We all know sugar isn't good for us, but how bad is it exactly? According to a new study, it can have some pretty concerning effects on our gut health.
Information on gut health varies from source to source, but one thing that has always remained true is that inflammation is the root of a number of health concerns. It’s why we’ve become so sensitive to certain foods that trigger inflammatory responses in the body (and there are many), but there is one in particular that has a higher response than most: sugar. According to a new study, consuming too much sugar could trigger permanent damage to the colon. New research in Cellular and Molecular Gastroenterology and Hepatology confirms that high-sugar diets are more prone to intestinal harm and long-term damage than other diets.
The effects of sugar on the gut
We’ve known for a long time that sugar is not good for us, but what exactly does it do to the gut?
The study had an immediate focus on the connection between sugar and the colon, exploring how cells in the lining of the colon react to a high-sugar intake. Using a human colon, researchers identified that the effect of sugar on intestinal stem cells (ISCs) and transit-amplifying cells (Tas) was detrimental to the ordinary function of these cells to renew and maintain the intestinal lining. High-sugar diets were shown to cause inflammation in the colon and directly inhibit the function of these cells which, over time, led to irreparable damage.
How much damage can sugar do?
Going beyond what we know about sugar and its negative effects on our metabolism, cardiovascular health and our mental health, the study explains these mechanisms that make sugar so detrimental to our health. Reiterating the fact that high-sugar diets fed bacteria in the gut that causes an imbalance in our microbiome, the study acknowledged that sugar has ripple effects on our immune system as well as our metabolic health and can create issues in the bowel. But the main finding of the study was the way in which sugar had the ability to permanently impair colonoid development. This is all pinned down to the cellular reactions caused by sugar when not consumed in moderation.
How to better care for your gut?
Up your fibre
All the bad bacteria in your gut will feast on sugar, leading to the many health concerns listed above. One way to counter this is to feed your good bacteria, and good bacteria love fibre.
Fibre is found in most plant-based foods, but specifically in wholegrains, apples and avocados.
Limit ultra-processed foods
Eating foods that are as close to their natural state as possible is one of the best ways to support healthy gut functioning. While it can be hard at times to source foods with no processing at all, try and consume foods that are as minimally processed as possible. It’s these foods that retain all of their nutritional value, without the added nasties to fuel a healthy gut.
Drink plenty of water
Water is the ultimate assistant in breaking down foods so that your body can absorb all of its nutrients. Ensuring you keep a high h20 intake will also mean that the bacteria in your gut are diverse and not overrun by unhealthy bacteria.
Adapted from: Body+Soul
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