Cakes, cookies, chocolates…Many people love a sweet treat, myself included. But sugar, and especially added sugar, can be a threat to our health and well-being.
Although we know that too much sugar leads to weight gain, the other ways that sugar can damage our health aren’t always visible. A prime example of this is the damage it can cause to our gut microbiome.
The Importance of Our Gut Microbiome
The term “microbiome” refers to all the bacteria that live in and on our body. Each species of bacteria is required to play a particular role in the body.
The microbiome is so important that scientists think of it as an organ of the body. This is because the microbiome encodes over three million genes, producing thousands of metabolites. These metabolites all have a major influence on fitness, phenotype, and overall health.
Our microbiome comprises up to 1,000 species of bacteria. These microorganisms take care of numerous processes within the body: immune function, digestion, absorption of nutrients, mood and cognitive function, skin health, and so much more.
The gut microbiota also provides a means for the fermentation of non-digestible substances such as dietary fibers and intestinal mucus. This fermentation is essential for the growth of special microbes that produce short-chain fatty acids and other nutrients.
Unfortunately, the modern Western lifestyle is not always the best for our microbiome. Antibiotics, pesticides, toxins in food, stress, alcohol and many other everyday factors are very harmful to this delicate microbial balance.
One of the offenders commonly found to be the most difficult to avoid is sugar!
How Sugar Affects Our Gut Microbiome
When our gut bacteria are healthy, so are we. We have plenty of energy, our immune system fights off illnesses, we sleep better and ideally overall just feel good inside and out.
On the other hand, when our gut bacteria are overwhelmed by pathogens and yeast, we are unable to break down nutrients in food causing us to miss out on valuable vitamins and minerals and possibly suffer from poor digestion as well as becoming more susceptible to colds and flu.⠀
When we eat a diet high in sugar, the 'bad' bacteria are supported. Sugar is fuel for undesirable microorganisms and allows them to thrive and grow out of control. This ‘bad’ bacteria can damage the gut lining, triggering pro-inflammatory processes.
The gut mucosa plays a vital role as a defense barrier in the intestines. When the cells are damaged, the tight junctions that form the barrier become loose or permeable. This is referred to as Leaky Gut Syndrome and can lead to food allergies and intolerances.
The Many Faces of Sugar
Sugar isn’t always easy to spot. While most of us know to check nutrition labels for sucrose, glucose, and fructose, sugar can come under a variety of other names, such as high-fructose corn syrup, maltodextrin, molasses, and barley malt extract.
Artificial sweeteners may lack the calories of sugar, but they certainly aren’t a healthy option! Often present in processed foods, many artificial sweeteners are toxic chemicals that can damage your microbiome as much as added sugar. Sugar alcohols such as sorbitol, xylitol and mannitol may be safe in moderation, but large amounts can irritate the gut and cause bloating and diarrhea.
Natural sugars do exist, such as honey, agave, maple syrup, and coconut sugar, but remember, yup, they’re still sugar, so we still don’t want to overdo them.
Another natural alternative is Stevia.