Processed foods destroy gut bacteria and diversity, leading to tragic results

by: | January 17, 2025
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processed-foods(NaturalHealth365) While most people are aware of the health hazards of eating too many processed foods, conventional wisdom would have us believe that the connection between diet and disease is more “complex” than it really is.

For example, an experiment has connected processed foods to their impact on gut bacteria levels.   The gut is responsible for immune system health, the basis of good health or disease risk.  A recent review published in Nature Reviews Gastroenterology & Hepatology highlights the growing evidence linking ultra-processed foods (UPFs) and food additives to gut diseases, including inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome.

The study stresses how emulsifiers, sweeteners, and other additives commonly found in UPFs can disrupt the gut microbiome, increase intestinal permeability, and promote inflammation.

Some experts believe the (toxic) fat in these foods causes the most problems; others say it’s the (denatured) simple sugars, the preservatives, or the processing these foods undergo – or perhaps a combination of some or all of these factors.  What’s certain, however, is that over time, these foods can cause chronic inflammation and cellular toxicity, the foundations of disease.

Stunning results after eating processed foods for just 10 days

British professor Tim Spector and his college-age son Tom conducted an experiment.  The younger Spector ate nothing but McDonald’s food for 10 days.  The goal was to determine the precise effects of fast food on gut bacteria within the digestive system and microbiome.

Fecal samples were taken before, during, and after the study period to assess internal bacterial composition.  Tom reported feeling good for the first three days of the study (and enjoying the envy of his friends as he feasted on fast food at each meal.)  However, by the fourth day, he reported “going downhill” very quickly.

He became lethargic and was told by his friends his skin had turned “a grey color.”  The remaining six days of the study period were a major struggle, especially the last few days.  He reported feeling unwell, and once the 10 days were over, he rushed to have a salad and some fresh fruit.

Just 10 days of processed foods reduce gut bacteria diversity by 40 percent

The final lab results for the experiment from Cornell University in the U.S. and the British Gut Project took a few months.  The British Gut Project is a crowdsourced project that allows anyone to get their gut microbiome tested.  The results are published online for anyone to see and analyze.

However, the results were consistent: Tom’s microbiome had been devastated by the 10-day fast food diet.

Massive shifts in common microbe groups were detected.  Bacteroidetes had replaced Firmicutes as the dominant type, and the levels of friendly anti-inflammatory bifidobacteria had been cut in half.

The biggest indicator of gut problems is a loss of diversity in gut bacteria.  Just a few days into the 10-day study, Tom had lost around 40 percent of his total bacteria species – around 1,400 types.

Even more disturbing was that two weeks after the study, his gut microbiome had still not recovered.

Probiotics aid in gut bacteria recovery within the microbiome

Loss of gut diversity is associated with a suppressed immune system, heightened inflammation, increased allergies, and a higher risk of illness.  It can even dull mental acuity and depress mood.

These microorganisms are crucial to digesting food and absorbing its nutrients.  Without them, the whole system suffers.

The American gut microbiome has suffered from too many processed foods and the overuse of antibiotics.  Including more probiotics and prebiotics (fiber) in the diet can undoubtedly help raise levels of beneficial bacteria.

Natural probiotics include fermented foods like non-GMO (organic) miso, sauerkraut, and pickled vegetables – to name a few.  However, in some cases, you may want to consider taking a (high-quality) probiotic supplement – containing specific strains depending on your health needs.

Consult an experienced, holistic healthcare provider to determine what’s best for you, especially if you have a chronic health condition.

Sources for this article include:

NIH.gov
ReadyNutrition.com
TheConversation.com
DailyMail.com

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