Gut health is a crucial part of your overall wellness. If your gut microbiome is out of balance, you may experience symptoms like bloating, cramping, and chronic inflammation. When it comes to maintaining the healthiest gut around, there’s no overstating the importance of your daily diet. There are so many gut-healthy, anti-inflammatory foods to add to your plate—but there are also a lot of options that can lead to inflammation and make matters worse.
To shed some light on a few of the worst options to leave out of your grocery cart if you want to avoid stomach issues and inflammation, we spoke to registered dietitian Lauren Mahersi, RDN. She warned against sugar-free foods with sugar alcohols, refined carbohydrates, alcohol, and fried foods. Learn about the risks of each below.
1. Sugar-Free Foods with Sugar Alcohols
Sugar-free foods may seem like the healthier option when compared to their sugary counterparts. However, items like sugar-free cookies, protein bars, and candies often contain artificial sweeteners like sugar alcohols such as erythritol, sorbitol, and xylitol. According to Mahersi, although these ingredients are marketed as being ideal for weight loss or for people with diabetes, they come with a lot of their own downsides. "These sugar-free versions may be lower calorie," Mahersi notes, "but eating high amounts of sugar alcohols can cause gut inflammation, cramping, and even diarrhea." Yikes! Instead, she suggests choosing naturally low-sugar products. Got it!
2. Refined Carbohydrates
Refined carbohydrates, such as white bread, pasta, crackers, and cookies, have been stripped of their natural fiber. While this makes them easier to digest, it also makes them more likely to cause inflammation in your body. "These foods aren't inherently bad," Mahersi says, "but the lack of fiber can cause inflammation in the body over time." Fiber is essential for healthy digestion, and the absence of it in refined carbs can lead to blood sugar spikes and gut imbalance. Mahersi recommends choosing whole-grain or high-fiber versions when possible.
3. Alcohol
Among its many other well-known risks, alcohol is another major culprit in inflammation. According to Mahersi, alcohol can damage your stomach lining and produce free radicals during digestion, which is a recipe for inflammation. "When we digest alcohol, it releases free radicals that increase inflammation throughout the body," she explains, adding that this inflammatory response can exacerbate gut sensitivity and other health issues. Luckily, there are plenty of alcohol-free beverages to sip on as you reduce your intake.
4. Fried Foods
Fried foods can do some serious damage to your body when consumed in excess. These tasty but detrimental foods are high in saturated fats, which can be especially harmful to your gut. "Foods high in saturated fat often lead to poor digestion and increased inflammation," Mahersi notes. Consuming fried foods regularly can slow down digestion and stress the gut, leading to bloating and discomfort. Instead, she advises looking for foods prepared with healthier fats, such as olive or avocado oil. "Rather, look for foods with low saturated fat made from olive oil or avocado oil," Mahersi suggests. Noted!
