1. Processed Deli Meats
For many people, eating a sandwich with processed deli meats like processed turkey, salami, ham, etc., is a typical part of their day. Deli meats, one of the most popular sandwich and lunch time foods might seem innocent and like a decent source of protein, but eating them in large amounts overtime can do more harm than good.
"These foods can crowd out fiber-rich options that nourish the digestive tract," says Benson. "When that happens consistently, it can leave someone feeling sluggish and have lower energy levels. Including a variety of colorful fruits and vegetables, legumes, and whole grains can help support digestive health. Even small additions, like adding beans to soup or berries to breakfast, can help the microbiome thrive."
2. Foods With Artificial Sweeteners
These days, there are so many "sugar-free" foods, snacks and more on the market, so it can be tempting tp grab them at every chance you get. After all, what could be wrong with sugar-free chocolate? As it turns out, there's a lot that can be wrong, as these products are packed with artificial sweeteners.
"The evidence around their impact on the digestive tract is mixed," notes Benson. "Some studies suggest potential changes to the microbiome, but human research has not confirmed consistent or significant effects. For most people, moderate use is considered safe. However, if someone notices bloating or gastrointestinal discomfort with artificial sweeteners, experimenting with different types or reducing intake can help identify what feels best for their body."
3. Fried Foods
As delicious and satisfying as fried foods can be, it really is advisable to only eat it once in a while or on special occasions. Not only are the ingredients in fried food bad for your gut, but eating them several times in a week can set you up for low energy levels and even brain fog.
"Food that has been deep fried has been imbibed with a large amount of saturated fat that causes inflammation in the body that can lead to low energy and brain fog," explains Moody. "Furthermore, this fat is hard for the gut to digest and requires a lot of the body’s energy to break down in addition to lacking any beneficial nutrients to provide the energy the body needs to run efficiently. Instead, consider roasting or air frying certain foods to prevent eating too much inflammatory fat and excess calories."