7 Popular Foods That Could Be Harming Your Gut
They may taste delicious, but doctors and nutritionists agree you should avoid these foods and beverages if you want to keep your gut happy and healthy.
Expert consulted: Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition Lab Director
Everything you eat makes its way through your intestines, so it probably comes as no surprise that the food you consume can have a huge impact on the health of your gut. You see, your gut is filled with trillions of bacteria, viruses, fungi and other microbes that feed on the food you put in your body. If they’re fed well, that can be a boon for your overall health.
“The gut microbiome is crucial for overall well-being due to several functions like the development of the immune system, human metabolism and even cognitive function,” says Alma Simmons, RDN, LD, CDCES, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “One of the most important functions of the microbiota is to protect the intestine against colonization by exogenous pathogens and potentially harmful microorganisms.”
Unfortunately, not every food is good for your gut and the microbes that live within it. “Gas, bloating, cramping, diarrhea and constipation are no fun,” says Anish A. Sheth, MD, practicing Penn Medicine physician, Chief of Gastroenterology at Princeton Medical Center, as well as co-director of PMC's Center for Digestive Health and its GERD Program director. “An unhealthy gut affects digestion, energy, our ability to work and socialize and even our mental health.”
To keep your digestive system running as smoothly as possible, Dr. Sheth recommends drinking plenty of water, exercising regularly, prioritizing sleep and asking your doctor if they recommend a fiber supplement (we have some recommendations here too). While you’re at it, try to limit the foods outlined below, as they can really put a wrench in the health of your gut.
Processed meat
Animal proteins, especially processed meat, may lead to a decrease in beneficial gut bacteria, according to recent research. “This imbalance is linked to obesity and other metabolic disorders like diabetes and cardiovascular disease.” Studies have found that eating red meat could be particularly bad for your gut as it increases the risk of colon cancer, Dr. Sheth points out.
Ultra-processed foods
Ultra-processed foods or UPFs are products that contain ingredients “rarely used in kitchens.” Things like sodas, packaged snacks, cake mixes and frozen pizza fall into this category. “Ultra-processed foods are packed with emulsifiers, added sugar, salt and preservatives which wreak havoc on the gut,” says Dr. Sheth. “These additives disrupt the microbiome and cause inflammation, increasing the risk of developing inflammatory bowel diseases like Crohn’s and Ulcerative colitis.”
RELATED: What It Really Means If You Have Inflammation in Your Body
Artificial sweeteners
Sometimes we put substances like aspartame, acesulfame-K, sucralose and saccharin in foods and beverages to give them a sweet taste without extra sugar. However, “high amounts of artificial sweeteners may disrupt gut microbiota, potentially leading to glucose intolerance and metabolic issues,” says Simmons. In some people, certain sugar substitutes may also act like laxatives, which can be unpleasant, adds Dr. Sheth.
Refined grains
This includes things like instant noodles, bagels and yes, white bread, pizza and pasta. “Refined grains and gluten-rich foods have been associated with lower microbial diversity in the gut which is often linked to various health issues including inflammatory conditions,” says Simmons.
Foods high in added sugar
Soda, candy, cookies, cake and ice cream, we're looking at you. Research has shown that excess sugar feeds unhealthy gut bacteria. Plus, “intestinal cramping and diarrhea can occur in those with fructose intolerance,” says Dr. Sheth. The interesting thing about sugar is that it's often hiding in foods you may not suspect such as condiments, granola, jarred sauces and flavored yogurts, so it's important to read labels so you're aware of how much sugar you're really eating.
Fried foods
Dishes like the fish and chips you love at the local diner or funnel cakes at the county fair tend to be high in unhealthy fats. Unfortunately, research shows that diets rich in saturated fats or trans fats may lead to a less diverse gut microbiome and that can promote the growth of harmful bacteria and contribute to chronic diseases, according to Simmons.
Alcohol
“The Surgeon General recently confirmed what we have suspected for years — that alcohol consumption, as little as 1 to 2 drinks a day, is a risk factor for many gut cancers including esophagus, stomach and colon,” says Dr. Sheth. “The high carbohydrate and sugar load leads to an unhealthy microbiome, resulting in gas, bloating and loose stools.”
RELATED: What Really Happens to Your Body a Week After You Stop Drinking
Foods to eat for a healthy gut
Instead of focusing on all the foods you should eliminate from your diet, consider all the delicious foods you can add to it for a healthy gut.
- Probiotic-rich foods like yogurt, sauerkraut and tempeh for the gut-friendly bacteria they contain
- Whole grains, including oats and bulgar because they have a lot of fiber which will help keep things moving through your digestive tract
- Fruit like bananas, berries and pears, all of which are high in prebiotics to feed the good bacteria in your gut
- Legumes like lentils and black beans since they are filled with fiber
- Greens such as kale and Swiss chard because they’re rich in nutrients as well as fiber
- Ginger to support overall digestive health
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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