Like most things – chocolate and sugar are fine in moderation, but when they become staples of your diet, problems can occur. In this article, we’re going to take a closer look at how chocolate and sugar can affect your gut health, and to share some tips on how to ensure these substances help you maintain an ideal gut balance.
Sugar And Your Gut Health
Let’s start with sugar. Studies have shown that too much sugar in a person’s diet can negatively affect a person’s gut biome. More than 1,000 species of bacteria and trillions of microbes reside in your stomach and intestines and form what is known as your gut biome. These bacteria help to aid in digestion and keep the process running smoothly. There is a delicate balance of bacteria in your gut, and sugar can cause problems for the good bacteria in this ecosystem.
One study funded by Yale and the National Institutes of Health found that excess sugar limited the production of a protein inside the body that helps a specific type of good bacteria thrive. This good bacteria helps a person process healthy foods like vegetables, but excess sugar can lead to a decreased amount of good bacteria in the body, negatively affecting how it can process healthier foods.
Another study found that diets that are high in sugar and processed foods led to an increased risk of inflammation inside the body. This can lead to digestive issues or problems like Crohn’s disease or inflammatory bowel syndrome. Also, because sugar creates an imbalance of healthy gut bacteria, your body can actually start to crave sugar when your gut health is working to get back to normal. If you give into these cravings, you can further damage your gut health.
Sugar is fine in small doses, especially if you’re making healthy choices at meal times. Nutrient-rich foods and vegetables can help promote an ideal gut biome that keeps your digestive system running smoothly. Make sure the majority of your diet comes from healthy sources, and you watch the added sugar and carbohydrate content of your foods to help maintain a healthy gut biome.
Chocolate And Your Gut
Now let’s talk about chocolate. Studies have shown that chocolate can actually promote a healthy gut by aiding in the production of healthy bacteria, but that doesn’t mean you should chow down on a Hersey’s bar every day. Scientific studies have found that cocoa can be beneficial for our gut biomes, but cocoa is not the same as chocolate.
In the studies, researchers were looking to understand how cocoa extract affects our gut microbiome. These extracts did not contain the high levels of sugar or fat found in normal candy bars that you’d find on the shelf at the grocery store. The closest thing to the cocoa extracts in the study are unsweetened cocoa powder and high-cocoa content dark chocolates. Consuming these substances in moderation can lead to an increase in healthy gut bacteria, which can help to keep inflammation and the problems it can cause at bay.
So if you’re going to indulge in some sweets today, make sure you do so in moderation, and consider reaching for some products with the right kind of cocoa. Products with unsweetened cocoa powder or a small bar of dark chocolate can promote a healthy gut biome. Traditional chocolate bars aren’t great for your gut health, but when consumed in moderation and as part of a diet that is high in healthy fruits, vegetables and proteins, you can still maintain an ideal gut balance.
If you’re finding that sugars or certain foods are causing digestive symptoms, consider reaching out to Dr. Bhatti and the team at Bhatti GI Consultants. We can help get to the bottom of your digestive issues and set you up with a treatment plan to normalize your gut biome. For more information, or to set up an appointment, give our team a call today at (651) 430-3800.
