1. Refined White Bread
White bread is a staple in many households, but it can be harsh on your digestive system. According to Dr. McKinney, "Since this type of bread is made using highly processed white flour that poorly holds the natural fiber, it’s going to cause a high increase in blood sugar, bloating, and stomach upset." Additionally, the lack of fiber can interfere with the normal movement of food through the gut, which may lead to constipation. Instead, he recommends switching to whole grain or sprouted bread, which provides more fiber and nutrients to support gut health.
2. Sugary Cereals
Sugary breakfast cereals may be convenient, but they can disrupt your digestive system. "Most breakfast cereals contain high sugar levels and other artificial, hard-to-pronounce substances," says Dr. McKinney. This high sugar content can upset the balance of bacteria in the gut, leading to inflammation and digestive issues. To avoid this, opt for cereals that are low in sugar and high in fiber, such as oats or bran flakes, which are much gentler on the gut and promote better digestion.
3. Packaged Snack Foods
Snacks like 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," Dr. McKinney 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.
4. White Pasta
White pasta is another carb that can cause digestive distress. "Like white bread, white pasta originates from refined flour and it has no fiber, hence it's not easy on the digestive system," says Dr. McKinney. This lack of fiber contributes to a higher glycemic index, which can lead to blood sugar spikes and bloating. For a healthier option, he advises switching to whole grain or legume-based pasta, which offers more fiber and nutrients for better digestive health.
By making these simple swaps, you can support your gut health and avoid the uncomfortable digestive issues often triggered by processed carbs.
READ MORE: Having These 4 Gut-Healing Foods Every Day Could Improve Metabolism, Weight Loss And Digestion, According To Experts