Emotional Hunger, Artificial Sweeteners, and the Gut-Kidney Connection
Living with CKD: Part 2 of 4
When it comes to living with Chronic Kidney Disease (CKD), many people are encouraged to avoid sugar due to its impact on glucose levels and inflammation. However, sugar substitutes can bring their own set of issues, especially for people managing CKD.
The Hidden Impact of Sweeteners
Artificial sweeteners, whether natural (like stevia, sorbitol, erythritol, and xylitol) or synthetic (like aspartame, saccharin, acesulfame-K, or cyclamate), are often promoted as healthy alternatives. While they don’t spike blood sugar like traditional sugar, that doesn’t mean they’re harmless. In fact, excessive use of sweeteners can contribute to chronic inflammation, digestive discomfort, and even autoimmune reactions—all highly relevant for CKD patients.
Many people opt for "sugar-free" or "zero-calorie" products, believing they are safe to consume in large amounts. But this isn't always true.
Zero-calorie sodas often contain:
Acesulfame Potassium: 200x sweeter than sugar and toxic in high amounts.
Aspartame: Linked to neurotoxicity and classified as potentially carcinogenic.
These substances also affect our emotional state and cravings. They can overstimulate the brain’s reward system, increasing anxiety and leading to compulsive eating behaviors. This cycle creates emotional hunger, where you eat not out of need, but out of stress, sadness, or frustration—often leading to unhealthy food choices.
Combating Emotional Hunger
Listen to your body: Ask yourself if your hunger is physical or emotional.
Identify triggers: Reflect on what might be causing your emotional need to eat.
Respond wisely: Don't suppress it with junk food. Use calming strategies like a walk, mindful breathing, or eating nutrient-dense snacks.
Train your palate: Gradually reduce artificial flavors and embrace the natural taste of foods.
Your Gut Bacteria Are in Control
Did you know your gut bacteria might be influencing your food choices? The gut and brain are connected via the vagus nerve, forming the gut-brain axis. When you crave sugar or salty snacks, it may be your gut microbiota asking for what it needs to survive—especially the harmful bacteria. These microbes can manipulate your mood, taste receptors, and even your decision-making, making it difficult to resist certain foods.
This is why many people with CKD and inflammation report cravings or emotional eating. It’s not always about willpower—sometimes it's biological.
Why Your Microbiota Matters
Your microbiota is made up of trillions of microorganisms living in your gut, mouth, skin, and more. In your intestine, good bacteria like Lactobacillus and Bifidobacterium help digest food, absorb nutrients, and support immune function.
Functions of a healthy microbiota:
Defends against harmful pathogens
Produces B vitamins, vitamin K, and anti-inflammatory short-chain fatty acids (SCFAs)
Improves nutrient absorption
Helps regulate inflammation
Supports mental health and serotonin production
When the balance is disturbed (a condition known as dysbiosis), it can trigger chronic inflammation, poor nutrient absorption, and worsening kidney function.
CKD and Dysbiosis: A Dangerous Combo
People with CKD often experience intestinal permeability ("leaky gut"), allowing harmful substances to enter the bloodstream. This triggers systemic inflammation that can accelerate kidney damage.
Dysbiosis can cause:
Gas, bloating, constipation, or diarrhea
Nutrient malabsorption
Fatigue
Weight gain
Food intolerances
And ultimately, dysbiosis is linked to:
Insulin resistance
Autoimmune disorders
Mood disturbances
Faster CKD progression
Your Colon and Kidneys Are More Connected Than You Think
The colon and kidneys both eliminate waste and regulate the body's internal balance. If the colon isn’t eliminating toxins properly (e.g., due to constipation), the kidneys must work harder—a major issue for people with impaired kidney function.
Additionally:
The microbiota in your colon produces uremic toxins (like indoxyl sulfate), which the kidneys must remove. When kidney function declines, these toxins accumulate and worsen inflammation.
A compromised colon can increase systemic inflammation through endotoxins, further straining the kidneys.
What Can You Do?
Adopt an anti-inflammatory diet with diverse, whole foods
Limit or avoid artificial sweeteners, especially if you experience digestive symptoms
Avoid overeating by listening to hunger cues and managing stress
Support your microbiota by eating prebiotic foods (like oats, onions, garlic, bananas)
Limit processed foods and alcohol, both of which disturb the gut flora
Treat constipation seriously to avoid overburdening the kidneys
Your gut health is not just about digestion — it has everything to do with how your kidneys function, how you feel emotionally, and how your body manages inflammation.
Anti-inflammatory Diet Program
Starting July 7th, we're launching a 4-week anti-inflammatory diet program specifically designed for people living with Chronic Kidney Disease (CKD).
To join the program, download the MetaSano app using the link below (available on both Apple Store and Google Play) and register today!
Google Play: click here
Through the MetaSano website: click here
Warmly,
Ewerton Lopes - Living with CKD since 2016
CEO of MetaSano
Integrative Nutrition Specialist
Kidney Health Coach
Member of the Quebec Nephrology Society
Gerontologist