7 Foods That Can Completely Ruin Your Gut Health

Animal proteins, especially processed meat, may lead to a decrease in beneficial gut bacteria, according to recent research. “This imbalance is linked to obesity and other metabolic disorders like diabetes and cardiovascular disease.” Studies have found that eating red meat could be particularly bad for your gut as it increases the risk of colon cancer, Dr. Sheth points out.

Sometimes we put substances like aspartame, acesulfame-K, sucralose and saccharin in foods and beverages to give them a sweet taste without extra sugar. However, “high amounts of artificial sweeteners may disrupt gut microbiota, potentially leading to glucose intolerance and metabolic issues,” says Simmons. In some people, certain sugar substitutes may also act like laxatives, which can be unpleasant, adds Dr. Sheth.

This includes things like instant noodles, bagels and yes, white bread, pizza and pasta. “Refined grains and gluten-rich foods have been associated with lower microbial diversity in the gut which is often linked to various health issues including inflammatory conditions,” says Simmons.

Soda, candy, cookies, cake and ice cream, we’re looking at you. Research has shown that excess sugar feeds unhealthy gut bacteria. Plus, “intestinal cramping and diarrhea can occur in those with fructose intolerance,” says Dr. Sheth. The interesting thing about sugar is that it’s often hiding in foods you may not suspect such as condiments, granola, jarred sauces and flavored yogurts, so it’s important to read labels so you’re aware of how much sugar you’re really eating.

Dishes like the fish and chips you love at the local diner or funnel cakes at the county fair tend to be high in unhealthy fats. Unfortunately, research shows that diets rich in saturated fats or trans fats may lead to a less diverse gut microbiome and that can promote the growth of harmful bacteria and contribute to chronic diseases, according to Simmons.

Instead of focusing on all the foods you should eliminate from your diet, consider all the delicious foods you can add to it for a healthy gut.

• Probiotic-rich foods like yogurt, sauerkraut and tempeh for the gut-friendly bacteria they contain
• Whole grains, including oats and bulgar because they have a lot of fiber which will help keep things moving through your digestive tract
• Fruit like bananas, berries and pears, all of which are high in prebiotics to feed the good bacteria in your gut
• Legumes like lentils and black beans since they are filled with fiber
• Greens such as kale and Swiss chard because they’re rich in nutrients as well as fiber
• Ginger to support overall digestive health