Sugary foods
It shouldn't come as a surprise to hear that sugar is bad for your overall health—we've all heard this our whole lives. However, it's impossible to talk about inflammatory foods without mentioning the fact that sugar and high fructose corn syrup can be detrimental to your gut health. "Sugar and high fructose corn syrup are very inflammatory foods that can also cause bloating and digestive issues such as irritable bowel syndrome," Moretti tells us, noting that these ingredients "can cause unwanted bacteria to overgrow and produce gas in the gut, causing bloating and distress." Yikes! Of course, cutting out all sugary can be extremely difficult (especially for those of us with a sweet tooth), but all in all, it's best to limit your intake as much as possible if you want to minimize digestive issues.
Wheat
Wheat is another major offender when it comes to inflammation and bloating—especially if you have a more sensitive gut. "This is because it can increase intestinal permeability, which triggers a threat response in the immune system, causing a cascade of inflammation, for sensitive people," Moretti explains. "The gut results of this inflammation are often gas, bloating, indigestion, and abnormal bowl movements in people who are sensitive to wheat and/or gluten." All of this considered, you may not need to cut out wheat and gluten if you find your body can handle and digest these ingredients just fine. Just be sure to pay attention to how you feel (especially when it comes to your gut) when you eat them, and make adjustments to your diet as necessary.
Legumes (beans)
It isn't too much of a shock to learn that legumes, or beans, can cause gas, but Moretti emphasizes the fact that they can be detrimental to your digestive system if not prepared properly. "This is because legumes contain anti-nutrients and proteins that can trigger an inflammatory immune response or indigestion in sensitive people or if the legumes aren't soaked and cooked well," she tells us. So, what is the right way to cook them? "Ideally, beans should be soaked, sprouted, and fermented to reduce these side effects," she instructs. However, preparing them this way won't necessarily do the trick. Moretti notes that you may have to cut beans out of your diet altogether: "Some very sensitive people should avoid legumes if these cooking methods don't help."
Of course, every body is unique—which means your diet should be personalized, as well. For this reason, your best bet is always to get to the root of your gut issues by speaking with your doctor. However, it can't hurt to cut out these foods and see if it makes a difference!