From oats to sources of protein, sometimes the ‘healthy’ foods are bad for our microbiome. Here are ones experts say to watch out for
Most of us tend to overindulge over the Christmas party season – then feel we need to embrace detox and dieting in January. So, at this time of year, you may be thinking about how to adapt your diet, to either lose a few pounds or just feel healthier.
Your gut health may be a priority too – eating and drinking too much in December, whether it’s too much alcohol, junk food or sugar, can lead to gut issues, including bloating, constipation and even diarrhoea.
The study of gut health has become more popular in the past few years, and relates to the ecosystem of small microbes or bacteria that live in the intestines. Some foods can help to feed the good bacteria, while others can disrupt the microbes, leading to an upset stomach and bloating.
Swapping to a healthier diet may not be as easy on the gut as you imagine though, with some ‘health foods’ disrupting your gut more than you’d expect.
From beans to yoghurt, the experts discuss how these foods can lead to an imbalance in your gut microbiome – plus how you can change up your diet for a healthier gut in the New Year and beyond.
Oats
Oats have been in the news a lot recently, with the Government claiming that they’re junk food. But, surely your morning staple isn’t bad for you?
Well, it depends on what oats you are consuming, if you’re choosing organic rolled oats, with no added sugar, they’re a great source of soluble fibre. But, if you choose porridge with added sugar – some sachets contain 8.8g of added sugar – you could be consuming more calories than a normal bowl of porridge, plus the sugar could also disrupt the bacteria in your gut.
Jenya Di Pierro, naturopath and herbalist, also explains that consuming raw oats, in your yoghurt or protein smoothie, can sometimes cause digestive issues.
“For anyone with gut sensitivities, such as IBS or a compromised digestive system, raw oats might exacerbate symptoms like bloating or abdominal pain due to their high fibre content.”
Why is this? “Raw oats contain anti-nutrients like phytates, which can interfere with mineral absorption, and they’re packed with soluble fibre that can be tough to digest.”
Jenya, who is also the founder of Cloud Twelve, suggests soaking or cooking oats before eating, as this helps “reduce the anti-nutrients and makes the fibre more digestible, so you can enjoy all their gut-friendly benefits.”
Red meat
Eating the odd steak or other red meats can be part of a healthy diet, providing important nutrients such as iron, protein, and zinc, explains nutritionist Sas Parsad at the Gut Co.
However, he goes on to add: “Eating it in excess, especially processed varieties like sausages and bacon, can negatively affect gut health, as it throws off the balance by fostering the growth of bacteria that aren’t so helpful. This imbalance can lead to inflammation in the digestive tract, which might cause discomfort.”
He adds that to balance things out we should swap red meat for “lean proteins like fish or chicken, or plant-based options such as beans, lentils, or tofu. These alternatives are gentler on your gut while still giving you plenty of protein.”
Yoghurt
When they’re compared to snacks such as chocolate or biscuits, yoghurts come out as a healthier option – but not all yoghurts are made the same, says Francesca Straniero, nutritionist at MoreYoga.
“Greek yoghurt, alongside traditional yoghurt and kefir, is often recommended for gut health due to the high content of live probiotics, which can enhance the diversity of the gut microbiota and support digestive and immune function,” she says.
“However, ultra-processed yoghurts containing artificial sweeteners like aspartame, sucralose, or saccharin have been shown to negatively impact the gut.”
Jenya adds that artificial sweeteners, preservatives, and added sugars, which can be found in these yoghurts can “feed harmful bacteria, while suppressing the growth of beneficial ones. This can lead to inflammation and digestive discomfort.”
So, should you avoid yoghurt altogether? Of course not, but be sure to always read the labels to make sure there’s no added sugar or add fresh fruit to Greek yoghurt, with a touch of honey, for natural sweetness.
Protein
Sources of protein, such as chicken, eggs and tofu, can help you feel fuller for longer and also allow your muscles to repair and grow faster, however too much could lead to gut problems like constipation and dysbiosis, says Jenya.
“When protein intake is too high and isn’t balanced with enough fibre, it can strain the digestive system. Some of us may also be lacking stomach acid (which is a barrier for pathogens), when eating in front of the computer or when stressed, this means that pathogens in animal proteins may travel down to the gut causing dysbiosis.”
So, how much daily protein should we be eating? “To maintain a healthy balance, aim for about 0.8-1.0 grams of protein per kilogram of body weight each day. You can also switch up your sources, including plant-based proteins or lean organic fish to ensure you’re also getting the fibre your gut needs for optimal digestion,” she explains.
Magnesium
Magnesium can be great for helping you doze off into a powerful slumber, while the mineral is also important for muscle and nerve function, but the experts warn that consuming too much can have a laxative effect, with nutritionist Sas adding that this is particularly relevant when taken in supplement form.
“High magnesium intake can lead to diarrhoea, abdominal cramps, and other gastrointestinal issues. The recommended daily intake for magnesium is around 310-420 mg for most adults, depending on age and gender.”
He goes on to explain that if you’re taking magnesium supplements, aim for the “recommended dose and get most of your magnesium from food sources like leafy greens, nuts, seeds, and whole grains, which are gentler on the gut.”
Beans and lentils
You can’t move on TikTok without a bean or lentil recipe popping up, with many of us turning to them to increase the fibre in your diet, while other benefits include boosting the health of your heart and lowering blood sugar. Eating the right amount can also improve your gut health, however, that’s not the case for everyone.
“Beans are an excellent source of fibre, but introducing too many too quickly can overwhelm your digestive system,” explains Jenya, “The fermentable fibres in beans, like oligosaccharides, are broken down by gut bacteria, which can lead to gas and discomfort, especially if your gut isn’t used to high fibre.”
So, how can you still get the same benefits, without the uncomfortable side effects?
“Begin with small portions of beans, such as one or two tablespoons, and increase the amount by one or two tablespoons per week. Similarly, with fibre, aim to increase intake by about five grams per week. This gradual progression allows the gut microbiota to adapt to the increased fermentation and reduces the risk of bloating or discomfort,” adds Francesca.