What are the top gut irritants?

1. Alcohol: Excessive alcohol consumption can irritate the lining of the gut and disrupt the gut microbiome. It can also increase the risk of inflammation and damage to the intestinal lining, leading to leaky gut syndrome.
2. Spicy foods: Spicy foods can irritate the lining of the gut and trigger inflammation, leading to digestive discomfort and symptoms like bloating, gas, and diarrhea.
3. Caffeine: Caffeine can irritate the gut lining and increase stomach acid production, leading to heartburn, acid reflux, and other digestive issues.
4. Gluten: Gluten is a protein found in wheat, barley, and rye that can trigger an immune response in some people, leading to inflammation and damage to the gut lining. This can result in conditions like celiac disease and non-celiac gluten sensitivity.
5. Artificial sweeteners: Artificial sweeteners like aspartame and sucralose can disrupt the gut microbiome and trigger inflammation in the gut, leading to digestive discomfort and symptoms like bloating and diarrhea.
6. Processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, and low in fiber and nutrients. They can disrupt the gut microbiome and lead to inflammation and damage to the gut lining, increasing the risk of digestive issues and chronic diseases.
7. Non-steroidal anti-inflammatory drugs (NSAIDs): NSAIDs like ibuprofen and aspirin can irritate the lining of the gut and increase the risk of stomach ulcers and bleeding.
8. Pesticides and herbicides: Exposure to pesticides and herbicides in food and the environment can disrupt the gut microbiome and trigger inflammation in the gut, leading to digestive issues and chronic diseases.
9. Stress: Chronic stress can disrupt the gut microbiome and increase the risk of inflammation and damage to the gut lining, leading to digestive discomfort and symptoms like bloating, constipation, and diarrhea.

References:

• Shah, E., Pimentel, M. & Chey, W. D. (2014). Irritable bowel syndrome: update on epidemiology, diagnosis, and treatment. American Journal of Gastroenterology, 109(4), 537-548.
• Vojdani, A. (2013). The effects of gluten on the gut microbiome and immunity. Integrative Medicine, 12(6), 26-33.
• Mayo Clinic. (2021). Lactose intolerance. Retrieved from https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
• Wölnerhanssen, B. K., & Meyer-Gerspach, A. C. (2019). Dietary factors in irritable bowel syndrome. Current Opinion in Gastroenterology, 35(2), 98-104.
• National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Treatment for heartburn and gastroesophageal reflux disease (GERD). Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/treatment
• Wu, G. D., Compher, C., Chen, E. Z., Smith, S. A., Shah, R. D., Bittinger, K., ... & Lewis, J. D. (2014). Comparative metabolomics in veg