The Impact Of Sugar On Your Gut

Most of us have probably heard by now that sugar is basically in everything that we eat including dairy, vegetables, fruits, and processed foods. We have probably also been told time and time again how bad it is for our bodies. Heart disease, elevated blood pressure, and high cholesterol have all been linked to a high-sugar diet. But that’s not all. It can also have a negative impact on your gastrointestinal system in some surprising ways. So what exactly are the negative effects of sugar on our GI tract?

To start, it is important to know that sugar is generally absorbed in your small intestine. If you are eating a moderate amount of sugar (under seven teaspoons which is roughly a can of soda), there is a high chance that it doesn’t make it to your large intestine where your gut microbes are found. However, excess sugar that your body is unable to break down and absorb is left sitting in your bowels where it begins to ferment. It will begin to move slowly through your large intestine, making you feel bloated and gassy. This can lead to cramping, stomach pain, and spasms.

At the same time, the excess sugar is feeding the bad bacteria and yeast in your microbiome which begins to create an imbalance in your gut. This imbalance decreases the healthy bacteria in your microbiome, which is crucial for processing healthy foods. It also causes you to crave more sugar which can damage your gut further. It can even lead to leaky gut syndrome by causing changes to the internal mucosal barrier of the intestine and allowing harmful substances to pass through.

High levels of sugar in your diet can also negatively impact the gut microbiome’s ability to regulate blood sugar which can lead to the onset of Type 1 and Type 2 Diabetes. Diets high in simple sugars can also cause inflammation inside the body, leading to digestive issues such as Crohn’s disease or inflammatory bowel syndrome.

How to Undo the Impact of Too Much Sugar

The good news is that on average, it only takes around six months to build up a healthy microbiome. This can be done by following a balanced diet high in fiber and nutrients. It is important that the majority of the food you eat comes from healthy sources and that you limit the amount of sugar that you consume. One of the easiest ways to do this is by consuming savory snacks instead of sweet ones. You can also avoid drinking sugary drinks like soda or juice which are packed full of sugar. Always check the nutrition labels when you are buying groceries and choose the ones with the least added sugar.