If you’re trying to lose weight, maintain optimal gut health, or simply stay as healthy as possible, you’ve likely made efforts to cut out some of the obviously unhealthy processed foods out there. However, there are a few options—including those marketed as “clean,” healthy alternatives—that may be slipping under your radar. As it turns out, many foods on health store shelves can actually worsen inflammation and other digestive issues like gas and bloating. Among these unexpectedly unhealthy choices are vegetable chips and energy bars.
To learn more about how these choices could worsen inflammation and bloating, we spoke to registered dietitian and nutritionist Susan Schachter. Find all of her expert insight below!
1. Vegetable chips
If you're craving something salty and crunchy, you may reach for veggie chips (like those made with beans, chickpeas, and kale) over the predictably unhealthy alternative of potato chips. However, Schachter says that vegetable chips can still lead to their fair share of health risks, including inflammation and bloating.
"They can still be high in salt and refined oils, which can contribute to inflammation and bloating," she warns. "Salt can cause water retention and bloating, while refined oils such as sunflower oil and canola oil can contribute to inflammation in the body." You can read more about the health effects of vegetable oil here.
What to eat instead
Luckily, there are better options out there. "If you're looking for a healthier snack alternative, you can try making your own vegetable chips using a dehydrator or oven with healthier oils such as olive oil or coconut oil," Schachter suggests. "You can also snack on raw veggies like carrot sticks, celery, or cucumbers with a dip like hummus or guacamole for added flavor." Nice!
2. Energy bars
Energy bars may seem like a good source of protein, especially if you're in a rush and need a quick meal. Unfortunately, though, this is another seemingly healthy food that could be detrimental to your digestive health (and may even lead to weight gain).
"Many energy bars are marketed as a healthy snack option, but they can be high in added sugars, refined carbohydrates, and artificial ingredients, all of which can contribute to inflammation and bloating," Schachter warns. "Additionally, some energy bars contain high amounts of fiber and sugar alcohols, which can cause digestive issues and bloating in some people." Say it ain't so!
What to eat instead
When you need a quick, satiating snack, but don't want to deal with the health effects of energy bars, Schachter says you should reach for whole foods like fresh fruit, nuts, or seeds. "You can also make your own energy bites using ingredients like dates, nuts, and seeds for a healthy and satisfying snack," she tells us.
Find some of the best healthy snack options here.
The bottom line
Everyone's body is different, which means that the best way to avoid bloating and keep your digestive system on track is to pay attention to how your body reacts to certain foods. Ultimately, though, it's important not to be fooled by foods that have been marketed as "healthy" or "clean" while still containing inflammatory ingredients.
In addition to energy bars and vegetable chips, Schachter says that other foods you should avoid include processed meats, fried foods, sugary drinks, and refined carbs like white bread and pasta.
"Opting for whole, unprocessed foods and incorporating anti-inflammatory ingredients such as turmeric, ginger, and leafy greens can help promote overall health and reduce inflammation in the body," she concludes. Got it!
