Snacking is often a fun and seemingly harmless part of our day, giving us energy until our next main meal. However, there are many snacks out there that can actually be damaging an important part of your health: the gut.
Many of these mostly processed snacks contain high amounts of refined sugars, unhealthy fats, and artificial additives that can disrupt the gut microbiome. This can lead to inflammation, digestive issues, and poor nutrient absorption.
We checked in with Trista Best, a dietitian for Balance One Supplements; Krutika Nanavati, a registered dietitian and nutritionist; Lisa Richards, a nutritionist and creator of the Candida Diet; and Jesse Feder, a dietitian from My Chron’s and Colitis Team, to find out eight snacks to avoid for gut health. Some of the culprits are dried fruit, granola, sweetened yogurt, and more. Read on to discover all eight!
1. Goldfish Crackers
Goldfish crackers are popular snacks that everyone grew up eating as kids, but these salty bites can wreak havoc on your gut health!
According to Best, "it is a little-known fact that [goldfish] can cause difficulty in gut health, leading to gas and bloating. They are made with refined carbohydrates and a high amount of sodium. Both of these make the body retain water while also feeding bad gut bacteria. This leads to unwanted gas, bloating, and dysregulation of glucose and insulin."
She further explains that the glucose and insulin spikes caused by Goldfish crackers can exacerbate the issue by triggering increased cravings and overeating, "which will make the present gas and bloating worse, ultimately."
2. Potato Chips
The way potato chips are cooked is what makes them so unhealthy for our overall health. They're deep-fried in refined and inflammatory oils, which can hurt the gut in many ways.
"Potato chips are traditionally processed and fried with added sodium or artificial flavors," Best says. "The consumer may also use [high-fat] dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity."
3. Sweetened Yogurt
While yogurt can have a range of health benefits for your gut health, the high-sugar commercial ones are the type to stay away from.
"Many store-bought yogurts have too much added sugar, exceeding the recommended daily intake. Excess sugar promotes harmful gut bacteria growth, leading to inflammation, bloating, and digestion issues. Certain yogurts contain artificial sweeteners, which studies suggest could potentially disturb the composition of the gut microbiome and contribute to weight gain," says Nanavati.
As for gut health, Nanavati says "a lot of flavored yogurts fall short in providing enough fiber, which is crucial for maintaining a healthy gut and feeling full. Insufficient fiber intake can result in constipation and consuming more calories than needed."
4. Granola Bars
This is another seemingly healthy snack that is actually high in processed ingredients and hidden sugars.
Nanavati states, "Often marketed as healthy snacks, granola bars can be calorie-dense due to added sugars, oils, and processed grains. Granola bars frequently contain concentrated forms of sugar like syrups and dried fruit, contributing to sugar overload and its associated gut health issues. Many granola bars use refined grains instead of whole grains, lacking fiber and promoting blood sugar spikes, potentially leading to weight gain and increased hunger."
5. Dried Fruit
When it comes to bloating and gut health, Nanavati notes that "while dried fruit offers vitamins and minerals, its higher natural sugar concentration compared to fresh fruit can disrupt gut bacteria balance, causing bloating. Certain dried fruits may contain sulfites, which are preservatives that could potentially contribute to imbalances in the gut microbiome and digestive problems in sensitive individuals."
These can also impact weight gain, as she says, "Despite its small serving size, dried fruit contains a surprisingly high number of calories due to the dehydration process. Excessive consumption of dried fruit can contribute to weight gain."
6. Pastry cakes
Who doesn't love a packaged pastry cake from Little Debbie? Unfortunately, Richards warns against store-bought baked goods like this due to their harmful ingredients.
The lack of fiber is another major issue. Richards says it hinders digestion and disrupts the balance of your gut bacteria. "The imbalanced gut microbiome resulting from a diet high in sugary and processed foods can lead to gastrointestinal issues and further inflammation," she warns.
Then there's the unhealthy fats at play, which pose further risks to your health. "The trans fats often found in pastry cakes can exacerbate inflammation and negatively affect gut lining integrity," Richards says. "Overall, regular consumption of pastry cakes can disrupt gut health, promote inflammation, and increase the risk of various health problems, emphasizing the importance of choosing more nutrient-dense options for both gut health and overall well-being."
7. Cookies
Feder also warns against consuming too many sugary cookies, which present many of the same risks as pastry cakes and other baked goods. As he tells us, these deviously delicious sweets are "typically high in fats, sugars, and calories."
It's probably not a surprise that cookies can easily put you over your recommended calorie intake for the day, which could contribute to some added pounds. "The high amount of calories in these products can lead to unwanted fat gain over time," Feder says.
8. Breakfast cereals
Many of us like to snack on breakfast cereals by the handful. After all, it's crunchy, sugary, and perfect for satisfying your sweet tooth. However, Nanavati tells us that all that sugar makes cereal a poor choice for your health, especially if you want to keep your gut healthy and your waistline slim. Regularly snacking on this food is likely to result in inflammation and other issues.
"Many breakfast cereals targeted at children are high in sugar and lack nutritional value," she notes. "Consuming these regularly can lead to weight gain and increased risk of chronic diseases." Yikes!
Luckily, there are some healthy cereals out there; just be sure to check the nutrition label before adding them to your cart, and stick with low-sugar options.
