Limit artificial sweeteners — they alter gut bacteria

What to Do

Reduce consumption of artificial sweeteners including sucralose (Splenda), saccharin (Sweet'N Low), and aspartame (Equal). Switch to small amounts of real sugar, stevia, or monk fruit if you need sweetness.

Why It Works

A landmark 2014 Nature study showed that saccharin, sucralose, and aspartame altered gut microbiome composition in both mice and humans within one week, leading to glucose intolerance. A 2022 Cell study confirmed that saccharin and sucralose significantly changed human gut bacteria and metabolic responses. The effects were person-specific but consistently disruptive.

Tips

• Diet sodas are the biggest source for most people
• Stevia and monk fruit appear to have less microbiome disruption in current studies
• Sugar alcohols (erythritol, xylitol) can cause GI distress in large amounts but have less microbiome data
• Read labels — artificial sweeteners hide in protein bars, yogurts, and "sugar-free" products