‘crave’ something sweet.
The Worst Dietary Sugars For Your Gut
Many healthy whole foods, especially fruit, are high in natural sugars and can exacerbate an imbalance, but the most damaging sugar is sucrose – plain old table sugar. Sucrose is a combination of fructose and glucose, and research shows that this combination changes the microbiome the most.
An Unbalanced Microbiome can Affect Your Overall Health & Wellness
Bad Bacteria Irritate the Gut
If left untreated, an overgrowth of unfriendly microbes can irritate the soft mucosal lining of the intestinal wall. This can result in molecules of food escaping directly into the bloodstream rather than being properly absorbed – this is known as Leaky Gut Syndrome.
The Dangers of “Leaky Gut Syndrome”
Once in the blood, these undigested molecules are sometimes seen as foreign invaders by the immune system, causing what should be a normal, healthy inflammatory response to respond inappropriately and potentially leading to a host of issues from sensitivities to allergies and even autoimmune conditions.
The Link Between Gut Health and Mood
Recent studies show that depressed individuals tend to have a less diverse microbiome with fewer species of bacteria. Some bacterial species found in study participants who did not report low mood can be missing entirely, while other bad bacteria are found in much higher numbers.
Feel-Good Neurochemicals are Produced in the Gut
Did you know that gut bacteria make many of the neurotransmitters that affect mood? The majority of our natural supplies of GABA (gamma-amino butyrate), norepinephrine, serotonin and dopamine are made in the gut – this is why the gut is often referred to as the “second brain”. When those good bacteria aren’t functioning well, or have been wiped out altogether it can have a significant effect on moods and feelings of depression.
How to Bring a Sugar-Influenced Microbiome Back into Balance
As socially acceptable as it may be, sugar is both a microbiome-damaging toxin and an addictive drug. Here’s what you can do to release yourself from sugar’s grip and bring back balance:
1 – Fight Back Against Sugar Cravings
Say No to Your Little Friends
When a strong sugar craving hits, trying to ignore it will only get you so far. Instead, tackle it head-on by taking a few deep breaths, and asking yourself: is this my craving? Or are the bad microbes manipulating me to get their own sugar fix?
When you reduce your sugar intake, these microbes go into starvation mode and up the ante. For a few days your sugar cravings may become more powerful, and you may find you’re ‘talking yourself into’ getting that chocolate bar or pastry. Realising that the microbes are only using you to be fed is a good first step is regaining control over your eating habits.
Identify Sugar Triggers
Perhaps you crave sugar under specific circumstances. Think about the last time you had a sugary treat. Were you feeling stressed? Fatigued? Bored? Anxious? Knowing your own sugar triggers will help you ride out that craving when it arrives. Bringing conscious attention to your cravings is a powerful way to lessen their power over you.
2 – Feed Your Healthy Gut Bacteria
A proactive approach is to get ahead of any cravings by eating more real food, and incorporating more plant based foods into your diet. Prebiotics from vegetables, beans, nuts and seeds are what our healthy microbiome was built to eat!
Prebiotics
Unlike probiotics, which are themselves beneficial microbial community members, prebiotics are complex carbohydrates that these friendly microbes love to eat. In fact, the reason that many foods are ‘good for us’ is actually because they’re good for beneficial microbes. A well-fed microbe is a happy, active microbe that will keep the bad bacteria at bay and your digestive system healthy.
Here are Some of the Top Prebiotic Foods
- Asparagus
- Leeks, Onions & Garlic
- Dandelion Greens
- Radishes
- Jicama
- Seaweed
- Flax Seed
3 – Add Probiotic Foods To Your Diet
When your microbiome is unbalanced, consuming more of the healthy bacteria strains can help to temporarily crowd out the bad bacteria, giving your friendly strains a chance to thrive. One way to do this is by regularly eating fermented foods which are rich in a variety of strains of soothing, helpful bacteria.
The Best Probiotic Foods
- Kefir
- Yoghurt (read the label to ensure it is probiotic with no sugar added)
- Sauerkraut, Kimchi
- Miso
- Kombucha
- Lacto-Fermented Pickles (Not those made with vinegar)
4 – Starve the Bad Bacteria
While increasing the foods that help feed and nurture the good bacteria and yeasts in your microbiome is important, reducing the foods that feed bad bacteria is just as much a part of the big picture. Removing hidden and not-so-hidden sources of sugar can pave the road to success when it comes to easing your digestive troubles.
Foods to Avoid to Starve Bad Bacteria
- Processed and packaged foods
- Sugary treats (especially those containing sucrose)
- Alcohol
- High sugar fruit such as mango, grapes, figs
5 – Reduce Mealtime Stress
If stress has you in frequent “fight or flight” mode at mealtime, you won’t digest your food very well. In this mode your body’s resources are focussed on either fighting an attacker or running away from them. Resources are actively removed from digestive function to focus on these tasks, meaning that your digestive system won’t be focussed on breaking down your meal. When food isn’t digested properly in the stomach, the bad bacteria lower down in your gut can feast on them, causing bloating and discomfort as well as potentially leading to imbalance bacteria.
The opposite of the fight or flight mode (‘rest and digest’ mode) is the goal. Before you sit down to any meal, take a few deep breaths to calm your body down so that you can approach your meal mindfully and optimize digestion.
Wishing you a healthy and joyful start to the sunny season!
Your team at LifeForce Physio
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