Are These Foods Damaging Your Gut?
They could be increasing cancer risk too!
Have you ever wondered if something in your diet might be quietly damaging your health without you realising it?
Seemingly harmless foods you may consume regularly could be subtly sabotaging your gut health and even posing a risk to your long-term well-being.
There’s a harmful ingredient lurking in common foods: artificial sweeteners.
While you might think you’re making a healthier choice by avoiding sugar, these popular substitutes could be wreaking havoc on your digestive system and potentially increasing your cancer risk.
Find out where these sweeteners are hiding and the steps you can take to protect your health.
The lowdown on artificial sweeteners
Artificial sweeteners are synthetic substances designed to mimic the taste of sugar but with little to no calories. They are often much sweeter than sugar, which means only a small amount is needed to achieve the desired level of sweetness. Some of the most common artificial sweeteners include:
- Aspartame is a low-calorie sweetener about 200 times sweeter than sugar.
- Sucralose is another commonly used sweetener, known to be 600 times sweeter than sugar.
- Saccharin is one of the oldest artificial sweeteners, around 300 to 400 times sweeter than sugar.
- Neotame is a derivative of aspartame and is the sweetest of all, ranging from 7,000 to 13,000 times sweeter than sugar!
- Acesulfame Potassium (Ace-K) is around 200 times sweeter than sugar and is often used in combination with other sweeteners.
The intense sweetness of artificial sweeteners enables manufacturers to use smaller amounts to achieve the desired level of sweetness – they do this to reduce costs.
Where are they found?
- Low-calorie or diet soft drinks use artificial sweeteners as a sugar substitute.
- Sugar-free chewing gum, mints and sweets are mostly made with artificial sweeteners.
- Sugar-free desserts like yoghurt, ice cream and baked goods marketed as sugar-free or low-calorie frequently use these sweeteners.
- Packaged and processed foods including sauces, dressings and snack bars.
- Many over-the-counter medicines, especially those marketed for children like cough syrups and painkillers, use artificial sweeteners to enhance flavour.
- Flavoured beverages such as instant drink mixes and flavoured water.
How artificial sweeteners affect your gut
Disruption of the microbiome
Artificial sweeteners have been shown to affect the composition of the gut microbiome, which is the diverse community of microorganisms residing in the intestines, along with their genetic material and functional roles. These sweeteners can lead to a decrease in microbial diversity or alter the balance of various microbial species within the gut. A disruption in the balance of these bacteria can lead to dysbiosis (an imbalance in gut bacteria), which may contribute to digestive issues, inflammation, and has been linked to metabolic disturbances and glucose metabolism problems.
Increased gut permeability
Increased gut permeability, often referred to as “leaky gut,” has been associated with artificial sweeteners. This condition arises when the intestinal lining becomes damaged, allowing toxins, undigested food particles and pathogens to enter the bloodstream. The resulting inflammation can contribute to various gastrointestinal disorders and worsen symptoms of inflammatory bowel disease.
Altered metabolism and increased appetite
Evidence suggests that artificial sweeteners may lead to increased food consumption and weight gain by disrupting how the body processes sugars and fats. This can alter appetite regulation, causing stronger cravings for sweet and high-calorie foods. Despite being calorie-free, they can trigger insulin responses, affecting insulin sensitivity and blood sugar control. Artificial sweeteners can also disrupt hunger and satiety hormones like ghrelin and leptin, impacting appetite and eating behaviour.
Potential cancer risks
Concerns have been raised numerous times about the cancer risks associated with certain artificial sweeteners. Saccharin, one of the first artificial sweeteners, was once linked to an increased risk of bladder cancer in lab rats.[1] While further research has reclassified saccharin as safe for human consumption, concerns about other sweeteners persist.
Aspartame, another widely used sweetener, has faced scrutiny over potential cancer risks. Although major health authorities such as the FDA and the European Food Safety Authority deem aspartame safe at typical consumption levels, its long-term safety and potential carcinogenic effects continue to be debated. In 2023, aspartame was classified as “possibly carcinogenic to humans” (Group 2B) based on “limited” evidence linking it to cancer in humans.[2] [3] Studies have indicated that aspartame is carcinogenic in rodents and that prenatal exposure to aspartame may increase cancer risk in their offspring.[4]
Artificial sweeteners have shown to interfere with cellular processes, potentially creating conditions that promote cancer development by altering metabolic pathways and inflammatory responses, both of which are associated with cancer progression.
With this in mind, it’s best to avoid artificial sweeteners, especially aspartame, as they may contribute to long-term health concerns, including cancer.
How to avoid harmful artificial sweeteners
- To steer clear of harmful artificial sweeteners, start by avoiding packaged foods and beverages that list them as ingredients.
- Instead, focus on a naturopathic diet rich in whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains. These foods support your gut microbiome and overall health.
- For natural sweetness, opt for alternatives like raw honey, maple syrup or dates and figs in moderation. These options not only add sweetness but also provide nutrients without the risks associated with artificial sweeteners.
- Incorporate gut-healing foods into your diet, such as fermented foods (kimchi, sauerkraut, kefir), fibre-rich vegetables and bone broth. These foods nurture a healthy balance of gut bacteria and strengthen the gut lining.
- Don’t forget to include prebiotic-rich foods like onions, garlic and artichokes. Prebiotics serve as nourishment for beneficial gut probiotics, helping them thrive.
- Avoid soft drinks and cordials that contain artificial sweeteners. Instead, flavour your water with fresh lemon or herbs like peppermint for a refreshing, healthy alternative.
Nourish your gut naturally
While artificial sweeteners may seem like a harmless way to satisfy your sweet tooth without the added calories, they could be undermining your gut health and potentially increasing your cancer risk in ways you didn’t expect. By being mindful of the artificial sweeteners in your diet and choosing whole, natural foods, you can better support your gut microbiome and overall digestive health. Your gut will thank you for making these small but impactful changes, leading to better well-being and a healthier digestive system.
References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1637197/
[2] https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(23)00341-8/abstract#:~:text=Aspartame%20was%20classified%20as%20%E2%80%9Cpossibly,evidence%20for%20cancer%20in%20humans.
[3] https://www.ewg.org/foodscores/ingredients/7501-Aspartame/
