How carbs can impact gut health as woman loses 8st from going 'cold turkey'
A woman who cut out carbs from her diet is singing its benefits after seeing an 8st weight loss in just over one year.
Jessica Brown, 35, has now pledged to stick to her new diet – which consists of low intake of carbohydrates and high amounts of protein, after nearly reaching her ‘goal weight’.
The nurse, who is based in Chelmsford, Essex, said she gained weight after eating crisps, pre-made sandwiches, and ready meals.
"A year ago I felt so self-conscious, it was horrible. My weight got so out of control and it made me depressed," she says.
"It was hard at first, but once I started seeing results, I realised I never wanted to go back to the way I was. I'm four pounds off my target weight, but until I get there, I won't let myself have a cheat day.
"Even at Christmas I'll still make sure I have a low carb roast and won't have any roast potatoes. It's not worth feeling as low as I did before I lost the weight."
Brown, a mum of two, began cutting out carbs in August 2022 and says meal prepping helped her stay on track and in 14 months she managed to lose 7st 11lbs and slim down to a size 10.
"It wasn't that I was eating too much, I was just eating the wrong things," Brown explains. "I didn't have time to think about making healthy choices, but my mental health really started to decline.
"My colleague suggested that I try the low carb diet that we recommend to our patients that want to lose weight. I cut out carbs and batch cooked healthy meals, and I was shocked at how quickly I started to lose the weight.
"It's not just diet alone - I also introduced exercise into my routine. I go to the gym three times a week now!"
While low carb diets are a popular weight loss method, the NHS recommends consumption of carbohydrates as part of a healthy diet.
The health service says that these foods, which include pasta, bread, potatoes, and rice, should make up about a third of your diet as it contains fibre, calcium, iron and B vitamins.
Impact of carbs on gut health
Carbohydrates can also be beneficial to your gut health, as wheat and rye grains are an example of oligosaccharides, which the British Nutrition Foundation says can have a beneficial effect on gut flora.
"A healthy gut is vital to optimise the performance of your digestive system, effectively absorb nutrients and have a functioning immune system that protects you against illness," James Bickerstaff, Nutrition Coach at OriGym, says.
"Carbohydrates that are rich in fibre, such as grains, potatoes and fruit can help promote these characteristics of a healthy gut."
However, Bickerstaff adds that simple carbs such as sweets, sugary drinks, and pastries can disrupt your gut health function.
"This includes the overproduction of harmful bacteria, the disruption of digestion, and inflammation that can manifest as different symptoms including abdominal pain," he says.
It’s important to notice how your body feels after eating certain foods, as some carbohydrates may agree with you more than others.
"If you have an intolerance to certain carbohydrates, your body experiences digestive problems as it tries to break them down and absorb them," Bickerstaff explains.
“This is normally associated with simple carbs such as the sugar found in milk which causes people to have a lactose intolerance.
"There are many signs you might have an intolerance including feelings of bloatedness, pains in the abdomen, constipation, and vomiting, which is why it's always advisable to speak to a professional if you experience any of these symptoms after eating carbohydrates."
Best carbs for gut health
Instead of cutting out carbs completely, it could be worth switching your consumption of carbs to those that are better for your gut health.
"It is best to limit the consumption of refined carbs as these can disrupt the function of the digestive system, causing your body to inflame and experience fluctuations in your blood sugar levels which can make you feel tired and irritable," Bickerstaff says.
"Complex carbs such as nuts, on the other hand, can support your digestion, whereas consuming legumes (beans and lentils), can help you grow healthy bacteria in the gut."
Additional reporting by SWNS.
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