1. Greasy, Fried Foods
As the spring and summertime evolve, many of us are going to be out and about, enjoying some of our favorite indulgent treats, which often include greasy, fried foods. They can range from fried chicken to amusement park funnel cakes and can have a brutal effect on your digestive health, especially when consumed frequently.
According to Hartford HealthCare at the Hartford Hospital, foods that have been fried are often "loaded with unhealthy fats and low in fiber. "These take longer to break down, often leading to bloating and sluggish digestion."
If you're a big fan of fried foods, try to limit how often you eat them or consider swapping anything fried for baked items instead.
2. Processed Snacks
It's hard to resist a crunchy, crispy, addicting processed snack like potato chips at times. After all, they're often loaded with flavor and salt that make it hard to stop eating once you get started. Still, highly processed food items are not a great choice for those looking to improve their digestion.
Health experts at Austin Gastroenterology have noted that highly processed foods and refined carbs are some of the "bad foods" that affect digestive health, as they "lack the fiber that helps to keep the digestive system healthy."
"Refined carbs can cause constipation, diarrhea, and bloating in some people, and also raise your risk for conditions such as obesity and type 2 diabetes," they continued.
3. Spicy Food
Spicy foods, like dishes or items that are loaded with spices like chili pepper, while delicious and adventurous, can do a number on your gut health and make you uncomfortable.
Jayna Metalonis, MS, RD, LD, a Clinical Outpatient Dietitian with University Hospitals, explained in a blog that capsaicin, the chemical compound found in chili peppers, is what produces the heat that does more than tickle your taste buds. Consuming capsaicin can cause irritating symptoms and an increased rate of digestion, sometimes leading to diarrhea, nausea, and painful bowel movements.
Although healthy people should be able to eat spicy food whenever they want without any major consequences, anyone with a history of gut health issues like inflammatory bowel disease, stomach ulcers, or acid reflux should consider avoiding it when possible.
4. Alcohol
Alcoholic beverages, while not a food item, are consumed by high numbers of people, sometimes on a daily basis, which is why it's important to spread the word about the damage they can do to your digestive health.
A medical article in the Alchohol Health and Research World journal explains that "alcohol may interfere with the structure as well as the function of GI-tract segments."
"For example, alcohol can impair the function of the muscles separating the esophagus from the stomach, thereby favoring the occurrence of heartburn," the article continues.
"Alcohol-induced damage to the mucosal lining of the esophagus also increases the risk of esophageal cancer. In the stomach, alcohol interferes with gastric acid secretion and with the activity of the muscles surrounding the stomach."
5. Milk Chocolate
Chocolate is one of the most beloved sweet treats on the planet, and while it can be considered "bad" for your digestion in some cases, it doesn't mean that you have to stop eating it. There are, however, a few reasons why you may want to avoid it if you're working on lowering any gastrointestinal issues you're having.
While more natural dark chocolates with lower amounts of sugar and no dairy have been known to have some health benefits, milk chocolate products loaded with added milk and sugar can do more harm than you think. Gastroenterologist and professor of medicine and nutrition sciences from the University of Michigan, William Chey, M.D., stated that chocolate has been viewed as "a potential trigger for gut symptoms like pain, cramping, bloating, gas, and diarrhea."
"This is because chocolate, particularly milk chocolate, contains a lot of sugar, including lactose, milk proteins, and fat – all of which can cause symptoms in susceptible persons," he told Michigan Medicine.
6. Artificial Sweeteners
These days, there is so much fear surrounding sugar content and refined sugars that there are many "sugar-free" products on the market that are filled with artificial sweeteners like sucralose and aspartame. While these ingredients may not cause a drastic blood sugar spike like refined sugar, they can do some damage to your health when consumed frequently.
Helen West, RD, a registered dietitian, explained in her article for Healthline that artificial sweeteners may disrupt "the balance of beneficial bacteria in your gut."
Additionally, West noted that these sugar substitutes "have been linked to several health conditions, including obesity, type 2 diabetes, stroke and dementia."
7. Red Meat
Sometimes, red meat, especially red processed meats like pepperoni and bacon, can upset your stomach and cause issues with your digestion. You may want to keep this in mind before tucking into numerous hamburgers this summer.
"High in fat and low in fiber, this protein can be harder to digest," explained health experts at Hartford HealthCare.
"Eating too much can also impact gut bacteria."
Like most of the items on this list, when eaten in moderation, red meat shouldn't have significant consequences on your digestive health. However, if you're already suffering from conditions like irritable bowel syndrome, then eating higher amounts of red meat can cause issues like bloating, acid reflux, constipation, and more.