Hi everyone,

Here's a peek into a conversation that often happens between me and my mind.

I crave sugar all the time. It’s a need more than a want.

I would almost describe these cravings as being entirely separate from me. However, the sugar-induced Jackal to my rational-minded Hyde might actually not be me, per say. 

These sugar cravings might actually be caused by my gut microbiome. 

According to gut health specialist Emily Spurlock, a registered dietitian with the Institute for Digestive Wellbeing, the composition of the gut microbiome can influence food cravings.

GUT HEALTH

Sugar as a health issue 

The 2020–2025 Dietary Guidelines for Americans (DGA) recommends that less than 10% of total daily calories come from added sugar (sugar added during food processing). 

• European guidelines slash this recommendation by half, recommending that people reduce added sugar to 5% of calories daily. 

Despite the U.S. dietary recommendation, people in the U.S. are classified as high consumers of sugar.

Americans get 15% of daily calories from added sugar, on average, according to a paper published in the journal Nutrients. 

Diets that are high in sugar, fat, and carbohydrates are problematic in more ways than one. Specifically, they are linked with obesity, one of the leading risk factors for the most common causes of death.

• 🍭 High-sugar diets also contribute to sleep apnea, diabetes, heart disease, and cancer, according to a paper on food cravings which was published in the journal BioEssays.

This bad habit is often attributed with poor self-control or a lack of trying to eat less of it—which can be true in some circumstances—but many of us are victim to the quiet and sinister bad bacteria that populate our intestines and gut.

“Gut microbes may manipulate host eating behavior in ways that promote their fitness at the expense of host fitness,” write researchers in BioEssays.

What does the gut microbiome do?

Not all microbes in the gut are “bad” in this sense; many are considered vital for our survival.

Fundamentally, the gut microbiome helps us digest food, according to Spurlock.

• 1,000+ bacterial species in the gut microbiome release enzymes to break down indigestible carbohydrates and extract the nutrients, but they also break down nutrients from other ingested sources.

Its influence goes far beyond digestion.

“Depending on the microbes we have, [the gut microbiome] is associated with different health conditions,” Spurlock says. 

The gut shapes health

Obesity, cholesterol, high blood sugar, and gastrointestinal disease are associated with microbiome health. 

• 🧠 More recent studies are also exploring the presence of the gut-brain axis and the relationship between mental health conditions and gut microbiome diversity, along with the relationships between gut health, immune health, and even cancer.

Food cravings are not a disease by any count, but they can lead to the overindulgence of certain foods and high intake in sugar.

This could not only contribute to overweight and obesity, but also forge a poor relationship with food and an increased risk of lifestyle-related diseases.

You are not your cravings

Although not all cravings are caused by gut microbes, many are. 

For these unhealthy bacteria, “sugar and carbs are the easiest form of food [to] eat,” Spurlock explains. 

This means the unhealthy bacteria want more, and when they start craving sugar, they’ll make us (people) start to crave it too.

• ⚡ Bad bacteria enjoy feasting on sugar and carbs because these sources offer a quick hit of energy that—from a biological standpoint—is important to their survival.

“Those little bugs want to do everything they can to survive and thrive,” Spurlock says.

Unfortunately, these gut microbes can manipulate your mind to crave it too, leaving you feeling unsatiated and subject to the whim of craven feelings.

“A less diverse microbial population is likely to have species within it that have large population sizes and more resources available for host manipulation,” write authors of the BioEssays piece.

Kick cravings 

There are countless different approaches to kicking a craving, but a good first step could be building a more resilient and diverse microbiome.

Take a high-quality probiotic

Spurlock first recommends investing in a quality probiotic to build up populations of good bacteria. People can also optimize their good gut microbes by gradually adding fermented foods to their diet, she says.

Limit carbs and sugar for a period of time

Limiting carbs and sugar for a period of time can starve the bad bacteria of the food that helps them survive and thrive, Spurlock explains.

• Even if you just focus on eating more healthy, without severely restricting carbs and sugar, it can ‘drastically’ change the composition of the gut microbiota in as little as 24 hours, according to researchers in BioEssays.

Replace sugar with protein

Protein is low- to no-carbohydrate, rich and savory, and more satiating than sugar or carbs.

“Protein is going to be digested a lot slower, so it does keep you full a lot longer,” Spurlock adds. 

• Natural bone broth is a good source of protein and fat that also soothes the gut and promotes intestinal healing, she says.

Sit with a craving

When a craving hits, Spurlock has patients sit with it. Don’t reach for food, and don’t do anything to satiate it.

Instead, ask yourself “Is it just a craving?” or “Am I actually hungry?” 

Understanding where the craving is coming from may help you to fight the urge better.

Be kind to yourself

You don't have to cut sugar cold turkey—it can make cravings even worse and lead to the consumption of more sugar than normal.

Prioritizing a balanced diet loaded with fiber and nutrients is bound to improve gut health.

This can make the difference for your cravings.

Out-of-the-box thinking

There are many novel approaches believed to help curb a sugar craving. Here are just a few:

• Appetite-regulating hormones may alter eating patterns that ultimately lead to reduced sugar intake, according to BioEssays authors. 

• Suppressing gut bacteria signals may also promote better control over eating patterns, BioEssays authors write.

• Blocking the vagus nerve may reduce cravings by promoting feelings of fullness and stopping feelings of hunger.

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-Erin

Longevity Media LLC

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