Gut health expert Adrienne Benjamin from ProVen Biotics has shared the top four foods that linger in our system the longest, leading to immediate issues such as bloating and potentially contributing to ongoing conditions.
Red Meat
A staple in many Western diets, red meat is a robust source of protein but can take its time moving through our bodies.
Benjamin notes: “Red meat can take up to 72 hours to fully digest and exit the digestive system.”
She explains this slow progression is due to red meat being nutritionally rich, which makes it more challenging for our bodies to process.
She warned: “Its prolonged digestion time can lead to bloating, discomfort, and sluggish digestion if consumed too frequently or if your body is producing lower levels of digestive enzymes and/or stomach acid.”
Fatty, greasy and complex foods
Fats and complex carbohydrates are broken down more slowly by our systems, which on one hand helps regulate blood sugar levels and provides sustenance.
On the other hand, extremely fatty or greasy meals like burgers and fries can push this slowdown to an unwanted level, sparking digestive discomfort.
Adrienne issued a specific caution about takeaway food, stating: “The high levels of saturated and unhealthy fats in foods like burgers, fried chicken, fast-food pizzas, and Chinese takeaways, can impact digestion and lead to gut symptoms, such as bloating, sluggish digestion, discomfort, and maybe even diarrhoea. In addition, excessive sodium and refined or artificial sugars and sweeteners will both impact digestive function .”
Sweets and fizzy drinks
Adrienne also warned: “Sweets, fizzy drinks, and baked goods like doughnuts, cakes and cookies are packed with refined sugars, which can feed certain species of bacteria in the gut. This can lead to these bacteria fermenting the sugar which can contribute to bloating and discomfort. They tend to travel through the gut quicker, but the by-products and side-effects produced by the bacteria that feed on these processed foods can linger.”
Some of Adrienne’s suggestions might be more affordable than your usual Saturday night takeaway.
She recommended: “Consider adding gut-friendly foods like ginger, which supports digestion, kefir, packed with probiotics, and high-fibre vegetables such as broccoli and sweet potatoes, all of which help keep things moving smoothly through your digestive system. Choose healthy sources of fat, protein and complex carbohydrates.”
This includes the likes of salmon, avocado, eggs, chicken and vegetables. She also encouraged people: “Remember to remain hydrated and active, and avoid highly processed foods to support good digestive function.”