Gut Health Focus
Intestinal Dysbiosis: Habits That Make It Worse and How to Avoid Them
Bruna Barbosa
October 28, 2025
3 min read
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See also: #intestinalhealth, #weightlossandsatiety, #detoxandreeducation, #functionalfood
Habits that Worsen Your Intestinal Dysbiosis
Intestinal dysbiosis is an imbalance in the...
Habits That Worsen Your Intestinal Dysbiosis
Intestinal dysbiosis is an imbalance in the gut microbiota that can affect your health in a variety of ways, causing symptoms such as bloating, discomfort, changes in bowel rhythm, and even influencing your mood and immune system. Some daily habits can worsen this condition and hinder the recovery of intestinal flora balance. Learn about these habits to avoid and improve your gut health, combating intestinal dysbiosis.
1️⃣ Diet High in Sugar and Ultra-Processed Foods 🍮
Excessive consumption of refined sugar and ultra-processed foods promotes the growth of potentially pathogenic bacteria in the gut, in addition to reducing beneficial bacterial diversity. This type of diet is directly associated with increased inflammation and the development of inflammatory diseases and intestinal dysbiosis. Excessive consumption of simple carbohydrates, such as breads, cakes, cookies, and soft drinks, feeds bacteria that can cause intestinal dysbiosis. It's important to seek a more balanced diet, rich in natural foods and sources of fiber.
2️⃣ Low Fiber Intake 🥗
Dietary fiber is essential for gut health, as it serves as food for beneficial bacteria. A diet low in fiber reduces the production of short-chain fatty acids (SCFAs), which are important for maintaining the integrity of the intestinal barrier and the balance of the microbiota. Without fiber, harmful bacteria tend to proliferate, aggravating intestinal dysbiosis. Fruits, vegetables, legumes, and whole grains are excellent sources of fiber and should be consumed regularly.
3️⃣ Excessive Alcohol 🍺
Alcohol has direct toxic effects on the intestine, increasing intestinal permeability and promoting the growth of harmful bacteria. Excessive alcohol consumption reduces the population of beneficial bacteria, such as Lactobacillus and Bifidobacterium, and contributes to the development of intestinal dysbiosis. Furthermore, alcohol can cause inflammation and damage to the intestinal mucosa. Reducing alcohol consumption is essential to promote a balanced intestinal microbiota.
4️⃣ Smoking 🚭
Smoking alters the composition of the gut microbiota, favoring the growth of bacteria associated with inflammatory bowel diseases. Studies show that smoking reduces the population of beneficial bacteria and increases pro-inflammatory bacteria, such as those of the Proteobacteria genus, worsening intestinal dysbiosis. Quitting smoking is an important step toward restoring gut health and reducing the risk of chronic inflammation.
5️⃣ Sleep Deprivation 😴
Sleep quality also affects gut health. Sleep deprivation can reduce bacterial diversity and increase the presence of bacteria associated with inflammation and obesity, contributing to the worsening of intestinal dysbiosis. Getting a good night's sleep is essential for restoring and maintaining a balanced gut microbiota. Try to establish a healthy sleep routine, getting at least 7 to 8 hours of sleep per night, and create a calm and comfortable environment for rest.
Practical tip:
Try to avoid processed and sugar-rich foods and include more fiber in your diet.
Conclusion
These are just some of the habits that can worsen intestinal dysbiosis and harm your gut health. Changing your habits is essential to restore microbiota balance and ensure a healthy digestive system. Maintain a balanced diet rich in fiber and natural foods, avoid excessive alcohol and smoking, and ensure your sleep quality. Your gut health is essential for your overall well-being, so don't ignore signs of imbalance and seek professional guidance when necessary.
Bruna Barbosa
Nutritionist – CRN-DF 16963
A specialist in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health from the gut, based on scientific knowledge, compassion, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and informed content to guide more informed, safe, and sustainable choices. She maintains her commitment to professional ethics, clarity, and scientific excellence, promoting real health in a personalized and responsible manner.
Intestinal dysbiosis is an imbalance in the gut microbiota that can affect your health in a variety of ways, causing symptoms such as bloating, discomfort, changes in bowel rhythm, and even influencing your mood and immune system. Some daily habits can worsen this condition and hinder the recovery of intestinal flora balance. Learn about these habits to avoid and improve your gut health, combating intestinal dysbiosis.
1️⃣ Diet High in Sugar and Ultra-Processed Foods 🍮
Excessive consumption of refined sugar and ultra-processed foods promotes the growth of potentially pathogenic bacteria in the gut, in addition to reducing beneficial bacterial diversity. This type of diet is directly associated with increased inflammation and the development of inflammatory diseases and intestinal dysbiosis. Excessive consumption of simple carbohydrates, such as breads, cakes, cookies, and soft drinks, feeds bacteria that can cause intestinal dysbiosis. It's important to seek a more balanced diet, rich in natural foods and sources of fiber.
2️⃣ Low Fiber Intake 🥗
Dietary fiber is essential for gut health, as it serves as food for beneficial bacteria. A diet low in fiber reduces the production of short-chain fatty acids (SCFAs), which are important for maintaining the integrity of the intestinal barrier and the balance of the microbiota. Without fiber, harmful bacteria tend to proliferate, aggravating intestinal dysbiosis. Fruits, vegetables, legumes, and whole grains are excellent sources of fiber and should be consumed regularly.
3️⃣ Excessive Alcohol 🍺
Alcohol has direct toxic effects on the intestine, increasing intestinal permeability and promoting the growth of harmful bacteria. Excessive alcohol consumption reduces the population of beneficial bacteria, such as Lactobacillus and Bifidobacterium, and contributes to the development of intestinal dysbiosis. Furthermore, alcohol can cause inflammation and damage to the intestinal mucosa. Reducing alcohol consumption is essential to promote a balanced intestinal microbiota.
4️⃣ Smoking 🚭
Smoking alters the composition of the gut microbiota, favoring the growth of bacteria associated with inflammatory bowel diseases. Studies show that smoking reduces the population of beneficial bacteria and increases pro-inflammatory bacteria, such as those of the Proteobacteria genus, worsening intestinal dysbiosis. Quitting smoking is an important step toward restoring gut health and reducing the risk of chronic inflammation.
5️⃣ Sleep Deprivation 😴
Sleep quality also affects gut health. Sleep deprivation can reduce bacterial diversity and increase the presence of bacteria associated with inflammation and obesity, contributing to the worsening of intestinal dysbiosis. Getting a good night's sleep is essential for restoring and maintaining a balanced gut microbiota. Try to establish a healthy sleep routine, getting at least 7 to 8 hours of sleep per night, and create a calm and comfortable environment for rest.
Practical tip:
Try to avoid processed and sugar-rich foods and include more fiber in your diet.
Conclusion
These are just some of the habits that can worsen intestinal dysbiosis and harm your gut health. Changing your habits is essential to restore microbiota balance and ensure a healthy digestive system. Maintain a balanced diet rich in fiber and natural foods, avoid excessive alcohol and smoking, and ensure your sleep quality. Your gut health is essential for your overall well-being, so don't ignore signs of imbalance and seek professional guidance when necessary.
Bruna Barbosa
Nutritionist – CRN-DF 16963
A specialist in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health from the gut, based on scientific knowledge, compassion, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and informed content to guide more informed, safe, and sustainable choices. She maintains her commitment to professional ethics, clarity, and scientific excellence, promoting real health in a personalized and responsible manner.
