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 should not be eating to keep your stomach happy.

FEMAIL spoke to Alayna Hutchinson, who is healthcare growth associate at gut health biotech company Pendulum Therapeutics, and she has shared five foods that can improve your digestive system.

She has also shed light on the products that aren’t so beneficial and how people can figure out the state of their gut health based on their bowel movements, energy levels and skin condition. 

One of the foods that get the tick of approval from Alayna, who is based in Portland, Oregon, is a favorite among celebrities like Gwyneth Paltrow and Salma Hayek. Meanwhile another has long been touted as an apparent aphrodisiac, but, according to the dietitian nutritionist, it can also nourish your intestinal barrier.

To help you navigate your way to better gut health, Alayna has broken down how each food benefits you, and which ones you should be avoiding and why.

FOODS THAT BENEFIT GUT HEALTH

Bone broth

The first food that the dietitian nutritionist brought up was bone broth, with its popularity driven by the likes of A-listers Gwyneth and Salma.

And it’s not without merit, with Alayna explaining that it was rich in collagen and amino acids like proline and glycine, which were ideal for supporting the integrity of the gut lining.

‘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 like Akkermansia muciniphila,’ according to Alayna.

Polyphenols are naturally occurring compounds that can be found in plant foods, including fruits, vegetables, wine, tea and dark chocolate, Healthline says.

‘They can act as antioxidants, meaning they can neutralize harmful free radicals that would otherwise damage your cells and increase your risk of conditions like cancer, diabetes, and heart disease,’ it explained.

Further it also promotes anti-inflammatory effects in the gut, Alayna added. 

Black beans

Being high in soluble fiber, black beans can help with growth of beneficial bacteria in the colon and in turn contribute to a healthy gut microbiome, Alayna shared.  

‘Fiber also helps regulate bowel movements,’ she told DailyMail.com.

The dietitian nutritionist also offered up a pro-tip to people looking to incorporate more fiber into their lifestyle.

‘If you are starting to ramp up your fiber intake, go slow to help your digestive system acclimate,’ Alayna explained.

Arugula

The leafy green has bitter compounds, like glucosinolates, which can boost the production of bile.

‘Bile plays a crucial role in the digestion and absorption of fats,’ Alayna said.

And for those who wanted to get the full benefits of it, the dietitian nutritionist suggested starting your meal with arugula ‘to prime your digestive system.’ 

Oysters

It’s long been touted as an apparent aphrodisiac, but little evidence has found oysters do boost your sex drive.

But what they are good for is your gut health, Alayna has shared.

‘Oysters are a good source of zinc, a mineral that plays a role in maintaining the integrity of the gut barrier,’ she explained.

‘Zinc is essential for the function of tight junctions between cells in the intestinal lining. 

‘Oysters are also a great source of sodium, and potassium – which, along with zinc, support stomach acid production.’

FOODS YOU SHOULD AVOID TO MAINTAIN GUT HEALTH 

Artificial sweeteners

The first thing 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 linked to alterations in bacterial composition, potentially leading to gut dysbiosis.’

Fried foods

Hold the fries! 

No surprises here, but the dietitian nutritionist advises people to steer clear of deep-fried foods, which can damage people’s gut health.

‘Fried and greasy foods can be difficult to digest and may contribute to inflammation in the gastrointestinal tract,’ Alayna explained.

‘The high fat content can also disrupt the balance of gut bacteria.’

Processed meats 

Processed meats such as hot dogs, bologna and pepperoni should be avoided, Alayna says.

‘Diets high in processed meats have been associated with an increased risk of gut inflammation and conditions such as colorectal cancer,’ she said.

‘The compounds formed during meat processing may also negatively impact gut health.’