Unhealthy Food Choices and Digestive Health
Foods high in added sugar and low in dietary fiber pose the greatest risk to the digestive system. This includes sweets, packaged beverages, red meat, and meat products. These observations come from Svetlana Pavlichenko, a medical science candidate, nutritionist, cardiologist, and managing director of the ANO Research Center for Healthy Nutrition, speaking with socialbites.ca.
The expert notes that highly processed foods containing various chemicals rank at the top of the danger list for the gastrointestinal tract. Adequate dietary fiber is essential for normal gut function. It supports nutrient absorption, slows sugar uptake into the bloodstream, adds bulk to stool, and helps retain water, which promotes regular bowel movements and relieves constipation and discomfort.
Soluble fiber in the intestines forms a protective mucus layer that safeguards the intestinal walls from mechanical damage. Deeply processed products often lack dietary fiber and feature refined carbohydrates. Regular overuse of these foods can disrupt normal intestinal function, the nutritionist cautions.
She also highlights that sweets and excess sugar disturb the balance of the gut microbiome. They hinder the growth of beneficial bacteria and feed opportunistic microorganisms that may cause illness in adverse conditions.
Sugar also contributes to fatty liver changes. Dr Pavlichenko notes that the World Health Organization recommends limiting added sugar intake to twentyfive grams per day.
Sweet sodas and packaged fruit drinks, which contain high levels of sugar, are harmful to the stomach and intestines. The carbon dioxide in these beverages can mask nausea while irritating the stomach and intestinal mucosa and promoting gas buildup, she explains.
Red meat and its products are also problematic for the digestive tract. Regular consumption of red meat has been linked to an elevated risk of malignant tumors in the intestines. It is advised to eat red meat no more than twice weekly and to accompany meals with vegetables rich in dietary fiber, while limiting meat products altogether.
The nutritionist also addresses the risks associated with vitamins in both deficiency and excess. Maintaining balanced vitamin levels is important for overall digestive and systemic health.