| DAY 8 OF 10 Cut artificial sweeteners Nearly a third of Americans regularly consume artificial sweeteners (1). These low or no calorie sugar substitutes add sweetness, but recent research has discovered they may be harmful for gut health (2, 3). Much like fiber, artificial sweeteners pass through your digestive system undigested. Recent research shows they may influence the balance of bacteria and reduce numbers of beneficial strains along the way (4, 5, 6). Studies have shown that animals fed a variety of artificial sweeteners, including aspartame (Equal, NutraSweet, Sugar Twin), saccharin (Necta Sweet, Sweet'N Low, Sweet Twin), and sucralose (Splenda), experienced changes in the bacteria in their gut (7, 8, 9, 10, 11, 12). Early research also suggests this bacterial change can negatively affect blood sugar levels in mice and humans (10, 13). How do you consume less? Take a close look at what's in the packaged foods you eat. Get a full picture of how much artificial sweetener you typically consume in a day. If your morning coffee is your main source, try sticking to a single cup, halving the amount of sweetener you add, or using unsweetened creamer. Soft drinks, powdered drink mixes, and flavored waters are often made with artificial sweeteners. If your beloved drink is among the many, slowly introduce other unsweetened options, like homemade iced tea, water infused with fruit like lemon and berries or mint, or carbonated water, to replace your daily habit. Baked goods and candies are best when they're a true treat — something you eat rarely and intentionally enjoy — whether they're made with table sugar or Splenda. Check back tomorrow for a gut-friendly drink you can feel good about. Until then,
The Healthline Team | 
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