1. 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, bloating, 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. Your better off sticking to unflavored varieties and adding natural sweeteners to the mix.
2. 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!
3. 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—including your digestive system. Additionally, Adrienne Raimo, Integrative & Functional Dietitian, L.D 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!
4. 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.
5. 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, weight gain, and even bloating.
"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," Dietitian Krutika Nanavati says. Other alternatives to consider include nutrient-dense options like quinoa, brown rice, or oats.
6. 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.
Destini Moody, RD, CSSD, LD at The Athlete’s Dietitian 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.
7. High-Sugar Fruit Juices
Here's another drink to reconsider.
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!