Nothing ruins a nice day quite like that bloating, indigestion feeling after a filling meal. There are many kinds of food that can cause bloating, so sometimes it can be hard to pinpoint exactly where that uncomfortable feeling is coming from. In particular, a diet high in processed, sugary foods can cause high blood pressure, unintentional weight gain, stomach inflammation, and painful bloating (learn more about what happens to your body when you’re eating too much sugar).
To learn more about how sugar affects our bodies and discover some of the worst high-sugar foods out there that could be the cause of your bloating and holding you back from losing weight, we spoke to registered dietitians Dana Ellis Hunnes, PhD, MPH, RD, and Juliana Tamayo, RD, MS. They pointed out two high-sugar foods, fruit candy and sweetened yogurt, that practically guarantee bloat. Read on below!
READ MORE: The Best Morning Habits To Beat Bloating And Inflammation, According To Doctors
1. Fruit Candy
While an occasional handful of Sour Patch Kids or Starbursts at the movies is part of an otherwise healthy diet, eating fruit candy regularly can have a negative impact on your gut health and can cause painful indigestion. Hunnes notes that the worst sugary food for your health is candy, like jellybeans and Skittles. Fruit candies are typically made with artificial food dyes and excessive sugar.
Hunnes warns that eating too much of these sweet treats will "increase insulin production and can be stressful to the entire body system, leading to inflammation." This, of course, can result in bloating and unwanted weight gain because "sugar increases insulin output, which helps store excess sugar/calories as fat." I guess it's best to cut down on fruit candies like Jolly Rancher from now on!
2. Sweetened Yogurt
Non-fat Greek yogurt tends to be rich in protein, is fewer calories, and packs probiotics. It supports digestion, weight loss, and heart health. Sweetened yogurt, on the other hand, with added sugar can actually spike your blood sugar leading to stomach inflammation, bloating, and even weight gain.
"These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content," Tamayo notes. She recommends people who suffer from chronic bloating "avoid regular yogurts that have no protein and only give you excess sugar." Instead, Tamayo says to opt for unsweetened Greek yogurt and top it with healthy ingredients like blueberries (which also stimulate collagen production for younger-looking skin!). That way you can still enjoy a yummy treat without causing or aggravating an inflamed stomach.
At the end of the day, a healthy diet is all about balance and moderation. But, that doesn't mean you can never eat Mike and Ikes or a Go-Gurt ever again. You can still enjoy them from time to time—just don't eat high-sugar foods every day. When it comes to reducing and slimming down your waistline, it's probably best to avoid fruit candy and sweetened yogurt. Instead, try some weight-loss-friendly snacks that you'll actually want to eat!
