When the weekend comes around, it’s tempting to indulge in fried foods, processed snacks, alcohol, and sugary sodas. These dietary choices can significantly impact your gut health, leading to common issues like stomach discomfort and inflammation. Certain drinks and snacks can irritate the stomach lining, interfere with digestion, and aggravate inflammation, resulting in bloating, acid reflux, and chronic gastrointestinal discomfort.
To better understand the weekend habits that might be contributing to these problems, we consulted with nutritionists, dietitians, and other gut health experts to identify four frequent mistakes.
4 Weekend Mistakes That May Be Sabotaging Your Gut Health, According to Experts
1. Drinking Alcohol Excessively
Among its numerous widely-recognized dangers, alcohol is a significant factor in causing inflammation, especially when consumed excessively. According to registered dietitian Lauren Mahersi, alcohol can damage your stomach lining and produce free radicals during digestion, which is a recipe for inflammation."
When we digest alcohol, it releases free radicals that "increase inflammation throughout the body," she explains, adding that this inflammatory response can exacerbate gut sensitivity and other health issues.
2. Having Too Much Soda (Especially Diet)
According to Lisa Richards, registered nutritionist and creator of The Candida Diet, another common weekend error we often make is consuming excessive amounts of soda and fizzy drinks. The excessive sugar in soda can disrupt bacteria, leading to bloating, gas, and digestive discomfort. Additionally, the phosphoric and citric acids in soda can irritate the stomach lining, potentially worsening conditions like acid reflux or gastritis.
Richards warns that artificial sweeteners, such as aspartame and sucralose, which are commonly used in diet soda, "have been the subject of ongoing debate and controversy regarding their potential health effects." She adds that "some studies have suggested that artificial sweeteners may be associated with a variety of health problems, including weight gain, type 2 diabetes, and an increased risk of certain types of cancer."
She continues: "However, other research has found no evidence of harm from the use of artificial sweeteners." Richards stresses that "it is not a healthy drink, and it should not be consumed in place of water or other hydrating beverages. It is also important to pay attention to the total amount of soda, including both regular and diet varieties, that you consume, as excessive intake of soda, regardless of whether it is regular or diet, has been linked to a variety of health problems, including weight gain, type 2 diabetes, and tooth decay."
3. Eating Fried Foods
Fried foods can be a tasty indulgence for weekends, perfect for enjoying while watching sports or hanging out with friends. However, they aren't the best choice for your digestive health and might be the culprit behind your stomach discomfort or indigestion. "Deep frying foods can inhibit the growth of beneficial bacteria in your gut," health content creator Ben Azadi (@thebenazadi) recently explained on TikTok.
These foods, often prepared with unhealthy oils, are also loaded with trans fats that create oxidative stress in the body. This stress damages the gut lining, making it harder for your body to absorb nutrients effectively. On top of all this, fried foods are also linked to chronic inflammation, which can pave the way for digestive disorders such as irritable bowel syndrome (IBS) and acid reflux. If you’re craving a crunch, opt for air-fried alternatives or bake your favorite dishes with gut-friendly oils.
4. Indulging In Ultra-Processed Snacks
Snacks like candies, cookies, chips, and canned goods often contain a combination of refined carbs, salt, and unhealthy fats—all of which can irritate the lining of your gut.
"These foods trigger bloating and can cause digestive problems due to their low nutritional value and high levels of artificial ingredients," Michael O. McKinney, M.D., from Healthy Outlook, explains. Instead, he suggests healthier alternatives like fruits, nuts, or even homemade vegetable sticks with a dip like hummus, which are easier on the digestive system.
The Bottom Line
Maintaining a healthy gut is essential for your overall health, and your diet significantly influences your digestive system. Alcohol, sugar, and carbohydrates, particularly processed ones found in packaged foods, can greatly affect your gut. Though sugary drinks, alcoholic beverages, and fried and processed foods might be delicious, they can cause considerable harm to your digestive system, resulting in discomfort and problems over time.
Experts suggest that by making more mindful food choices each weekend, enjoying your favorite treats in moderation, and identifying what causes pain, inflammation, and indigestion, you can better support your gut health.
