Gut Health Plan Slider: Day 3 Facts

First, let’s define sugar.

“Sugar is a type of carbohydrate that provides energy for your cells, tissues, and organs, explains Dr. Laster. “They need it to function!”

But there are two different types of sugar:

Natural sugars: These occur naturally in foods like fruit, vegetables, and dairy.
Added sugars: These are added to foods and beverages as they’re manufactured or processed.

Is one type of sugar better than the other?

“Both natural and added sugars are metabolized by your body in the same way,” explains Dr. Laster. “Natural sugars, though, are typically consumed from whole food sources that also contain other nutrient benefits like fiber, vitamins, and minerals.

Unfortunately, there’s no benefit to eating added sugar, often found in popular pre-packaged foods.”

Just like America has a fiber problem, it has a sugar problem, too.

“The average adult in the United States consumes around 308 calories from added sugars per day,” says Dr. Laster.

“That’s over three times the American Heart Association’s (AHA) recommendation of 100 calories from added sugars for females and 150 calories for males.”

But what’s it got to do with the gut?

Some recent mice studies show that there could be a relationship between sugar intake and the balance of “good” and“bad” bacteria in your gut.

“This imbalance is called dysbiosis and can lead to problems like metabolic disease and pre-diabetes,” explains Dr. Laster.

But that’s not all…

According to Dr. Laster, a bacterial imbalance can also directly affect your:

Energy: Your gut may produce less short-chain fatty acids, which are vital for energy production and maintaining the gut wall’s integrity. This impacts the way your body stores and burns energy.
Mood: Your gut might produce less neurotransmitters like serotonin (a “happy hormone”), contributing to mood swings, anxiety, and depression.
Sleep: Your circadian rhythm may be thrown off, resulting in difficulties in falling asleep, poorer sleep quality, and a higher likelihood of insomnia.
Weight: You are more likely to have a higher body weight when there’s an imbalance of good and bad bacteria in your gut.

The takeaway: too much sugar can have a negative impact on your gut—and your overall health.

“The biggest culprits of added sugars are processed foods and drinks,” claims Dr. Laster.

Click “Done” or the back arrow in the top left corner and move onto the TIPS to get a bunch of low-sugar, gut-friendly food swap suggestions.