When mid-day snack cravings kick in, the first place many of us turn to is the pantry. Our pantries are typically home to all sorts of salty and sweet treats that we love to munch on—but unfortunately, those snacks tend to be highly processed, meaning they can take a serious toll on our overall health, including our gut. In fact, there are a few options experts say you should steer clear of if you want to avoid issues like gas and bloating.
To learn more about the link between processed snacks and digestive issues and discover some of the worst culprits out there, we spoke to experts Lisa Richards, nutritionist and creator of The Candida Diet, and Trista Best, dietitian for Balance One Supplements. They pointed out two options in particular that you might want to cut out if you struggle with gas and bloating: Goldfish and flavored oatmeal.
Goldfish Crackers
The snack that smiles back, unfortunately, may not make your gut smile. According to Best, "it is a little-known fact that [goldfish] can cause difficulty in gut health, leading to gas and bloating." Say it ain't so! As it turns out, all the salt and carbs in this tasty, cheesy snack can wreak havoc on your digestive health. "They are made with refined carbohydrates and a high amount of sodium," Best notes. "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 explains that the glucose and insulin spikes caused by Goldfish can make matters worse by leading to increased cravings and overeating, "which will make the present gas and bloating worse, ultimately." Yikes! Who knew something that tastes so good could cause so much damage?
Prepackaged Flavored Oatmeal
You've likely heard that oatmeal is a great, healthy, fiber-packed breakfast. While this is generally true, Richard reminds us that it all comes down to the type of oatmeal you eat. If you reach for sugar-filled, prepackaged varieties over raw oats you add your own toppings to, you may be putting your gut health at risk. "Unfortunately, these are full of bloat and gas-inducing ingredients," she warns. "The added sugar, refined carbs, and potential lactose/fructose in some
flavors will cause a host of negative gastrointestinal side effects."
Richards explains that our bodies typically find it difficult to break down added sugar, which means you may be left with undigested sugar in your gut "as a food source for bad bacteria and an irritant to the gut," which can both lead to gas and bloating.
Additionally, one common ingredient in packs of oatmeal is none other than high fructose corn syrup (HFCS), which Richards warns "produces gas by feeding the bad and often gas-producing bacteria in the gut."
Ultimately, any type of processed food (like many of the most popular pantry snacks out there) isn't the healthiest option—especially when it comes to your gut health. At the end of the day, the best way to avoid gas and bloating is to work with your doctor to identify your body's personal triggers, but it definitely wouldn't hurt to cut out these snacks in the meantime.
