intestine. Fermented soy is a different character and does not fall in the same category as processed soy products like tofu, soy milk, soy sprinkles, soy meat and cheese and soy proteins. Fer- mented soy products include miso and soy sauce and are OK to use.
4. Sugar: The food that needs no introduction, sugar, wreaks
havoc on the GI system primarily through three drivers: suppress- ing immune function, feeding pathogenic bacteria and yeasts in the gut, and generating inflammation. Sugar is a very broad category and refers to high sugar foods or processed sugar foods as well, such as cakes, candies, cookies, granola, dry cereal, bagels, crackers, etc. People with candida overgrowth, IBS, IBD and Celiac disease would be best served curbing sugar intake drastically until they were in a stable place with their symptoms. 5. Beans/Legumes: Beans and legumes contain compounds in them called lectins and saponins. These compounds exacerbate leaky gut, keeping up the cycle of inflammation and immune stimulation. Their carbohydrates are enormously difficult to di- gest, as evidenced by the popularity of products like Bean-o. 6. Nightshade Vegetables: The nightshades include tomatoes,
white potatoes, eggplant and bell pepper. They are part of the Solanaceae botanical family, and contain a variety of compounds, including solanine, that can exacerbate leaky gut and also de- crease cellular energy in the intestines. People with GI compro- mise should avoid the nightshade family of vegetables until they complete a full gut restoration program. 7. Fake Fats/Trans Fats: In addition to being very difficult to
digest, which can spark symptoms of gas, bloating, cramps and loose stools (has anyone seen the commercial for Olean?), these fats inhibit optimal nutrient absorption by speeding up the intes-
tines. Trans fats also make cells and membranes more rigid, which decreases cellular communication and fluidity. 8. Fake Sweeteners: The major GI symptom caused by fake
sweeteners is gas and bloating. Many dieters will swap to “sugar free” versions of their favorite candies and sweets to find a slew of digestive problems they never had before. These are best used sparingly, if at all. 9. Gums and thickeners: Guar gum, xantham gum and
carageenan have all been shown to cause colitis in mice models. People that have colitis and inflammatory bowel disease should avoid these compounds. If you have been on an elimination diet, or have swapped cow milk for a milk alternative and are still having GI symptoms, check the ingredient label for gums. 10. Red Dye: Red dye is inflammatory, disrupts nerve signal- ing, decreases energy production and output, and is directly toxic to cells. You'd be surprised at how many foods contain red dye, including cerals, cookies, many beverages, prepared sauces and more.
Did any of these foods surprise you?
Written by Jillian Teta, ND, who is a medically trained naturopathic doctor, practicing at the Naturopathic Health Clinic of NC in Winston-Salem. Got gut problems? You'll want to LIKE her at
Facebook.com/FixYourDigestion or fol- low her blog:
www.FixYourDigestion. com. For an appointment, call 336-724- 4452. See ad on page 14.
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