The Western diet is often found to be riddled with processed foods, refined sugars, and unhealthy fats that can be linked to many gut-related issues. In particular, Western diet frequently disrupts the gut microbiome. Our gut microbiome consists of trillions of bacteria that play a vital role in digestion, immunity, vitamin production and overall health.
Consuming food that is highly processed and low in fiber, can lead to a lack of beneficial bacteria and an increase in harmful bacteria, throwing off our gut microbiome balance. The imbalance created is known to be dysbiosis–and in many cases can be associated with bloating, constipation, and irritable bowel syndrome (IBS). In the Western diet, excess sugar and unhealthy fats can create inflammation in our digestive system–impairing the natural digestion process, which leads to long-term health impacts.
Restoring Gut Health with Dietary Changes
One way to rejuvenate your gut health is to change what you regularly eat, and add foods to your diet that encourage healthy digestion.
- Increasing Your Fiber Intake: Eating fiber helps nourish the good gut bacteria. Eat whole foods that are high in fiber, such as fruits, vegetables, and legumes.
- Start Incorporating Probiotics: Eat foods that contain good bacteria–this will replenish the good bacteria in your gut. Some of these foods include: yogurt, kefir, and fermented vegetables.
- Keep Processed Foods and Sugar To a Minimum: Reducing processed foods and sugary beverages such as sodas and juices will support a healthier microbiome and decrease inflammation.
You can have profound positive effects on your gut health by incorporating more whole foods, reducing processed food intake, and adding fiber and probiotics to your diet. All these will decrease inflammation and benefit digestion.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has been practicing medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.