Processed foods, characterized by significant alterations from their original form through methods like cooking, preservation, and the addition of various ingredients, often pose challenges to digestive health. Many of these products contain additives, preservatives, and artificial components that can disrupt gut bacteria balance, leading to issues such as gas, bloating, and indigestion.
We spoke with Sara Kahn, MS, CNS, CDN; and Jesse Feder, RDN, CPT, to learn about the four worst processed foods when it comes to gas, bloating, and indigestion. They shared that foods with high fructose corn syrup, high-fat processed foods, hot dogs, and milkshakes are some of the foods to minimize.
Foods With High Fructose Corn Syrup
Processed foods containing high fructose corn syrup (HFCS) can contribute to digestive issues such as gas, bloating, and indigestion. HFCS is a common sweetener used in various processed and packaged foods, including beverages, snacks, and desserts. Additionally, HFCS-containing foods often lack fiber, which is crucial for promoting regular bowel movements and preventing indigestion.
Kahn says that "foods with high-fructose corn syrup are likely to cause gas, bloating and indigestion since the prevalence of fructose malabsorption is estimated to be up to 40%. Many processed foods contain high-fructose corn syrup such as soda, juice drinks, candy, sweets, fast food and condiments. It can also be added to seemingly healthy foods like salad dressing, canned fruit, applesauce."
She further notes that "fructose malabsorption occurs when the cells in the small intestines are not able to absorb it. Fructose then moves to the large intestine where it's fermented by our good gut bacteria. This can lead to gas, bloating, cramping and diarrhea."
High-Fat Processed Foods
Processed foods high in fat can contribute to digestive issues, including gas, bloating, and indigestion. These foods, often laden with saturated and trans fats, can slow down the digestive process, leading to a sense of fullness and discomfort. Moreover, high-fat processed foods may lack the necessary fiber to support healthy digestion, potentially resulting in constipation and bloating.
"High-fat processed foods can cause gas, bloating and indigestion because fat slows down emptying of the stomach and motility of the intestines. Foods like french fries, burgers, pizza, donuts and ice cream are examples of high-fat processed foods," says Kahn.
Hot Dogs
High sodium content in processed foods such as hot dogs can lead to water retention, causing bloating and a feeling of fullness. Moreover, excessive salt intake can disrupt the balance of fluids in the digestive system, slowing down the overall digestive process. Hot dogs and similar processed meats may also lack sufficient fiber, necessary for proper digestion.
Feder elaborates further on how foods such as hot dogs can lead to GI problems. "Hot dogs are very high in sodium and preservatives. These things tend to cause water retention which can lead to feelings of fullness, bloating, gas, and indigestion. Additionally, the preservatives in hot dogs can cause gut inflammation, leading to similar GI symptoms."
Milkshakes
Many commercial milkshakes are loaded with added sugars, artificial ingredients, and high levels of fat. The combination of excessive sugar and fat can slow down the digestive process and lead to discomfort. Moreover, lactose, a natural sugar found in milk, may cause digestive distress in individuals with lactose intolerance.
"Milkshakes are very high in sugars and dairy. The high amount of sugar can lead to gut inflammation which can cause things like gas, bloating, and indigestion. Additionally, the high lactose content can cause similar symptoms as many people have a hard time breaking down lactose," Feder says.
