You’re eating clean, avoiding junk, and doing everything “right”—so why are you still feeling bloated and sluggish? According to nutrition experts, some foods marketed as healthy can actually trigger inflammation, digestive issues, and even weight gain in certain people. Here are six surprising ‘healthy’ culprits that could be working against your wellness goals as they are ‘very inflammatory.’
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1. Protein/Granola Bars
Some “health” bars can do more harm than good when it comes to the gut.
“I would keep people away from sugar alcohols that are contained in many diet foods and bars,” weight loss physician Dr. Craig Primack tells us.
“Most protein bars on the market have the nutrient quality of a candy bar with a higher price tag,” registered dietitian Trista Best agrees. Consumers should be aware of nutritional concerns associated with these bars, such as sugar and calories, before grabbing them for a meal replacement, quick meal, or post-workout snack.
"Granola is made with sugars and, oftentimes worse, with high fructose corn syrup," he warns. Even homemade granola can come with risks, he warns, as many of the granola cereals and cereal bars on shelves these days are "loaded with sugars that will inflame your stomach and create yeast issues that will create bloating." And that is NOT what we want!
2. Cereals
Let's be honest: sometimes nothing hits the spot in the morning quite like a sugary, crunchy bowl of Cinnamon Toast Crunch or Fruit Loops. However, unfortunately, the rest of your body doesn't love this breakfast food nearly as much as your taste buds do. In fact, eating breakfast cereal is likely to result in inflammation and digestive issues such as bloating, according to Richards.
"These cereals are typically made from refined grains that lack fiber and essential nutrients," nutritionist Lisa Richards, creator of the Candida Diet, explains. "The high sugar content in sugary cereals can lead to a rapid spike in blood sugar levels, followed by a crash, causing inflammation and contributing to feelings of bloating and discomfort."
3. Flavored Yogurts
"Yogurt is a wonderful addition to your breakfast, but flavored varieties are often loaded with added sugars and artificial flavors," nutritionist Meena Bulaji says. She warns that excessive sugar consumption can disrupt the balance of gut bacteria, leading to a decrease in beneficial microbes and an increase in harmful ones. Ultimately, this can lead to gut inflammation and weight gain. But the risks don't stop there. Artificial colors or flavors in flavored yogurts can even cause health issues like migraines and skin rashes.
4. Smoothies
Consuming large quantities of sugar in liquid form can lead to spikes in blood sugar levels, followed by crashes, which may disrupt digestion and leave you feeling bloated or sluggish.
Additionally, smoothies and juices often lack the fiber found in whole fruits and vegetables, which is essential for promoting healthy digestion and preventing constipation.
Too much of a certain food can sometimes have its downsides, as Alanna Kate Derrick, certified personal trainer and endurance sports nutrition coach, says, "Another culprit is smoothies or juices with lots of greens like kale, spinach, or celery." She adds, "Don't get me wrong—I'm all about getting those nutrient-dense veggies in. But blending them on an empty stomach first thing in the morning is just asking for painful gas and bloating until those tough-to-break-down fibers can get properly digested."
5. Dried Fruit
While dried fruits are often thought of as a healthy snack option, it's essential to be mindful of their potential impact on bloating, gut health, and weight gain. Drying fruits concentrates their natural sugars, resulting in a higher calorie density and increased sugar content per serving. Moreover, the high calorie and sugar load in dried fruits may contribute to weight gain if not consumed in moderation.
When it comes to bloating and gut health, Krutika Nanavati, registered dietitian and nutritionist, says, "While dried fruit offers vitamins and minerals, its higher natural sugar concentration compared to fresh fruit can disrupt gut bacteria balance, causing bloating. Certain dried fruits may contain sulfites, which are preservatives that could potentially contribute to imbalances in the gut microbiome and digestive problems in sensitive individuals."
These can also impact weight gain, as she says, "Despite its small serving size, dried fruit contains a surprisingly high number of calories due to the dehydration process. Excessive consumption of dried fruit can contribute to weight gain."
6. High-Sugar Fruit Juices
Although they may be refreshing and tasty, high-sugar fruit juices can contribute to bloating for some individuals. These juices often contain elevated levels of fructose, a natural sugar found in fruits.
"While it may seem like you're making a good choice by selecting fruit juice, the sugar level in fruit juice might be much higher than [another drink]," Tania Long, nutritionist for Meal Fan, warns. Beth Hawkes, MSN, RN-BC, of Nurse Code, agrees, "Fruit juices are often packed with sugar. For example, there are about 31 grams of sugar in a 12-ounce serving of orange juice, which is more than the 22 grams found in the same amount of cola. If you have a bacterial imbalance in your stomach, the added sugar can induce severe bloating because yeast and bacteria thrive on it," she explains.
