How Sugar Affects Your Gut Microbiome: What You Need to Know

The Role Of The Gut Microbiome

Before we get into the realm of sugar and how it has been viewed regarding gut health, it is essential to take a keen look at the needs of the gut microbiome and the essence it holds for the body.  

What Is Gut Microbiome?  

In an extensive sense, the gut microbiome is a minuscule world of bacteria living in the digestive tract.

These are millions, if not trillions, that we are referring to! Your body has a greater number of microbial cells than human cells. 

However, not all bacteria are good; there are good and bad sides to bacteria. The good bacteria are always on duty to help during the digestion process and nutrient utilisation. They also produce vitamins, such as vitamin B12, and they can also protect the body from harmful bacteria. 

The same cannot be said about bad bacteria. There is a reason why they are labelled “bad”. They harm the body in ways ranging from minor problems like stomach bloating to serious problems like inflammatory bowel disease and even brain problems. 

Why Is A Healthy Gut Microbiome Important?

Just as a garden is an ecosystem, the gut microbiome is one, too, so think of it like this: when everything is in check, the body gets the most out of the gut and the microbiome, but when everything is out of balance, the body has a lot to lose. A well-balanced gut:

• Aids in digestion, 
• Boosts immunity, and 
• Helps improve mood and mental well-being. 

The balance of the gut microbiome is key.  But when this balance gets disrupted, there are consequences. 

Now that we know how important your gut is, let’s talk about what can mess with that balance. Yes, we are talking about the 'white poison': sugar.

How Sugar Influences The Gut Microbiome

There are numerous ways in which sugar can be detrimental to your health. You might have noticed celebrities and fitness enthusiasts promoting the importance of a no-sugar diet, sugar-cut challenges, etc.  Excess sugar always causes you trouble; let’s see how specifically sugar can affect your gut microbiome:

1. Feeding Harmful Bacteria

Now think about your gut as a place where all kinds of different people would make an appearance.

Good guests include your friendly bacteria, whereas bad guests include bad bacteria. If you are a sweet lover and start showering with sweet goodies, you will surely attract bad bacteria and even yeasts like Candida that feast on sugar. 

So, when you consume a lot of sugar, you feed the bad bacteria because they love sugar, which allows them to multiply and take over. The result? An imbalance in the gut microbiome, as there’s a great proliferation of bad bacteria in the gut. This can lead to a number of problems, from digestive pain to inflammation and, in the long run, much worse issues. 

2. Reduced Diversity 

Now, let’s not forget something extremely important: diversity. A healthy gut is one that has a variety of bacteria. The more different types of bacteria are present in your gut, the better it will be. Why? Different types of bacteria have different roles, and therefore, variety is important. 

However, eating too much sugar will actually decrease the diversity of gut bacteria.

You will begin to develop only a few strains of beneficial bacteria instead of a wide range. Lower diversity in your gut microbiome is associated with several health issues, such as obesity, type 2 diabetes, and autoimmune diseases.

So, what’s the lesson learnt? Look after your diet because a diverse gut microbiome is necessary for a healthy gut. 

3. Inflammation And Gut Health

Most of you might have heard of inflammation before, especially in relation to arthritis or chronic diseases. Simply put, inflammation is the body’s natural way to deal with infection, but it does more harm than good when it is chronic (long-lasting). In terms of gut health, too much sugar might promote inflammation, and inflammation is damaging to the gut lining.  

Chronic gut inflammation promotes the development of “leaky gut syndrome”, which is where things get gritty (and somewhat frightening) in your system. Specifically, the gut lining becomes damaged and permeable, allowing bacteria, toxins, and other detrimental wastes to pass freely into your blood. 

This will cause your immune system to react, leading to a variety of complications, such as chronic diseases and, in some instances, mental health symptoms.

To put it simply, sugar consumption supports inflammation, which damages the gut and overall health. 

To understand how alarming sugary and junk foods are for human health, we will share a piece of news. Recently, the UK government decided to ban sugary and junk food ads during the day. The aim is to prevent children from indulging in such unhealthy eating habits and prevent possible cases of child obesity.

The Impact Of Different Types Of Sugar

All sugars are not created equal, and understanding the difference can help you make better choices for your gut. Let’s break it down:

Added Sugars Vs. Natural Sugars

It’s likely that you have encountered the phrase “added sugar” many times, but do you know what it stands for? Added sugar is a type of sugar that is included in a food item when it is processed or prepared. Sodas, cookies, chocolates, sugar-packed snacks, and any processed products usually always will contain them.

It is indeed true that the effects of added sugars are highly problematic since they often add considerable amounts of calories into foods without any added nutrients. 

• Added sugars can be considered pointless calories that are detrimental to one’s gut microbiome, encouraging the proliferation of harmful bacteria and inflammation which follows. 
• Natural sugar has a high nutritional value because it originates from unprocessed whole foods, especially fruits and vegetables. They are good for you since they also come with great nutrients such as vitamins, minerals, fibres and antioxidants. For instance, fibre is included with apple’s natural sugars, which helps beneficial bacteria flourish in your gut.

As such, for your gut’s health, whole fruits and vegetables are the better option for a sweet craving than processed options like cakes, pastries, etc.

Simple Carbohydrates Vs. Complex Carbohydrates 

Carbohydrates have always been a part of our everyday diets, but all carbs are not equal. 

• Your body easily breaks down simple carbohydrates found in candies, white breads, and sodas, raising blood sugar levels. This increases the imbalance of our gut flora and facilitates the growth of bad bacteria inside the gut.  
• Complex carbohydrates, on the other hand, are derived from grains, vegetables, and legumes. They are unique in that they take longer to digest, which means they provide a more balanced energy source for the body and the good bacteria residing inside it. 

Complex carbs are high in fibre, which feeds the good bacteria in the gut. So, remember, if you are picking carbs, pick the complex ones – they assist our gut and health in general.

Potential Health Issues Linked To Excess Sugar And An Imbalanced Microbiome

You might ask, “What if my microbiota gets out of balance? What complications in my health are we genuinely talking about?” Let’s try to grasp some aspects of what can go wrong in the body due to sugar overload and subsequent gut microbiome disruption:

1. Digestive Disorders

You may have bloated, had stomach gas or even had gastrointestinal discomfort at some point in your life! All of these are common gut issues due to an uncoordinated microbiome. When you indulge in sugar stuffing, you are essentially eating foods that are unsuited for you, thus leading to poor digestion. 

Furthermore, such an imbalance makes individuals candidates for having irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD). So, if you find yourself constantly dealing with stomach issues, look towards your sugar consumption. 

2. Obesity And Metabolic Syndrome

Your gut microbiome plays a role in how your body processes food. An imbalance in these bacteria can affect your metabolism. 

Research has shown that an unhealthy gut microbiome can lead to weight gain and increase the risk of metabolic syndrome. A condition that increases your risk of heart disease, stroke, and type 2 diabetes. 

The more sugar you consume, the more likely you are to disrupt this balance, leading to weight gain and other metabolic problems.

3. Mental Health Implications  

Are you aware that the brain and gut are biologically interconnected? That’s right! This integration is referred to as the gut-brain axis, and it suggests that the activities happening in our gut can affect aspects such as mood, thinking, and mental health.

Read the following article for a better understanding: The Gut-Brain Connection: How Your Gut Health Affects Your Mental Well-Being.

The disruption of the gut microbiome can lead to reduced production of certain neurotransmitters, such as serotonin, which regulate mood. Low sugar consumption has resulted in reduced anxiety, depression, and mood swings. Therefore, if you are not in the right mental frame, your gut might be one of the major reasons.  

4. Weakened Immune System  

According to several studies, the gut accounts for almost 70% of the immune system: how shocking is that? This means that an individual’s immune health is greatly influenced by their gut health.

An imbalance in the gut microbiome can decrease an individual’s immune response, making them increasingly vulnerable to infections. If you find yourself falling sick quite frequently, perhaps it is a good idea to evaluate your sugar intake.  

How To Support A Healthy Gut Microbiome

We’ve established how sugar can interfere with the gut’s healthy functioning, and now it’s time to shift gears and examine how to maintain a healthy microbiome.  

Tip 1: Limit Added Sugars 

The easiest way to strengthen your gut is to watch the quantity of added sugars you consume. You can achieve this by reducing your consumption of sugar-laden beverages, processed food, and confectionaries. 

Try to consume more whole foods, such as fruits and vegetables, which provide the gut with the required sugars and fibres. Your gut will thank you for it! 

Tip 2: Consume Fiber-Rich Foods

Now, you know that fibre feeds good gut bacteria, promoting the growth of healthy bacteria and aiding in maintaining a balanced microbiome. Fiber-enriched foods include legumes, fruits, vegetables and whole grains. Incorporate more of these gut-friendly foods into your diet.  

Tip 3: Include Fermented Foods In Your Diet   

Fermented foods provide the body with probiotics, which are good live bacteria for the gut. Fermented foods such as yoghurt, kefir, sauerkraut, kimchi and miso can help to restore balance in the gut by adding the missing good bacteria. 

Make a point to regularly eat some fermented foods, as the benefits are substantial.   

Tip 4: Stay Hydrated

Water is good for the body and aids in digestion, especially the stomach. Staying hydrated helps the body contract and move food, maintaining an optimal gut lining function.

Drink a lot of water for the day to make sure everything operates normally and effectively.

Tip 5: Balanced Diet

A balanced diet is the primary step towards maintaining good stomach health. Make sure that you include a wide range of natural foods, a wide selection of meats, some fats such as olive oil, and lots of vegetables and fruits. Cutting back on unnecessary sugars and synthetic foods will give your stomach a good chance to thrive well.

Shaping one’s eating pattern in a healthy way is a tedious task, as is overcoming cravings and limiting oneself to healthy options! It takes a lot of character and effort to do so. But what eventually waits is the ultimate freedom of better health and well-being. It is the end goal you should think of. 

If you ever feel like you need a professional helping hand, be it catering to a diet plan or designing your daily life activities for better health and well-being, Nirva Health is at your service. We, along with our expert professionals, can create tailor-made healthcare programs that meet your unique needs. Contact us for more proactive and professional guidance on your journey towards better health. 

Just quoting the words of one of our happy client:

“After struggling with digestive issues and low energy, I turned to Nirva Health. Their tailored approach to gut health, including diet adjustments and reducing sugar, made a huge difference. In just a few weeks, my digestion improved, my energy levels increased, and I felt better overall. I’m so grateful for their expert guidance!” -  Sophia (UK), Nirva Client.

Wrapping It Up

The gut is an important component that has an effect on overall health. Sugar is one of the factors that affect the healthy relationship the gut has with the body. Knowing how sugar interacts with the intestinal microflora guides you in making dietary choices that can help achieve a balanced and healthy gut microbiome. Also, we have discussed healthy practices you can follow to cut down on sugar intake and maintain a healthy gut microbiome. Remember to follow these practices, and if any health condition arises, make sure to reach out for professional guidance.

The next time you consider that mid-afternoon sweet snack, ask yourself how you can treat your gut to something much healthier instead. Your gut will appreciate it, and even your whole body!