Expert Reveals Top 3 Gut Health Mistakes to Avoid

The intricate world of gut health is gaining increasing attention as researchers uncover its profound influence on our overall well-being. The gut microbiome, a complex ecosystem of over 100 trillion microbes, including bacteria, fungi, yeast, and viruses, plays a crucial role in how our body functions. This collection of microorganisms is so influential that experts often refer to it as the “second brain,” according to registered dietitian Kristian Kirkpatrick, RD.

Endocrinologist and researcher Max Nieuwdorp, PhD, emphasizes the importance of maintaining a healthy gut microbiome for balanced hormone levels. In his book, *The Power of Hormones*, Nieuwdorp details how gut microbes are instrumental in the release and production of hormones, impacting critical processes like metabolism and mood. He shares three key things to avoid for optimal gut health.

One major dietary change Nieuwdorp recommends is reducing red meat consumption. During an interview with Business Insider, he explained that red meat can alter the gut microbiome’s composition by producing “dangerous” metabolites during digestion.

“I try to not eat meat every day,” Nieuwdorp said.

While protein is essential, a diet heavily reliant on red meat can increase the risk of various health issues, including diabetes, heart disease, stroke, and colorectal cancer. Red meat is also known for its high cholesterol, saturated fats, and sodium content.

Ultra-processed foods are another group Nieuwdorp steers clear of. These include sweetened breakfast cereals, processed meats, sodas, and some frozen meals. Instead, he opts for fresh foods without preservatives or additives.

Gastroenterologist Preeya Goyal, MD, highlights the dangers of ultra-processed foods, noting, “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health.”

Finally, Nieuwdorp is cautious about antibiotics, using them only when absolutely necessary. He warns, “They drive dysbiosis in the gut.”

Dysbiosis, as explained by the Cleveland Clinic, is an imbalance in the diversity of gut microorganisms, making individuals more susceptible to infections and disrupting essential functions normally provided by a healthy microbiome. This imbalance can also adversely affect hormone function.

By avoiding these common pitfalls, Nieuwdorp advocates for a balanced gut microbiome, which in turn supports overall health and well-being.

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