Boosting your gut health is an essential first step for ensuring healthier bones, an expert has said.

Dr Taher Mahmud, from the London Osteoporosis Clinic says there is emerging evidence as to the links between a healthier gut and strong bones.

He’s also outlined six food-stuffs to avoid in order to improve your gut health.

Dr Mahmud said: “Your gut microbiome, consisting of trillions of microbes, is a crucial aspect of overall health. And maintaining a healthy gut can be influenced by what we consume daily. But it can also have an impact on our bones as well.

“There is emerging evidence to show there may be a link between dietary fibre and bone health.

“Your gut microbiome plays a critical role in the absorption of calcium as well as other minerals, which are essential for healthy bones. So, a healthy digestive system driven by eating the right foods has a strong role to play in ensuring that we maintain a healthy skeletal system, particularly as we age.

Highlighting the key role fibre can play, Dr Mahmud continued:“Consuming fibre is key to a healthy gut. Fibre, found in fruits, vegetables, whole grains, and legumes, is pivotal in maintaining a healthy digestive system.

“A high-fibre diet is associated with a lower risk of developing chronic conditions such as heart disease, diabetes, and certain cancers. The protective effects of dietary fibre are largely due to its ability to regulate blood sugar levels, reduce cholesterol, and support a healthy weight.”

As well as fibre, Dr Mahmud recommends including fermented foods into your diet. “Foods like sauerkraut, kimchi, kefir, and yoghurt introduce beneficial bacteria to the gut,” he says.

“As well as watching what we eat, a 12-hour fasting window between dinner and breakfast is also beneficial. This break in eating allows the gut to recover and reboot.

Here Dr Mahmud highlights six foods which can harm gut health.

1. Ultra-Processed Foods

Ultra-processed foods (UPFs) make up a significant portion of many diets particularly if people consume ready meals and packaged foods.

“They might be convenient,” says Dr Mahmud, but they are detrimental to gut health and can alter the gut microbiota, leading to inflammation and associated health issues.

“They’re also poor in nutrients, leading to over consumption of food which can increase pressure on your joints and increase the risk of needing surgical replacements.”

Common UPFs include:

2. Deep-Fried Foods

“Deep-fried foods are often cooked in refined seed oils such as sunflower, rapeseed, corn, or soy, which are high in omega-6 fatty acids,” explains Dr Mahmud. “These oils can harm gut health, especially when reheated, as they create Advanced Glycation End-products (AGEs) that damage the gut wall.”

“If you are serious about improving your gut health, you should reduce the amount of fried foods you consume. You don’t have to exclude them completely, but they should be a small percentage of your overall diet.”

3. Sugar

“Sugar is the energy source for undesirable microbes in the gut, crowding out those beneficial bacteria which aid digestion and mineral absorption,” explains Dr Mahmud.

“It offers no nutritional benefits and can actually deplete the body of nutrients during digestion. High-fructose corn syrup is particularly disruptive.

“Sugar can be found in many pre prepared foods, particularly UPFs. The best way to avoid excess sugar is to prepare meals yourself, so you know what you are eating.”

But those with a sweet tooth can still enjoy some sugars in their diet by consuming small amounts of raw honey and real maple syrup. “These have some nutritional value,” he explains, “but all sugars should be consumed sparingly.”

4. Artificial Sweeteners

Artificial sweeteners are found in many foods, particularly those which say they are ‘diet’ or ‘reduced sugar’. But they disrupt the ecosystem of the digestive system by encouraging the growth of pathogenic bacteria.

“The gut’s attempts to break down these man-made chemicals can produce harmful by-products, killing beneficial microbes,” Dr Mahmud explains. “Even sugar alcohols like xylitol, which are less disruptive, should be consumed with caution.”

5. Protein Bars and Shakes

The global market for protein bars is estimated to reach $7.1 billion by 2029 as consumers seek to increase their protein intake as part of an improved diet. You may perceive the, as convenient, healthy and nutrient-rich, “but,” warns Dr Mahmud, “many protein supplements are highly processed and contain additives and sweeteners and lack the nutritional benefits necessary for gut health.

“If you want to increase your protein intake with supplements, opt for single-ingredient protein powders, such as unflavoured bone broth powder or plant-based options like Pulsin Hemp Protein or Provytl.”

6. Alcohol

The overall consumption of alcohol in England is declining, particularly amongst younger people where only 31% of 16-24 year olds drinking at least once a week compared to 60% of 65-74 year olds.

“Alcohol is toxic to the liver, neurotoxic, and gut toxic. It kills beneficial microbes and disrupts the gut microbiome, weakening the gut wall and causing inflammation,” says Dr Mahmud.

“While moderate consumption, such as the occasional glass of red wine, is generally acceptable, reducing alcohol intake is crucial for maintaining gut health.

“As we age the need to take steps to look after our bone health increases but generational drinking shows older people are the ones who are more regular drinkers.

“This is something which should be addressed in order to prevent decline in our bone health and the risk of fractures which already increases as we age.”