Gut health seems to be talked about more than ever these days, as people have realized just how much of an impact the state of their gut can have on the rest of their health.
One of the most crucial parts of ensuring your gut health is in a good place is by eating a nutritious, balanced diet. Many clean, healthy foods benefit your gut microbiome, but there are also a good number of items that can harm it. For instance, some of the salty, crunchy snacks many of us love to enjoy throughout the day can take more of a toll on our gut health than we may realize.
We spoke with Registered Dietitian Ali McGowan, MS, RD, LDN, and Nutritionist Krista-Scott Dixon with Simple Life App about seven salty snacks that can have a negative impact on your gut health and cause all sorts of side effects, from inflammation to a damaged microbiome.
“Highly processed and ultra-processed foods (UPFs) can harm gut health in a few ways,” says Dixon.
“Eating a lot of UPFs is linked to gut problems like inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome. Likewise, аn imbalanced gut microbiome has been linked to health problems like obesity, type 2 diabetes, heart disease, chronic illnesses, and even some mental health conditions.”
Read more about the seven risky snacks below.
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Potato Chips
Dixon notes that pre-packaged potato chips are a UPF that is not only extremely processed, but also contains high amounts of sodium and unhealthy fats.
"Excess salt can kill beneficial gut bacteria like Lactobacillus, increasing inflammation and bloating," she notes.
Instead of buying big premade bags of potato chips, she suggests making them at home with light seasoning.
Pretzels & Salty Crackers
Sometimes, there are few things better than enjoying a snack plate with crunchy pretzels and crackers. They can be pretty addictive with their tasty flavor and satisfying crunch, but going overboard on these snacks can have a negative impact on your gut.
"Highly processed grains plus high salt contribute to gut dysbiosis and water retention [and] bloating," explains Dixon.
Try purchasing whole-grain, low-sodium crackers to keep in your pantry instead.
Prepackaged Salted Nuts
Nuts have many health benefits, as they're a natural source of healthy fats and protein that can and should be used in your diet. However, many brands sell nuts that are roasted and covered with a lot of salt and seasonings that can hurt your gut.
Dixon says that excess sodium can "offset" any gut health benefits natural and plain nuts have.
Salty Beef & Cheese Snacks
Have you seen those premade 'protein packs' in grocery or convenience stores that come with a portion of cheese and some kind of beef stick? While they do contain protein, they are also often filled with salt and other preservatives that can negatively affect your gut over time.
"Consuming a lot of processed meat and cheese products is linked to higher rates of GI diseases such as colon cancer," says Dixon.
"These are also low in fiber, and people who eat a lot of these also tend not to eat other higher-fiber foods like fruits and vegetables."
Prepackaged Salsa & Pickles
As delicious and 'addicting' as they can be, premade salsa dips and some pickles can cause some commotion in your gut. When these foods are prepared at home with wholesome ingredients, they can be great!
But, as Dixon notes, "Many commercial versions are extremely high in salt; the commercial pickling process tends to kill helpful bacteria."
Cheese Puffs
Many of us find a Cheeto or some other kind of cheese puff hard to resist, but you should try to only eat them every once in a while or on special occasions.
"They often contain high amounts of sodium, unhealthy fats, preservatives, and artificial additives that can disrupt the balance of gut bacteria and increase inflammation," says McGowan.
Veggie Chips
Vegetable chips are one of those "health halo" foods that leave you under the impression they contain a ton of healthy vegetables and will be much better for you. However, in most cases, many prepackaged vegetable chips are loaded with more bad ingredients than good ones.
"Even when 'veggie,' many are fried, packaged, with added salt and oils; these can still spike sodium and disrupt gut flora," adds Dixon.
Did any of the snacks on this list surprise you?
