As women age, hormonal shifts and changes in metabolism can have a significant impact on gut health—often leading to uncomfortable symptoms like bloating, sluggish digestion, and inflammation. Making targeted adjustments to your diet can help.
Here are 7 foods women over 40 should consider cutting out to support a healthier gut and reduce bloating, according to health experts.
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1. White Pasta
White pasta is a carb that can cause digestive distress. "Like white bread, white pasta originates from refined flour and it has no fiber, hence it's not easy on the digestive system," says Michael O. McKinney, M.D., from Healthy Outlook. This lack of fiber contributes to a higher glycemic index, which can lead to blood sugar spikes and bloating. For a healthier option, he advises switching to whole grain or legume-based pasta, which offers more fiber and nutrients for better digestive health.
2. Sugary Cereals
Sugary breakfast cereals may be convenient, but they can disrupt your digestive system. "Most breakfast cereals contain high sugar levels and other artificial, hard-to-pronounce substances," says Dr. McKinney. This high sugar content can upset the balance of bacteria in the gut, leading to inflammation and digestive issues. To avoid this, opt for cereals that are low in sugar and high in fiber, such as oats or bran flakes, which are much gentler on the gut and promote better digestion.
3. Refined White Bread
White bread is a staple in many households, but it can be harsh on your digestive system. According to Dr. McKinney, "Since this type of bread is made using highly processed white flour that poorly holds the natural fiber, it’s going to cause a high increase in blood sugar, bloating, and stomach upset." Additionally, the lack of fiber can interfere with the normal movement of food through the gut, which may lead to constipation. Instead, he recommends switching to whole grain or sprouted bread, which provides more fiber and nutrients to support gut health.
4. Potato Chips
Packaged snacks such as chips, candies, and cookies contain trans fats or unhealthy cooking oils that are difficult for the body to break down, leading to slow digestion, gas, and bloating.
Things like potato chips are "traditionally processed and fried with added sodium or artificial flavors," registered dietitian Trista 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."
The lack of fiber is another major issue. Nutritionist Lisa Richards says it hinders digestion and disrupts the balance of your gut bacteria. "The imbalanced gut microbiome resulting from a diet high in sugary and processed foods can lead to gastrointestinal issues and further inflammation," she warns.
5. Granola Bars
This is another seemingly healthy snack that is actually high in processed ingredients and hidden sugars.
Dr. Krutika Nanavati states, "Often marketed as healthy snacks, granola bars can be calorie-dense due to added sugars, oils, and processed grains. Granola bars frequently contain concentrated forms of sugar like syrups and dried fruit, contributing to sugar overload and its associated gut health issues. Many granola bars use refined grains instead of whole grains, lacking fiber and promoting blood sugar spikes, potentially leading to weight gain and increased hunger."
6. Pre-Packaged Ramen Noodles
Ramen noodles are the perfect choice for those who want a quick, cheap meal. While the variety of flavors and its comforting taste can be appealing, there are several ways this processed product is ruining your gut.
"This pasta is highly processed and inflammatory, which can lead to gut dysbiosis and bloating," Richards warns. When your body experiences gut dysbiosis, there is an overgrowth of bad bacteria in your gut, and you may experience a range of digestive issues, like bloating, diarrhea, constipation, and cramping. The high sodium content of this food is another major culprit of bloating, as excess salt in your body causes water retention.
7. Sugar-Laden Yogurts
Sugary yogurts, despite being marketed as healthy snacks, can exacerbate bloating, indigestion, and contribute to weight gain. Many flavored yogurts contain added sugars, which can lead to digestive discomfort and bloating for some individuals. The high sugar content in these yogurts not only increases calorie intake but also can result in blood sugar spikes, potentially impacting energy levels and increasing cravings for more sugary foods.
“Dairy can be quite inflammatory and mucus producing. These two facts can lead to gas, bloating, and gastrointestinal issues,” explains nutritionist Lisa Richards. “This is especially true for sugar-laden yogurts made with added sugar and alternative sweeteners and flavors. For those that cannot break down lactose, the sugar in dairy products, this bloating can be worse,” notes Richards.
