34 Heroes and Villains That Shape Your Gut Microbiome

13. Gluten – A Controversial Component

Gluten, a protein found in wheat, barley, and rye, has become a controversial topic in gut health discussions. For individuals with celiac disease, gluten triggers an immune response that damages the small intestine, leading to digestive issues and nutrient malabsorption. However, some people without celiac disease may also experience gluten sensitivity, resulting in symptoms such as bloating, diarrhea, and fatigue. While gluten is not inherently harmful to everyone, individuals with gluten-related disorders should avoid it to maintain gut health. For others, consuming gluten in moderation as part of a balanced diet may not pose any issues.

14. Dairy – Friend or Foe?

Dairy products can have varying effects on gut health, depending on individual tolerance. For those who are lactose intolerant, consuming dairy can lead to digestive issues such as bloating, gas, and diarrhea. However, fermented dairy products like yogurt and kefir contain beneficial probiotics that can support gut health. Additionally, some individuals with lactose intolerance may tolerate aged cheeses and lactose-free dairy products. It is essential to listen to your body and choose dairy options that work for you. For those who can tolerate dairy, it can be a valuable source of nutrients and probiotics.