The gut microbiome consists of a community of approximately 100 trillion bacteria, fungi, viruses, and other microorganisms, collectively weighing over one kilogram, which regulates numerous physiological processes in the body. According to an article in Al Sharq Al Awsat published on August 14, 2026, this microbial community impacts not only digestion but also metabolism, immunity, and even mental health.
Dr. Amy Burkhart, a physician and registered dietitian, emphasizes that the composition of an individual's microbiome determines their overall health. She states that an imbalance, known as dysbiosis, is linked to obesity, diabetes, heart disease, inflammatory bowel disease, irritable bowel syndrome, autoimmune disorders, and even cancer.
Nutrition expert Desiree Nielsen notes that dietary changes are a crucial step toward maintaining a healthy microbiome, and she identifies eight common eating habits that can cause harm rather than benefit.
The first mistake is consuming the same foods daily: different types of bacteria react to various foods, so a monotonous diet reduces microbial diversity. This can impair digestion, nutrient absorption, and immunity, while also diminishing the body's ability to recover after antibiotic use or illness.
The second common mistake is an excess of processed foods: additives like carboxymethylcellulose and polysorbate-80, frequently found in sweets, ice cream, and pre-packaged meals, alter the microbiome's composition. These substances intensify inflammation and increase intestinal wall permeability, thereby damaging the protective mucosal layer.
The third mistake is excessive consumption of sugary drinks: these beverages reduce bacterial diversity, increase inflammation, and compromise the intestinal barrier's permeability, fostering the growth of specific bacteria linked to dysbiosis. Experts advise replacing them with water or unsweetened alternatives.
The fourth mistake is a lack of fiber: fiber serves as the primary nutrient source for beneficial bacteria, supporting gut barrier function, immune system interaction, and the reduction of chronic inflammation. Consequently, increasing fiber in one's diet is often described as being almost medicinal.
The article emphasizes that dietary diversity, avoiding excessive processed foods and sugary drinks, and ensuring sufficient fiber intake all contribute to maintaining microbiome balance and overall well-being.
