1. Frozen chicken wings
While extremely tasty, the additives, preservatives, and lack of fiber in frozen chicken wings can negatively affect the gut microbiome. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function. Disruption of this balance can lead to increased inflammation, digestive issues, and a higher risk of metabolic disorders.
"Coated in sugary or salty sauces, they're high in unhealthy fats and additives that can disrupt gut bacteria balance and add excess calories," Dr. Blen Tesfu says.
2. Cereals With Artificial Sweeteners
Artificial sweeteners, often added to enhance taste without the calories, can disrupt the balance of gut bacteria, potentially leading to an unfavorable microbiome composition. Additionally, this popular breakfast staple often contains other additives, preservatives, and processed ingredients that can contribute to inflammation.
"Not only are cereals often low in fiber, high in sugar, and low in nutrients, cereal often contains sugar and artificial sweeteners and sugar alcohols such as erythritol that may disrupt the gut. Sugar alcohols draw water into the digestive system, causing unfavorable symptoms like bloating, loose stools, gas, and stomach cramps. They can also change the makeup of good and bad bacteria in the microbiome," Abby Grimm, MS, RDN, LDN, IFNCP, says.
3. Pastry Cakes
Pastry cakes are typically low in dietary fiber, which is essential for healthy digestion and maintaining a balanced gut microbiome. A low-fiber diet can slow down digestion and lead to constipation, while also depriving beneficial gut bacteria of the fuel they need to thrive.
"Pastry cakes are inflammatory and detrimental to gut health due to their high sugar and refined flour content," Lisa Richards, creator of The Candida Diet, warns.
4. Goldfish Crackers
Goldfish crackers are made through extensive processing, which includes refining flour and adding various additives to enhance flavor, texture, and shelf life. This processing reduces the natural nutrient content of the ingredients. Plus, the combination of high sodium, unhealthy fats, and low fiber content can negatively affect the gut microbiome.
According to Trista Best, a dietitian, "it is a little-known fact that [goldfish] can cause difficulty in gut health, leading to gas and bloating. They are made with refined carbohydrates and a high amount of sodium. Both of these make the body retain water while also feeding bad gut bacteria. This leads to unwanted gas, bloating, and dysregulation of glucose and insulin."
She further explains that the glucose and insulin spikes caused by Goldfish crackers can exacerbate the issue by triggering increased cravings and overeating, "which will make the present gas and bloating worse, ultimately."
5. Potato Chips
Potato chips undergo extensive processing, including slicing, frying, and seasoning. This process strips away many of the natural nutrients found in potatoes and adds unhealthy ingredients.
Potato chips are typically loaded with salt, contributing to high sodium levels. Additionally, the oils used in frying potato chips are often high in unhealthy trans fats and omega-6 fatty acids, which can promote inflammation in the body.
If these are not enough reasons to put down the bag of potato chips, consider that excessive sodium intake can lead to water retention and bloating, making digestion uncomfortable.
"Potato chips are traditionally processed and fried with added sodium or artificial flavors," Best says. "The consumer may also use [high-fat] dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity."
6. Liquor
Eliminating or reducing the consumption of liquor can significantly contribute to alleviating digestive discomfort. Alcohol, a common component of many alcoholic beverages, can have adverse effects on the digestive system. It may irritate the gastrointestinal lining, leading to inflammation and disrupting the natural balance of stomach acids. Additionally, alcohol can impair the function of the muscles in the digestive tract, potentially causing symptoms like bloating, indigestion, and discomfort.
"Though alcohol provides calories (about 7 calories per gram, compared to the 4 calories per gram contained in carbohydrates), it provides no nutrients that promote wellness. In fact, it may not come as a shock to hear that alcohol is a toxin. Therefore, habitual consumption of alcohol has been shown to cause inflammation in the gut, damaging the intestinal tissue and disrupting the population of good bacteria," Moody says.
She goes on to add that "abstaining from alcohol or only indulging sparingly can help you maintain an optimal microbiome. Consider instead having sparkling or virgin versions of your favorite cocktails if you need to drink socially or for family gatherings."
7. Soda
Eliminating soda from your diet can be a crucial step in alleviating digestive discomfort. Soda, laden with sugar, artificial sweeteners, and carbonation, can wreak havoc on the digestive system.
The high sugar content not only contributes to weight gain but also disrupts the balance of gut bacteria, potentially leading to bloating and gas. The mixture of carbonation and sugar found in sodas may not be optimal for your gastrointestinal (GI) tract. Carbonation can exacerbate heartburn issues, especially for individuals who already experience difficulties with it.
Moody explains further, "In any case, the combination of glucose and fructose that floods the gut after ingesting sugar doesn’t always absorb well as the receptors for these monosaccharides can get saturated quickly. Since soda floods your system with these compounds much more quickly than solid sugary food that requires more chewing and digestion, it can cause the gut to pull water into the intestines to dilute them."
"This excess water can cause stomach cramping, diarrhea and other digestive issues. Instead of soda, if you want some flavor in your drinks, try some fruity teas or water infused with fruit," Moody says.
8. Croissants
Croissants, while delicious, are made primarily of refined white flour. This can lead to blood sugar spikes, promoting inflammation and contributing to weight gain over time.
"The combination of sugar and refined carbs leads to quick digestion and absorption, causing a rapid increase in blood sugar and insulin levels. This can result in increased fat storage and a higher risk of inflammation. The trans fats often found in these baked goods further exacerbate inflammation and negatively impact heart health," Angman says.
9. Salted nuts & seeds
Nuts and seeds have a range of health benefits, but Dr. Sheth says "their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight."
To further add on to the health benefits associated with reducing your sodium intake, Dr. Sheth discloses that "lowering sodium intake helps maintain a healthy electrolyte balance, diminishing the likelihood of bloating and water retention. Individuals can better regulate their appetite and caloric intake by avoiding high-sodium snacks and supporting weight management objectives."
10. Candy
It may be a no-brainer that candy is one of the least healthy food categories, but it's important to remember just how damaging it can be to your body. Among other health risks, Raimo points out that excessive candy consumption can lead to insulin resistance and a slower metabolism, citing sour gummies, powdered sugar dips, candy bars, and candy corn as some of the worst options.
"Outside of the sugar and artificial flavors and colors, they don't come with any fat or protein (unlike, say, ice cream, which is still not a health food by any means) to help slow down the rate in which a bunch of sugar enters the system and spikes in the bloodstream," she explains. "The body then tries to pump out insulin to help bring blood sugar back down to normal by sending the sugar to our muscles, brain, and liver. Over time, the body can produce less insulin or the cells become less sensitive to the hormone (insulin resistance)." Yikes!
11. White Bread
White bread is a staple in many households. After all, its delicious! Unfortunately, it's far better for your taste buds than your waistline. Nanavati explains that white bread is made from "highly refined flour," which strips away the fiber and nutrients your body needs. Without these nutrients, white bread can cause your blood sugar to spike, ultimately resulting in crashes, as well as inflammation and weight gain.
"Whole-grain bread is a much better option since it still has all the good stuff like fiber, which helps keep you full longer and stabilizes your blood sugar," Nanavati says. Other alternatives to consider include nutrient-dense options like quinoa, brown rice, or oats.
12. 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.
We'll stick to water!