Does poor gut health increase the risk of type 2 diabetes? Know which foods should be eaten and which should be avoided

Gut bacteria play a very important role in determining your blood sugar levels. This is why one needs to eat stomach-friendly foods, not only for good gut health but also to stabilize blood sugar levels. Speaking on how the gut affects sugar levels, Dr. Debjyoti Dhar, Co-Founder and Director, Leucine Rich Bio Pvt Ltd, told HT Lifestyle that an imbalance in gut microbes can actually interfere with insulin sensitivity, impact inflammation and disturb glucose metabolism. Gut health has a big impact, especially for type 2 diabetes.

Also read: Skipping meals on weekdays and overeating on weekends? Gastroenterologist explains how this habit damages your intestine

How is gut health linked to diabetes?

Explaining how the gut microbiota plays a role, Dr. Dhar elaborated, “The disrupted gut microbiome of diabetic patients is characterized by a depletion of beneficial microbes, including SCFA-producing, Faecalibacterium prausnitzii, and Roseburia, and an overabundance of pathogenic and inflammation-inducing microorganisms.” In other words, people with diabetes have less beneficial gut bacteria that regulate inflammation and support insulin function.

“Such complications impair the ability of the gut to regulate barrier function, increasing the likelihood of gut leakiness and the circulation of disruptive lipopolysaccharide (LPS) endotoxins. The continued increase of LPS increases inflammation, which reduces the effectiveness of insulin on body tissues and consequently leads to resistance. SCFAs are inhibited by the release of GLP-1 and PYY. are known to stimulate and release insulin while controlling appetite and glucose metabolism,” said Dr. Dhar.

A healthy gut ensures that insulin functions well too, keeping blood sugar levels stable. It helps control inflammation and manage appetite. In short, maintaining good gut health may also reduce the risk of type 2 diabetes.

Exercise and diet to promote gut health

After this, exercise is often recommended to maintain both gut health and blood sugar levels. Suggesting the ideal exercise duration, Dr. Dhar reveals, “Aim for 150 minutes of moderate aerobic exercise (like brisk walking and swimming) and 2 sessions of resistance training each week, which also improves microbiome diversity and reduces endotoxemia.”

Apart from exercise, diet is also important. A good diet also helps reduce lipid inflammation and improve insulin sensitivity. Dr. Dhar recommends a practice called meal sequencing. “To help reduce glucose levels after meals, consume fiber first, followed by protein, and lastly fats and carbohydrates (especially starchy/sugary ones).”

Foods to Eat and Avoid

Dr. Dhar told what a person should eat and what he should not eat:

what to eat

• Prebiotic and Fermentable Fiber: They are found in legumes (chickpeas and lentils), oats, resistant starch (potatoes and rice that have been cooked and cooled), raw bananas, Jerusalem artichokes, and other foods to promote the production of SCFAs.
• Fermented foods containing probiotics: Unsweetened yogurt with live cultures, kefir, plain sauerkraut, kimchi (low in sodium), and unsweetened fermented soy.
• Healthy Fats: Omega-3 sources (flax, chia seeds, fatty fish and salmon) to reduce inflammation in the gut and increase insulin sensitivity.
• high polyphenol: Green tea, berries, dark chocolate (>70%), and spices turmeric and ginger to improve gut flora and increase their diversity.

what not to eat

• Refined Sugars and Carbohydrates: They (soda, pastries and white bread) enable certain pathogenic bacteria to thrive and result in an increase in glucose after a meal.
• saturated fats: Feeding endotoxin-producing bacteria in excess with saturated fats, particularly from processed meats, full-fat dairy and palm or coconut oil, as well as oils, butter and tallow from beef and other sources.
• artificial sweeteners: Artificial sweeteners (such as saccharin and sucrose), which some studies have found to disrupt the balance of the gut’s microbial ecosystem.
• Antibiotic Treatment: Overprescribing antibiotic treatment (which is only done if strictly necessary), as they destroy the gut microbiome that performs vital functions such as producing SCFAs and protective microbial barriers.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.