8 Worst Foods for Your Gut Health 

Who does not want to enjoy a lifetime of gut harmony? Well, the first step to do so is giving up the foods that satisfy your taste buds, but RUIN your gut health.

Over the past 4 years, I have observed very closely and researched vigorously about the foods that can trigger my IBS symptoms. And safe to say that refraining from certain foods has helped keep the flare-ups at bay. 

(I still have occasional cheat days, but for the most part, I stick to my gut-friendly recipes)

So, for this blog, I’ve shared the top 8 foods I avoid, and you should too, for a healthy tummy. 

8 Foods to Avoid For A Healthy Gut

1. The Sneaky Saboteurs: Processed Foods You Should Skip 

So, what do we actually mean by processed foods? Well, anything that combines raw ingredients of food and converts them into more ‘marketable’ ones so that they are no longer in their natural state. Some of the examples are: 

• Sausages
• Power Bars/ Granola Bars 
• Fruit Yogurt
• Cheerios 
• Canned Fruits
• High Cholesterol Salad Dressings 

These foods contain a ton of additives, artificial ingredients, and preservatives to enhance their flavor or shelf life and are one of the biggest causes of dysbiosis. 

Dysbiosis means that the ‘good’ or commensal microbes of the gut shift to pathogenic or ‘harmful’ ones, causing symptoms of IBS like constipation, bloating and abdominal pain. Correspondingly, a processed food diet for a long duration can lead to this shift in gut microbiota and cause significant GI distress.    

2. How Sugary Treats Mess With Your Gut 

Did you know that a can of cola contains as much as 9 cubes of sugar! 

What you should be cutting down on is food with ‘free sugars’ and NOT ALL SUGARS! In my sugar-reducing journey, I was also victim to a common misconception, which was to reduce all carbohydrates, and that is a big no. But instead, avoid sugary foods like: 

• Soft/ energy drinks 
• Candies 
• Cakes 
• Fruit Drinks 
• Sweetened Yogurts 

These sugary surges can disrupt the gut microbiota and cause severe intestinal inflammation. Correspondingly, in an experimental study, mice fed a high-sugar diet were seen to have developed sudden colitis (inflammatory gut) and had prevalent pathobionts (bad microorganisms) like E. coli and C. albicans in their fecal samples. So, say no to bad sugars to live a good gut life!

3. Faux Sweetness, Real Problems of Artificial Sweeteners 

Artificial sweeteners are actually synthetic sugars that are often marked as a ‘healthier’ option to sugars; that feeling of sweetness without actually attaining any calories? I also thought so. 

But there is more to this sweet fantasy than meets the eye. 

The FDA has approved the use of five main synthetic sweeteners: 

• Saccharin 
• Acesulfame 
• Aspartame 
• Neotame 
• Sucralose 
• And a natural one, Stevia. 

A big concern with artificial sweeteners is that despite a common belief that they might help in reducing weight, research shows quite the contrary! Schiffman and colleagues after many experiments with sucralose, aspartame, and saccharin on rats/ mice, concluded that these artificial sweeteners were actually altering the gut microbiome composition and leading to severe weight gain. Surprisingly, they may also be related to the early onset of inflammatory bowel disease (IBD).

4. Fried and Frustrated? Why Does Your Gut Hate Fried Foods

Fancy a bucket of buffalo-fried chicken on a Friday night? But hold your horses because your gut will have to pay for that fried dilemma in the form of constipation, abdominal pain, and indigestion. 

I personally have come a long way from being a fried food addict and can proudly say that after reducing this type of diet, my gut has been happier ever since. 

The most commonly consumed fried foods are: 

• French fries (our all-time favourite!)
• Fried chicken 
• Onion rings 
• Doughnuts 
• Spring Rolls 

Now, why would such delicious food cause indigestion? Fried food is considered very low in fibre content, making it difficult to digest. NHS says that it may lead to severe constipation or, worst-case scenario, intestinal bleeding! (if you have underlying IBS) 

That explains why taking a poop every time after I had Kentucky fried chicken was so discomforting.

5. Dairy Dilemmas With Milk and Cheese  

Who thought a dairy diet would make you all bloated and gassy? Surprisingly, it’s become a very common symptom, especially for lactose-intolerant individuals. 

Being lactose intolerant means the body is unable to break down or even digest lactose. This lactose is found in foods like: 

• Milk 
• Yoghurt 
• Ice cream 
• Butter 
• Cheese

When the gut surrenders to digesting these dairy foods, a myriad of symptoms may occur. These include abdominal pain, gas, bloating, diarrhea, and even nausea, just a living nightmare if you have a meeting the next day!

6. The Trouble With Wheat and ‘Friends’

Before you reach out to that slice of bread, hear me out. 

For years, I had been unaware of my existing gluten sensitivity and had traumatic gut symptoms, making life an everyday struggle. This makes sense because about 6% of the population in the United States is gluten intolerant. 

Gluten is the protein found in wheat, barley and rye and even consuming miniscule amounts of these may cause a ruckus in your gut, with symptoms like severe cramps, diarrhea and bloating. 

Whereas, for individuals with Celiac disease, gluten isn’t just a mild annoyance but a full-blown enemy. Their immune system goes into attack mode, repeatedly damaging the lining of the small intestine, and an inflammatory condition is set up, making the individual unable to absorb any nutrients from the diet. So, gluten becomes your gut’s living hell!

7. Red and Processed Meat – A nightmare for sensitive guts

What we do know about red and processed meat is that it’s delicious. But, what we do not know is how it wreaks havoc on our gut health. 

According to Harvard Health, an average American consumes 5 servings of red meat per week, which is pretty alarming since recent research suggests that eating 3 ½ more servings per week may increase the risk of death. 

But since when did meat become an unhealthy option? Well, red and processed meat is extremely high on saturated and trans fats. These fats cause gut dysbiosis (altering the normal gut flora) and cause symptoms like bloating, constipation and diarrhea. 

A high intake of such foods may also cause leaky gut syndrome due to repeated inflammatory conditions of the gut.

Yes, it is exactly what the name suggests! 

8. FODMAP Fiasco?

High-FODMAP foods may just sound like a mouthful, but can cause severe digestive distress for some people. 

This abbreviation stands for ‘Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols’, and simply speaking, they’re just carbohydrates that the gut has trouble digesting. Some of these foods are:

• Onions 
• Broccoli 
• Rye
• Cheese 
• Apricots 

The above food sounds pretty healthy, no? The gut ferments these foods and releases hydrogen gas, leading to bloating and severe abdominal pain. For individuals with IBS, high-FODMAP foods are a nightmare!

Conclusion

In the famous words of Hippocrates: ‘All disease begins in the gut!’. 

To maintain a healthy gut, it is crucial to avoid all the above-mentioned foods and focus on whole and unprocessed foods for optimal digestive activity. 

Please consider consulting a healthcare professional for personalized advice.