SUGAR’S INFLUENCE ON
GUT HEALTH: UNRAVELING
THE EFFECTS

There’s no denying it, every now and then, we all crave something sweet! But, are you aware of the effects that excessive sugar can have on your digestive system?

Don’t get us wrong. We aren’t saying cut sugar out entirely, after all there is no harm with enjoying some sweet treats in moderation. So, you are probably wondering if sugar harms beneficial gut bacteria? Join us as we unpack everything you need to know about sugar and its effects on the microbiome.

The Gut Microbiome

Firstly, let’s explain what the gut microbiome is. The human body is made up of trillions of bacteria, viruses, and fungi, collectively called the microbiome. Microbes mainly live within the intestines and on skin. The majority of microbes are usually found in a “pocket” of the large intestine, called the cecum, commonly known as the gut microbiome.

These microbes play many significant roles in the human body, and without the gut microbiome, survival would be challenging. The impact of the gut microbiome on your body starts from the moment of birth. Therefore, as your microbiome develops, it influences the body in various ways. Having grasped the concept of the microbiome, let’s now examine how sugar affects it. 

The impact of sugar on gut bacteria depends on the specific types of bacteria involved, therefore their response to sugar may vary and result as follows:

1. Sugar Disrupts The Balance Of Bacteria

A well-balanced and healthy microbiome, contains different strains of yeasts and bacteria that coexist harmoniously. However, unhealthy microbes often fuelled by sugar, overpowers the friendly strains in your gut. We eat everyday to nourish the diverse microbial community within us. So, when the supply of sugar in your gut gets depleted, these strains signal the body to crave something sweet.

Therefore, an increased consumption of sugar leads to an increase of pathogenic bacteria in the gut and decreases the presence of beneficial bacteria such as Bacteroidetes. This excessive sugar intake has the potential to disturb the overall equilibrium of the microbiome.

2. Inflammation

A high-sugar intake is proven to impact the gut microbiome by influencing its role in immune regulation. It also influences the integrity of the intestinal lining which leads to a condition called ‘leaky gut’. This condition allows undigested particles and toxins to pass through the gut wall and enter the bloodstream, triggering inflammation. In addition, resulting in diseases such as cardiovascular disease, cancer, diabetes type 2 as well as obesity.

3. Neurotransmitters

Dopamine functions as a neurotransmitter in the brain. Its role is to send messages between nerve endings. A certain part of the brain, known as the rewards center, is where dopamine receptors are triggered by activity. This happens when exposed to excitability toxins, such as refined sugar, which makes us feel happy. Neurons have a limited capacity for neurotransmitter production. Consuming excessive amounts of sugar, results in a surge of dopamine followed by a sharp decline as the neurons become depleted of this neurotransmitter.

Therefore, we become tired and sad, and this makes us want more of the thing that made us happy, which leads to what is called ‘addiction cravings’. Continuous sugar intake causes frequent stimulation of the dopamine receptors which eventually results in diminished dopamine production (because there isn’t enough time to produce more), causing intensified sugar cravings and emotional shifts from happiness to depression. 

So How Can We Restore Balance To The Microbiome?

1. Resist The Sweet Tooth Temptations

Maybe you find yourself reaching for sugar in certain situations? Remember the last time you enjoyed something sweet. Were you stressed, tired or anxious? Identifying your personal sugar triggers can help you to navigate through cravings more effectively. Paying close attention to your sugar cravings is a powerful way to reduce their influence on you.'

2. Consume Probiotics

Taking a  daily probiotic should be part of your regular health routine, as it can provide numerous advantages. Probiotics helps with preserving a balanced and healthy mix of bacteria in the gut, assisting in its restoration with beneficial microbes after disruptions to the microbiome.

3. Incorporate Probiotic Foods Into Your Diet

When your microbiome is imbalanced, including more beneficial bacteria can temporarily displace the harmful bacteria, allowing your friendly strains to flourish. A simple way to achieve this is by consuming fermented foods which are rich in a variety of supportive bacterial strains. Some of these foods include: kombucha, yoghurt, kefir, sauerkraut and pickles made without vinegar.

The truth is, we all will encounter a tempting sugary treat now and then. But reducing your consumption of sugar improves your microbiome. Remember, a well-maintained gut can lead to a healthier you. 

Having Rawbiotics by your side means a daily sip of natural probiotic goodness. Just one tot a day keeps your gut on track - suitable for everyone in the family. Find it in 200ml, 500ml, and 1L bottles, ready to enhance your well-being, available online or at your nearest stockist.