The six worst foods for gut health

The consensus among nutrition experts is that excessive consumption of red meat is bad for gut health. Even comparatively lean cuts of red meat, such as top sirloin and T-bone steaks, are high in saturated fats and should ideally be replaced with lentils, beans, chicken or omega-3-rich fish.

 But Dr Nik Kamperidis, consultant gastroenterologist at London Digestive Centre, can also see its benefits. “Red meat is an excellent source of protein and nutrients, and I don’t believe it should be entirely removed from your diet,” he says. “Of course, if someone eats a ribeye steak three times a week, that’s a lot of fat – it’s not going to serve them well. But I’m more in favour of an all-inclusive diet consumed at reasonable rates than one that excludes certain foods.”

Moore concurs. “If it comes from a healthy animal, red meat can be very beneficial,” she nods. “We need to be careful about completely ruling out foods. Human nutrition is complex and nuanced. It’s not black and white.”

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What are the signs of an unhealthy gut?

Bloating and gas

Gut dysbiosis – when you have too many bad bacteria living in your gut – can be the cause of discomfort: “The pathogenic or unfriendly gut microbes feed on your food and over-ferment, causing excess production of methane or hydrogen gas,” Moore explains. “So bloating at the end of the day or shortly after eating, is a sure sign of problems with your gut microbiome.”

Constipation

For Amati, constipation is the clearest indication of an unhappy gut microbiome: “Transit time – which means the time a food takes to travel from your fork to the loo – is a good indicator of how well your gut microbiome is doing.” 

Skin disorders

The exact causes are not fully understood but emerging research shows a link between gut health and skin conditions such as eczema, psoriasis and dandruff. 

Weight fluctuation

Unexpected weight-loss or weight-gain can be linked to an unbalanced gut microbiome, though it may also indicate other serious medical conditions. 

Insomnia

Sleep disturbances are often the result of inflammation. “Our gut microbes are hugely involved in the process of how inflamed our bodies are,” says Moore. “Inflammation has your body on high alert: it’s like it’s on fire – it can’t switch off.” 

Reflux

Acid reflux is another red flag, Amati warns, even though it comes from the stomach rather than the gut. “The oesophageal microbiome and the gut microbiome are connected,” she says. “They communicate with each other.”

What are the potential consequences of neglecting your gut health?

There is a growing amount of research indicating that the lower your gut microbiome diversity, the more likely you are to develop inflammatory bowel disease, coeliac disease, type 2 diabetes, psoriatic arthritis and skin conditions such as eczema. An unhealthy assortment of gut bacteria can also contribute to chronic inflammation, which is believed to be a factor in the development of heart disease and cancer.  

Even the less serious consequences of gut dysbiosis can be debilitating. An imbalance in the microbiota living in our gut can result in fatigue and sleep disturbances. It can also influence our mood and our mental health, contributing to disorders such as anxiety and depression, and has an adverse impact on cognitive function, which includes our ability to make decisions, learn and remember.