As women hit their 40s, maintaining a healthy weight and gut balance becomes more challenging—and many turn to convenient “health” foods like protein bars and granola for a quick boost. However, nutrition experts warn that these seemingly wholesome options could be doing more harm than good.
“Some protein bars on the market have the nutrient quality of a candy bar with a higher price tag,” says registered dietitian Trista Best. Many women grab them as meal replacements, post-workout snacks, or quick meals, assuming they’re a healthy choice—but the sugar, additives, and high calories hidden inside may actually contribute to weight gain rather than weight loss.
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Avoid: Protein and Granola Bars
Weight loss physician Dr. Craig Primack explains that sugar alternatives in these foods can be particularly problematic. “I would keep people away from sugar alcohols that are contained in many diet foods and bars,” he says. While marketed as low-calorie or “keto-friendly,” these ingredients can disrupt gut health, leading to bloating, digestive discomfort, and even inflammation.
Granola, another favorite among health-conscious women, isn’t always as healthy as it seems. “Granola is made with sugars and, oftentimes worse, with high fructose corn syrup,” Dr. Primack warns. Even homemade granola can come with risks, as many cereal bars and packaged granolas are “loaded with sugars that will inflame your stomach and create yeast issues that will create bloating."
The bottom line
Experts say these foods are especially concerning for women over 40, a time when metabolism naturally slows and hormone changes can make weight management more challenging. Regularly consuming highly processed “health” foods can contribute to insulin spikes, water retention, and excess fat storage—all factors that make staying in shape harder.
Instead of relying on convenience foods, nutritionists recommend focusing on whole-food options that provide lasting energy, support gut health, and help maintain a healthy weight. Snacking on nuts, seeds, fresh fruit, vegetables, and Greek yogurt offers natural protein, fiber, and nutrients without the hidden sugars and additives. Incorporating these foods can stabilize blood sugar, improve digestion, and reduce bloating—while keeping calorie intake in check.
The key, experts say, is mindfulness. Reading labels carefully and avoiding foods marketed as “low-calorie” or “diet-friendly” without examining the ingredients can prevent unnecessary weight gain and support overall health. When in doubt, whole, minimally processed foods remain the safest, most effective choice for women over 40 who want to protect their gut, maintain energy, and stay fit.
