Health and Nutrition
Study Finds: Western Diet Damages Gut Health and Increases Risk of Inflammation and Disease
Ultra-processed foods, refined oils, and excess sugar may harm your gut microbiome — experts recommend whole foods, probiotics, and plant-based nutrition to restore balance
- Shira Dabush (Cohen)
- פורסם כ"ו אדר התשפ"ה
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A study published in the prestigious journal Nature Reviews Gastroenterology & Hepatology has found a direct connection between the modern Western diet and declining gut health.
Led by Dr. Sofie Van De Wiele and her team at Ghent University in Belgium, the research found that certain foods significantly — and in some cases irreversibly — damage the composition of gut bacteria, known as the gut microbiome, which plays a vital role in digestion and maintaining a healthy gut environment.
According to the researchers, disruptions to the microbiome can lead to inflammation, weight gain, weakened immune response, and even neurological problems.
What Foods Should Be Avoided?
Following are the specific food categories the study identified as harmful to gut health:
Ultra-Processed Foods
Includes packaged snacks, sugary breakfast cereals, frozen meals, and highly processed snack bars.
These products often contain preservatives, stabilizers, and artificial colorings that damage the gut microbiome. Tempting as they may be, it’s best to stay away.High-Sugar Foods
Soft drinks, store-bought desserts, sweet spreads, and candy. Sugar promotes the growth of harmful bacteria and increases food cravings, creating a vicious cycle. Keep these to a strict minimum.Hydrogenated Fats and Refined Vegetable Oils
Found in margarine, soybean oil, and corn oil.
These fats can trigger inflammation and disrupt gut balance. Look for healthier fat alternatives like olive oil or avocado oil.Processed Meats
Sausages, deli meats, packaged pastrami, and frozen burgers. These products often contain nitrates and chemical preservatives that negatively affect digestive health. Whenever possible, opt for fresh, homemade alternatives.Excessive Alcohol
Alcohol directly irritates the intestinal lining and disrupts the balance of gut bacteria. Moderation is key.
What Should You Eat Instead?
The researchers strongly recommend a gut-friendly, whole-food-based diet:
All types of vegetables
Legumes and beans
Whole grains
Fresh fruits
Probiotic-rich foods, such as yogurt, kimchi, sauerkraut, and other fermented vegetables
These foods help promote a diverse and resilient gut microbiome, reducing inflammation and supporting both digestion and immune health.
