• Digestive Disorders
• Constipation
• GERD

An Essential Guide on How to Starve Bad Gut Bacteria

Medically reviewed and edited by Samantha Wannos, FNP-C

Persistent bloating, abdominal pain, and unpredictable bowel movements may seem like minor inconveniences, but they can be significant indicators of your gut health.

A healthy gut microbiome is essential for various bodily functions, but when bad bacteria outnumber the good, it can cause several digestive health issues.

However, there are many things you can do to starve bad bacteria and support a healthier gut.

In this article, we’ll look at how you can do this to help you take proper care of your well-being and avoid any health issues. 

What is Bad Gut Bacteria?

The human gut is home to trillions of bacteria, collectively known as the gut microbiome.

While many of these bacteria are beneficial — aiding in digestion, immune function, and other vital processes — others can be harmful when they multiply too rapidly.

This is usually due to factors such as:

• Poor diet

• Antibiotic usage

• Reduced stomach acidity

• Lack of sleep

• Chronic stress

These factors cause "bad" gut bacteria to develop, which may disrupt the balance of your microbiome and contribute to various health issues.

Common health issues associated with bad gut bacteria 

The imbalance — known as dysbiosis — caused by an overgrowth of harmful gut bacteria can lead to several health issues, including:

• Digestive disorders: Conditions like bloating, constipation, diarrhea, and irritable bowel syndrome (IBS) are commonly linked to dysbiosis.

• Inflammatory conditions: Harmful bacteria can trigger inflammation in the gut and other parts of the body. This increases your risk of conditions such as Crohn's disease, ulcerative colitis (UC), and even arthritis.

• Mental health issues: Research suggests a strong connection between gut health and mental health. An imbalance in gut bacteria can contribute to mood disorders like depression and anxiety.

• Weakened immune system: An overgrowth of bad bacteria can weaken your immune response, making your body more susceptible to infections and diseases.

• Metabolic issues: There is evidence linking gut bacteria imbalances to metabolic conditions such as obesity, type 2 diabetes, and metabolic syndrome.

Which Foods Should You Avoid to Reduce Bad Gut Bacteria?

Reducing or avoiding certain foods can help with starving bad gut bacteria and supporting a healthy digestive tract. You should try limiting the following:

Sugary snacks and drinks 

Sugars — especially refined ones — are known to feed harmful bacteria and yeast in the gut, contributing to overgrowth and imbalances. 

This can result in increased gut inflammation and weaker immune function, which can make you more prone to infections.

Avoid the following sugary foods and drinks:

• Sodas 

• Candies

• Pastries

• Sweets 

Processed and refined carbohydrates

Like sugars, refined carbohydrates are quickly converted into glucose once consumed, which can also promote the growth of unhealthy bacteria.

These foods also lack fiber, which is essential for the growth of beneficial bacteria. 

Foods to avoid include:

• White bread

• Pasta made from refined flour

• Snacks like chips and crackers

Processed meats

Because they often contain preservatives and chemicals, processed meats can be harmful to gut health.

These substances can cause inflammation and are linked to other health issues like heart disease and cancer.

To limit your intake of processed meats, avoid foods such as:

• Sausages

• Hot dogs

• Bacon 

Fried and high-fat foods 

High-fat and fried foods can be difficult to digest, which may cause an imbalance in the gut microbiome.

These foods also tend to aggravate conditions like irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD), promoting the growth of bad bacteria.

Reduce your intake of high-fat foods by avoiding:

• French fries

• Fried chicken

• Deep-fried snacks like donuts  

Alcohol 

Excessive alcohol consumption can disrupt the balance of the microbiome and damage the gut lining due to its acidity. 

This creates an environment where harmful bacteria can thrive and multiply, causing an imbalance in the gut. 

That’s why alcoholic beverages should be consumed in moderation and you should limit yourself to no more than seven drinks per week.

Which Foods Should You Eat More of?

Maintaining a balanced gut microbiome is crucial for maintaining good health. One of the best ways to do this is by eating more gut-friendly foods, such as:

High-fiber foods 

Although the body doesn’t digest fiber, this nutrient is used by your gut bacteria as a source of fuel.

This process is called fermentation and it produces short-chain fatty acids that feed healthy bacteria and prevent the overgrowth of harmful organisms. 

A few high-fiber food options you can add to your diet include:

• Vegetables: Broccoli, carrots, and leafy greens are excellent fiber sources that contain a variety of nutrients to support gut health.

• Fruits: Apples, bananas, and berries offer a healthy dose of fiber along with essential vitamins and antioxidants.

• Legumes: Beans, lentils, and chickpeas are not only rich in fiber but also in protein, making them a great dietary addition.

• Whole grains: Foods like oats, barley, and whole wheat provide substantial amounts of fiber, which helps to keep the digestive system running smoothly.

Pre- and probiotic foods 

Pre- and probiotics are essential for maintaining a healthy gut by promoting the growth of beneficial bacteria. They can also suppress harmful bacteria and prevent them from multiplying.

Probiotics are foods or supplements that contain live microorganisms that can support the growth of healthy bacteria. Fermented foods are usually high in probiotics and may include:

• Yogurt

• Kefir

• Sauerkraut

• Kimchi

Prebiotics are foods that healthy bacteria can feed on to support their development. These may include:

• Garlic

• Onions

• Bananas, especially slightly green ones

• Asparagus

Although these foods can help support a healthy gut, always adhere to their daily recommended amounts.

Eating too much pre- and probiotic-rich foods can upset your stomach and cause uncomfortable digestive symptoms.

What Else Can You Do to Starve Bad Gut Bacteria?

In addition to dietary changes, lifestyle adjustments can also help reduce the amount of bad gut bacteria and promote a healthier microbiome.

Exercise more regularly

Regular physical activity is proven to enhance the diversity of your gut microbiome. This is because exercise stimulates the growth of beneficial bacteria that can:

• Improve gut barrier function 

• Reduce inflammation

• Boost mood and energy levels

You should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity every week. 

Manage stress 

Chronic stress can significantly impact your gut health by creating an environment for bad bacteria to thrive, causing an imbalance. 

This is why effective stress management is essential for maintaining proper gut function and supporting your overall health. Popular stress management techniques include:

• Meditation 

• Yoga

• Deep breathing exercises

• Going for regular walks in nature

• Following a consistent routine

Get enough sleep 

Getting enough sleep every night is important for regulating your immune system and maintaining gut health. 

Lack of sleep has been shown to disrupt the microbiome, increasing the risk of inflammatory conditions and impaired gut function. 

To wake up feeling well-rested, aim for seven to eight hours of quality sleep per night.

However, if you struggle to get a good night’s rest, you might need to improve your sleep routine. This may involve:

• Ensuring you go to bed and wake up at the same time every day

• Creating a sleeping environment that promotes rest, like a room that is dark, quiet, and cool

• Avoiding using electronics up to one hour before bedtime

Other lifestyle changes 

Here are a few more tips you can use to support a healthier gut and take care of your well-being:

• Hydrate: Drinking enough water throughout the day helps the digestive system dissolve fats and soluble fiber. These substances are essential for helping good bacteria to grow and thrive. 

• Avoid smoking: Smoking is harmful to the gut lining and can disrupt the composition of the microbiome, increasing the number of harmful bacteria.

• Review your medications: Certain medications — like NSAIDs and proton pump inhibitors (PPIs) — can adversely affect gut health. Discuss alternatives with your healthcare provider if necessary.

When Should You See a Doctor about Bad Gut Bacteria?

While many gut health issues can be managed without medical intervention, there are times when you should consult your doctor. This includes:

• Experiencing persistent digestive issues, including diarrhea, constipation, bloating, or gas

• Developing sudden changes in your bowel habits, including changes in the frequency, consistency, and texture of stool

• Developing new food sensitivities or intolerances

• Experiencing unexplained weight changes 

• Experiencing frequent infections or illnesses 

• Persistent fatigue or mood changes

These symptoms could indicate more serious digestive disorders that require professional medical care.

Consult your doctor to receive an accurate diagnosis and appropriate treatment for your condition. 

Where Can You Learn More about Your Gut Health?

At LifeMD, licensed doctors and nurses can help you manage digestive issues or conditions that can develop as a result of an imbalance in the microbiome.

A team of medical professionals can assist you with nutritional advice, medications, prescriptions, and advice to cope with painful or uncomfortable symptoms.

Consult with board-certified physicians and nurse practitioners online and skip the waiting room. Make your appointment today.

Samantha Wannos, FNP-C

Samantha has 10 years of critical care experience and approximately six years of internal medicine experience. She is skilled in helping patients manage a multitude of chronic health conditions. In her free time, Samantha enjoys spending time with her husband and children, going boating, and attending concerts.

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