The 5 Worst Foods For Your Gut

Did you know that the typical Western diet is changing our gut bacteria and putting us at a higher risk for illness and disease? 

An imbalance of bacteria in the gut is known to affect the immune, hormonal and central nervous systems contributing to the development, progression and treatment of many diseases. 

These are the 5 worst culprits for disrupting our gut health and the communities of good bacteria: 

1. Refined carbohydrates and sugar 

A high intake of sugar can promote the growth of bad bacteria and reduce the numbers of good bacteria. This imbalance can lead to disease, inflammation and adverse food reactions. 

2. High animal protein 

High consumption of animal-based proteins can also lead to an overpopulation of harmful bacteria, increasing the risk of cardiovascular disease and inflammatory bowel disease (IBS) 

3. Too much saturated fat

A high intake of saturated Fatty Acids reduces the richness and diversity of gut bacteria. This can contribute to an imbalance of gut bacteria, gut inflammation and intestinal barrier alterations. 

4. High salt 

High intake of refined salt could stimulate the growth of pathogenic bacteria to the detriment of beneficial bacteria, leading to potential alterations of the intestinal barrier. ONLY use Pickling salt

5. Food additives

The use of food additives such as non-nutritive sweeteners and emulsifiers in processed foods can modify the composition, movement and function of the gut microbiota, causing inflammation, glucose intolerance, allergies and metabolic disease.


1. Prebiotic foods

Prebiotic's are non-digestible food ingredients such as bananas, asparagus, garlic, almonds and chickpeas, that have a beneficial effect on gut health and symptoms, stimulating the growth and activity of bacteria and reducing gastrointestinal disorders, including infection irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) and allergic food intolerance. 

2. Dietary fibres 

Dietary fibres are resistant to digestion in the small intestine, so in the large intestine help form short-chain fatty acids (SCFA’s) or help to remove waste. These include fruits and vegetables, barley, flaxseeds, lentils, peas and psyllium. 

3. Polyphenols

Plant polyphenols are found in plant foods and help prevent cardiovascular disease, diabetes, obesity and other health issues. Polyphenols are typically found in coloured fruit and vegetables such as black beans, berries, apples, nuts, vegetables and cloves, and can influence gut microbiota composition. 

4. Good fats

Monounsaturated fats of the Mediterranean diet and omega-3 polyunsaturated fatty acids (PUFAs) help restore a healthy gut bacteria composition and increase the production of anti-inflammatory compounds. Examples of good fats include avocados, olive and sesame oils, nuts and seeds, fatty fish and tofu. 



The Mediterranean diet is high in fruits, vegetables, olive oil, nuts, legumes and whole grains, with a greater consumption of plant proteins than animal proteins. research shows that adherence to a Mediterranean diet supports disease prevention, promotes better gut health with microbiome diversity and exerts anti-inflammatory activity. 


A combination of natural ingredients has been shown to promote and maintain a healthy gut and improve symptoms. A formula containing partially hydrolysed guar gum (PHGG), glutamine, zinc, aloe vera, turmeric and slippery elm provides targeted support for blanched microbiota composition and healthy gut function. 

If it is of interest to you, please check out our video on the fascinating link between the gut and the brain, and how what you eat may be affecting your mood. 

Until next time, 

Dedicated to Improving Your Wellbeing and Committed To Helping You Achieve Abundant Health and Wealth, 

The team at Unique Health and Wellness.


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The information provided does not take into account individual needs of any particular person. When providing this information, it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified 
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Unique Health and Wellness Australia is affiliated with InnerOrigin with the intention of selling non-therapeutic goods which enhance health and wellbeing. These are ancillary products which will not compromise therapeutic goals. InnerOrigin also sells TGA approved therapeutic goods, however we actively discourage our clients from substituting their prescribed natural medicines with these products. Our financial interest in InnerOrigin will therefore not influence the quality of care we provide to our clients. Our high standard of care for our clients is always our first priority.