In today's food landscape, sugar is ubiquitous. The average American consumes approximately 17 teaspoons (68 grams) of added sugar daily, far exceeding recommended limits. This excessive intake has been linked to numerous health issues, including obesity, metabolic disorders, diabetes, cardiovascular disease, and even depression.1 But what if you could press pause on (or at least slow down) your sugar consumption in just one week? Let's explore the potential benefits of taking a sugar break, focusing on how it can positively impact your gut microbiome and overall health.
Why focus on sugar?
Excessive sugar consumption not only contributes to weight gain and increases the risk of aggravating health problems, but it also wreaks havoc on your gut microbiome, a complex ecosystem of trillions of microorganisms residing in our digestive tract that plays a crucial role in our overall health. Make it your goal to educate yourself about the various forms of sugar and their different impacts on your body. Rather than viewing sugar as entirely evil or feeling guilty about it, use this opportunity to make a fresh start with your health goals.
Bacterial imbalance
Sugar can disrupt the delicate balance of beneficial bacteria in your gut, leading to a cascade of health issues. High sugar intake modifies the ratio between different bacterial families in the gut. Specifically, it increases the proportion of Proteobacteria at the expense of Bacteroides and can lead to various health issues.2
Dental deterioration
Sugar consumption can damage your teeth. Although our mouths contain many helpful bacteria that maintain oral health, certain harmful bacteria thrive on sugar.3 These bacteria produce acid that breaks down tooth enamel, resulting in cavities. The simple solution: less sugar can lead to fewer cavities.
Poor mood and cognition
Although glucose (a type of sugar) provides essential energy for all body cells, excessive amounts can be harmful. High-sugar diets can accelerate brain aging. Research from Boston College and The University of Montreal indicates that excessive sugar consumption may impair both cognitive function and memory capabilities.
Reduced short-chain fatty acids
Excessive sugar consumption can directly affect the composition and functionality of the gut microbiota, reducing its ability to produce short-chain fatty acids (SCFAs).3 SCFAs are essential for maintaining the integrity of the intestinal barrier, which is crucial for proper nutrient absorption and immune function.
Poor mood and cognition
Although glucose (a type of sugar) provides essential energy for all body cells, excessive amounts can be harmful. High-sugar diets can accelerate brain aging. Research from Boston College and The University of Montreal indicates that excessive sugar consumption may impair both cognitive function and memory capabilities.
Inflammation and intestinal permeability
A diet high in sugar can lead to increased intestinal permeability, which allows harmful substances to enter the bloodstream and potentially trigger systemic inflammation.
Be flexible and redefine your unique relationship with sugar
At Viome, we recognize that your microbiome is as unique as your fingerprint. That's why this seven-day program isn't a one-size-fits-all approach. What is essential is getting started, recognizing the hold that sugar has on you and your biology, and then investigating how to make healthier choices. Make sure to follow your Viome personalized nutrition plan based on your Viome test results, paying close attention to your superfoods and avoiding foods. Following your personalized nutrition plan will ensure you are getting all the essential nutrients that your body needs which will support your efforts during your sugar break.
What to Expect
Over the next seven days, you'll:
1. Gradually reduce your sugar intake
2. Learn how sugar affects your microbiome
3. Discover strategies to manage cravings
4. Explore delicious, low-sugar alternatives
5. Develop habits for long-term success
Take a Break from Sugar this week (and beyond)
Day 1: Reinforce Your Healthy Food Baseline
Tip: Use your Viome app to follow your personalized nutrition program, paying particular attention to foods you avoid and minimize, as well as being mindful and tracking the sugar content of all of your food choices for the day. Prioritize hydration throughout the day. Getting enough fluids is essential for managing sugar cravings and hunger control. Choose beverages without added sugar, such as plain water or unsweetened green tea, to maintain hydration and manage cravings without introducing extra sugar into your diet.
Action: Record your daily sugar intake in grams, use your notes app, or keep a notebook to track your progress. Not sure how to discern the sugar content? Read this article to learn how to read a nutrition label.
Did You Know?
The average American consumes about 17 teaspoons (71 grams) of added sugar per day, far exceeding the recommended limit of 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men.1
Day 2: Master the Microbiome-Sugar Connection
Tip: Educate yourself on how sugar affects your gut health. Your gut microbiome contains trillions of bacteria that affect all aspects of health, from immunity to heart function. Pay attention to your body's response to everything you eat and drink today, and note the sugar content as well as what inspired you to consume it. Often, we unconsciously graze on sugar throughout the day to maintain a false level of energy.
Action: Read Viome's latest blog post on how sugar impacts specific gut bacteria. Decide where, when, and how you will consume sugar today and write it down like an appointment. The key is to make a conscious decision. Make efforts to give your microbiome and your body additional support. Increasing beneficial gut bacteria through probiotics may help control blood sugar and reduce hunger, leading to fewer sugar cravings and more stable energy. Try probiotic supplements or fermented foods like kombucha, miso, tempeh, or natto.
Did You Know?
High sugar consumption can reduce microbial diversity in the gut, potentially leading to associated health issues.2
Day 3: Crowd Out Sugar with Whole Foods, Protein and Fiber
Tip: Focus on swapping out sugar for whole foods that are protein-rich and full of fiber. Avoid adding any additional sugar to your drinks or food today, and avoid processed foods with refined sugar. Increase fiber intake to support gut health and reduce sugar cravings.
Action: Increase your protein intake and add an extra serving of fiber-rich vegetables to your meals today. Here are 10 easy ways to sneak more fiber into your daily diet.
Did You Know?
Dietary fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting the production of short-chain fatty acids, which support gut health.3
Day 4: Get to Know and Manage Your Sugar Cravings
Tip: Use physical activity and recreation to manage sugar cravings. Today is also a great time to investigate what triggers your cravings. Pause and practice mindfulness and ask yourself what is actually behind your sweet desire before you snack or sip on your favorite escape.
Action: When you feel a sugar craving coming on, get up, drink a glass of water, and then take a 15-minute walk or do a gentle yoga routine. Alternatively, do something to distract you and remove you from the normal setting where you would be inclined to snack on sugar. Keep it short and sweet, but take immediate action to disrupt your compulsion to satisfy your craving for sugar.
Did You Know?
Movement (especially when in nature) can increase dopamine levels, a neurotransmitter involved in reward and pleasure, potentially reducing the need for a sugar "fix". 4
Day 5: Discover and Avoid Hidden Sugars
Tip: Learn to identify hidden sugars in packaged foods and restaurant meals. If you don't know, ask! Be proactive about your health. And this doesn't mean that you will never have dessert for a special occasion again; you are simply choosing not to eat sugar at this moment. This is an important step to reclaiming your independence from potential mood swings.
Action: Remove the high-sugar items from your pantry and fridge and replace them with a Viome-recommended alternative. If it is too much to get rid of them all at once, start by separating them and moving them to storage somewhere in the house that is inconvenient to access. The point is to make it work to access your go-to-sugar fixes!
Did You Know?
At least 61 different names for sugar are used on food labels, including sucrose, high-fructose corn syrup, barley malt, dextrose, maltose, and rice syrup.5
Day 6: Manage Stress Levels and Get More Sleep to Curb Sugar Cravings
Tip: Prioritize sleep to help manage sugar cravings. Poor sleep and stress are powerful influencers of our food choices, particularly when it comes to sugar cravings. When you don't get enough sleep, it disrupts your appetite-controlling hormones—increasing ghrelin (which makes you hungry) while decreasing leptin (which helps you feel full). This hormonal imbalance can specifically trigger cravings for sweet foods, especially when you're exhausted and seeking quick energy. Similarly, stress doesn't just increase overall food consumption—it specifically drives us toward calorie-rich, palatable foods like chocolate, ice cream, chips, and processed snacks.
Action: Aim for 7-9 hours of sleep tonight to help regulate hunger hormones and stress.
Did You Know?
Sleep deprivation can increase levels of ghrelin (the "hunger hormone") and decrease levels of leptin (the "fullness hormone"), potentially leading to increased sugar cravings.6 The connection between stress and sugar is solid, with studies showing that about 70% of people report eating more sweet foods (such as cookies, cakes, chocolates, and candies) during high-stress periods. When both poor sleep and stress combine, they create a perfect storm that can make resisting sugary foods particularly challenging.
Day 7: Stay Committed to a Healthy Relationship with Sugar
Tip: Reflect on your week and set goals for maintaining your progress. Our main goal this week was to increase awareness and to empower your understanding that you can be conscious and in control when it comes to your sugar consumption. Discovering what triggers your desire for sugar is essential for managing and beating cravings. Don't be harsh on yourself during this journey of reducing sugar intake. Sugar behaves similarly to an addictive substance - it activates pleasure and craving pathways in your brain, and reducing it can lead to withdrawal symptoms. Making occasional mistakes doesn't reflect personal weakness; instead, you're training your brain to develop new patterns. This takes time, so be kind to yourself.
Action: Write down three strategies you'll use to manage your sugar intake going forward.
Here are a few proven principles to get you started.
Stick to natural, unrefined foods and prepare meals at home - this naturally keeps sugar consumption low.
Enhance dishes with Viome-approved herbs and spices, or try flavorful condiments like fresh salsa, homemade pesto, tahini, or a splash of balsamic vinegar. (watch for hidden sugars!)
Skip sodas and juices - opt for sparkling water brightened with fresh lime instead.
Choose whole fruits and vegetables as snacks rather than pre-packaged, sugar-laden treats.
You can combat sugar urges by enjoying satisfying meals rich in healthy fats and full-flavored foods - treat yourself to high-quality options you truly enjoy.
Following your Viome plan or other structured dietary guidelines or nutritional plan helps eliminate the stress of constant decision-making.
Reward yourself in non-food ways: enjoying your favorite music, moving your body through dance, singing out loud, or treating yourself to a massage can activate the same pleasure pathways as sugar - perhaps even more effectively!
Did You Know?
Habit formation typically takes anywhere from 18 to 254 days, with an average of 66 days for a new behavior to become automatic.7
Your Microbiome-Powered Future
Congratulations on committing to taking a sugar break! Whether or not you successfully avoided sugar during the week is not the point. Becoming aware and intentionally conscious about sugar consumption is the first step to transforming your relationship with sugar. This is just the beginning of your journey towards optimal health. By now, you've likely noticed changes in your energy levels, cravings, and overall well-being. These improvements are a testament to the power of nurturing your microbiome and reducing excess sugar.
Key Takeaways
Personalization is key: Your journey is unique, guided by your Viome results and your body's responses.
Your microbiome matters: Your gut bacteria are crucial in sugar metabolism and overall health.
Make small changes for a big impact: Even minor reductions in sugar intake can lead to significant health benefits.
Take a holistic approach: Diet, movement, sleep, and stress management all contribute to your success.
Remember, it is a journey (and you should enjoy it!): Maintaining a healthy relationship with sugar is a lifelong process, not a one-time event.
1. Stay tuned to your body's signals. Avoid unconscious sugar snacking.
2. Lean on your Viome-approved food list for personalized recommendations of new foods to try
3. Consider retaking your Viome test every 4-6 months to track your progress and receive fresh insights
Remember, it's about progress, not perfection. Celebrate your achievements, learn from your challenges, and continue to nurture your microbiome for a healthier, more vibrant you.
Here's to your sweetest, healthiest life yet—powered by science, personalized by Viome, and driven by you!
References
U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015).
Satokari, R. (2020). Nutrients, 12(5), 1348.
National Institute of Dental and Craniofacial Research. (2024). Oral health in America. U.S. Department of Health and Human Services.
Holscher, H. D. (2017). Gut Microbes, 8(2), 172-184.
Greenwood, B. N., Foley, T. E., Le, T. V., Strong, P. V., Loughridge, A. B., Day, H. E., & Fleshner, M. (2011). Exercise and Sport Sciences Reviews, 39(3), 140-149.
Ng, S. W., Slining, M. M., & Popkin, B. M. (2012). Journal of the Academy of Nutrition and Dietetics, 112(11), 1828-1834.
Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). PLoS Medicine, 1(3), e62.
Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). European Journal of Social Psychology, 40(6), 998-1009.
