How the Modern Western Diet is Destroying Us

Authored by: Mel Drossos

Art by: Grace Liu

Do some foods make you feel bloated and sluggish, while others give you an immediate boost of energy? This sensation means that your gut-brain axis is doing its job. This bi-directional communication network, in tandem with the gut lining, plays a major role in our body’s response to food. Together, they protect us from systemic inflammation by serving as strong barriers that limit toxins from overwhelming our bodies [1]. However, the modern Western diet—high in red meat, saturated fats, and refined sugars—has reconditioned our internal network to tolerate synthetic foods [2]. This weakens our food interoception—our ability to interpret the bodily signals that regulate our eating habits—which slowly destroys the gut [3]. 

How is this happening? Currently, American foods contain over 10,000 chemicals, the majority of which are not regulated for safe consumption [4]. These industrially manufactured ultra-processed foods constitute the majority of Western diets [1]. They contain artificial additives, preservatives, synthetic flavors, emulsifiers, and pesticide residues, which may adversely affect the gut microbiota and compromise the integrity of the gut lining [1]. Some names look alarming, but most serve specific functions (color, preservation, texture), and many are regulated with limits. A few examples include: benzene, a known carcinogen, which is utilized in the synthesis of plastics, resins, synthetic fibers, and pesticides; acetone, commonly used as nail polish remover, which serves as a solvent in the production of industrial products and plastics; carmine, a red dye extracted from cochineal insects, which functions as a colorant in food and cosmetic products under the designation E120 or Natural Red 4; and castoreum, a “natural flavor” that is a viscous glandular secretion harvested from sacs between the genitalia of beavers [5].

Many brands market themselves as healthy, but the “natural flavors” included in their foods are far from natural. The broad requirement for “natural flavors” is that they were derived from something that was once found in nature, so this can extend to include countless chemical ingredients [6]. These compounds have the capacity to alter the source material to be highly toxic. Once ingested, these harmful substances can negatively disrupt gut balance and harm the intestinal barrier. For example, common emulsifiers found in ice cream and salad dressings allow harmful bacteria to break through the gut wall, triggering inflammation [7]. Furthermore, the high consumption of these ingredients contributes to chronic inflammation– an internal “battle” that inflicts significant collateral damage [1]. This cellular response is your body actively crying out for a dietary shift. However, when these ingredients pervade nearly every packaged product on store shelves, the “battle” begins to feel external; we are constrained by regulatory and market forces that make resisting the Western diet extraordinarily difficult. 

So, how can we combat this to support our gut-brain axis and promote a healthy gut lining? First, check food labels and select organic foods cultivated free from synthetic pesticides and herbicides [1]. Second, eliminate highly-processed foods that contain refined sugars, as such products have detrimental effects on gut-health [1]. Third, integrate mindful eating practices by consuming food at a deliberate pace and thoroughly chewing each bite—ideally 20 times before swallowing – while paying attention to how your body feels after swallowing. This practice promotes the secretion of digestive enzymes as well as gut motility [1].   

Modern-day society makes practicing a healthy lifestyle a difficult task, but by diligently observing the foods you consume and how your body responds to them, you can restore your well-being.

References 

1. Means, C. (2024, November 5). Newsletter #36: Wheat, gluten, and mental health: Exploring the link — Casey Means MD. Casey Means. https://www.caseymeans.com/learn/newsletter-36

2. Wu, W., Kong, Q., Tian, P., Zhai, Q., Wang, G., Liu, X., Zhao, J., Zhang, H., Lee, Y. K., & Chen, W. (2020, April). Targeting Gut Microbiota Dysbiosis: Potential Intervention Strategies for Neurological Disorders. Engineering, 6(4), 415-423. https://doi.org/10.1016/j.eng.2019.07.026

3. W., Nielsen, L., Hillaire-Clarke, C. S., Spruance, V., Horowitz, T. S., Vallejo, Y. F., & Langevin, H. M. (2021). The Emerging Science of Interoception: Sensing, Integrating, Interpreting, and Regulating Signals within the Self. Trends in neurosciences, 44(1), 3–16. https://doi.org/10.1016/j.tins.2020.10.007

4. Chen, W. G., Schloesser, D., Arensdorf, A. M., Simmons, J. M., Cui, C., Valentino, R., Gnadt, J. 

5. Maffini, M. V., Neltner, T. G., & Vogel, S. (2017). We are what we eat: Regulatory gaps in the United States that put our health at risk. PLoS biology, 15(12), e2003578. https://doi.org/10.1371/journal.pbio.2003578

6. Means, C. (2024, October 22). Newsletter #33: The FDA is not adequately protecting us from toxic food — Casey Means MD. Casey Means. https://www.caseymeans.com/learn/newsletter-33

7. Singh, N., & Sudha, M. L. (2024). Natural food flavours: a healthier alternative for bakery industry-a review. Journal of food science and technology, 61(4), 642–650. https://doi.org/10.1007/s13197-023-05782-4

8. Zhou, X., Qiao, K., Wu, H., & Zhang, Y. (2023). The Impact of Food Additives on the Abundance and Composition of Gut Microbiota. Molecules (Basel, Switzerland), 28(2), 631. https://doi.org/10.3390/molecules28020631