High-fat foods, while often delicious and satisfying, can have a significant impact on your digestive system. Foods rich in fats, such as fried items, creamy sauces, and fatty cuts of meat, can be difficult for the body to break down efficiently. This can lead to bloating and indigestion as the digestive process slows down to handle the increased fat content.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist; Michelle Saari, RD at EHealth Project; Jesse Feder, RDN, CPT at My Chrons and Colitis Team, dietitian Lisa Andrews, and Lisa Richards, nutritionist from The Candida Diet, to learn about the nine high-fat foods to cut out because they can cause bloating and indigestion. Some of the culprits were frozen pizza, Oreos, frozen fried chicken, and many more. Read on to discover all nine and why they can harm your digestive system.
1. Frozen Pizza
Frozen pizzas often contain high levels of unhealthy fats, including saturated fats and trans fats. These fats can slow down digestion, leading to feelings of heaviness and bloating.
Nanavati notes that the high sodium, refined carb, and high fat content is what makes frozen pizza a meal to steer clear of.
"Frozen pizzas tend to have high sodium levels, which can lead to water retention and bloating. A slice of frozen pizza can contain up to 400 mg of sodium, exceeding half of the recommended daily intake (RDI) of 2,300 mg," says Nanavati.
Surprisingly, not even the crust of the pizza is innocent here. "The crust of frozen pizzas is often made with refined white flour, which is rapidly absorbed and can cause fluctuations in blood sugar levels. These spikes and crashes can contribute to feelings of hunger and overeating, potentially leading to weight gain. Frozen pizzas often contain high amounts of saturated and unhealthy fats, particularly in the cheese and toppings. These fats can slow down digestion and contribute to bloating and discomfort," she says.
2. Frozen Fried Chicken
Frozen fried chicken, a convenient choice, may have implications for bloating and other digestive issues. These frozen varieties often contain high levels of unhealthy trans fats and saturated fats due to the frying process and added coatings. Consuming excessive amounts of trans fats and saturated fats can lead to inflammation, water retention, and bloating.
Nanavati reveals that these frozen fried chickens are laden with high amounts of sodium and processed ingredients, making them a high-calorie dinner.
"Frozen fried chicken is heavily coated in batter and fried in oil, significantly increasing fat content. A single serving of frozen fried chicken can contain over 50 grams of fat, exceeding the RDI of 44–77 grams for adults. Frozen fried chicken often contains processed ingredients, such as artificial flavors, preservatives, and fillers, contributing to inflammation and gut health issues," she says.
She further adds that "these issues can manifest as bloating, gas, and digestive discomfort. Frozen fried chicken is typically high in calories, often exceeding 500 calories per serving. Consuming these calories regularly can contribute to weight gain if not balanced with adequate physical activity."
3. Frozen mozzarella sticks
Mozzarella sticks are often deep-fried before freezing, resulting in high levels of unhealthy fats, particularly saturated and trans fats. These fats can slow down digestion, leading to feelings of heaviness, bloating, and discomfort.
If you are lactose intolerant, look for lactose-free cheese alternatives or limit your intake of mozzarella sticks.
Saari says that this cheesy snack "often contains trans fats, used in oils for frying, which can negatively affect your cholesterol levels and heart health, potentially slowing down your metabolism. The breading, made from refined flour, contributes to the rapid spikes in blood sugar levels, leading to insulin resistance when consumed frequently.”
4. Oreos
Each Oreo contains a combination of saturated and trans fats, which are derived from ingredients like palm oil and cocoa butter. Consuming foods high in these fats can lead to various digestive issues. The combination of sugar and fat in Oreos can make them highly palatable, leading to overeating. Consuming large quantities of high-fat foods in one sitting can overwhelm the digestive system, exacerbating bloating and indigestion.
"Ditch the Oreos," she says. "These are one of the highest-sugar, highest-fat cookies on the market. Each cookie has over 50 calories, 2.3 grams of fat, and 5 grams of sugar, but people rarely eat just one." Yikes!
5. Certain granolas
Many granola recipes include oils like coconut oil, palm oil, or other vegetable oils to bind the ingredients and add flavor. These oils can significantly increase the fat content of granola. Ingredients like dried fruits and certain sweeteners used in granola can ferment in the gut, producing gas. This can lead to bloating and abdominal discomfort.
"Ditch the coconut-laden granola," Andrews advises. "Most granola is high in both sugar and fat, and those that contain coconut are higher in saturated fat." But if you want something crunchy to add to your yogurt and smoothie bowls, alternatives are plentiful.
"Swap the granola with raisins, nuts, and Cheerios or other dry/crunchy cereal for a quick snack," Andrews says. "This will give you more sustained energy than the granola."
6. Baked goods like Swiss Rolls
Swiss rolls are typically made with a substantial amount of butter or oil, which is high in fat. These fats are used to create a moist, rich texture. Many commercially produced Swiss Rolls and similar treats also contain additives and preservatives that can be hard for some people to digest, further contributing to bloating and indigestion.
"Get rid of Swiss cake rolls, nutty bars, and other snack cakes," she says. "Most are highly processed and high in both sugar and fat. There's literally no food in this food."
7. Big Mac from McDonald's
The high fat content in the beef patties, sauce, and cheese can slow down digestion, leading to food remaining in the stomach longer. This slow digestion can cause bloating and a feeling of fullness.
"This iconic burger contains 540 calories, 27 grams of fat, and 960 milligrams of sodium," Nanavati warns. She adds, "Most foods high in saturated fat can clog our arteries, restricting blood flow. This happens because our bodies' bad cholesterol (LDL) increases due to the high saturated fat content. LDL cholesterol can accumulate on the walls of our arteries and cause blockages."
8. Chips containing MSG
Chips containing monosodium glutamate (MSG) can contribute to bloating and may have negative effects on belly fat. MSG is a flavor enhancer commonly used in processed foods, including many types of chips. Some individuals may be sensitive to MSG, experiencing bloating and water retention as a result. The excessive sodium content in MSG can lead to increased fluid retention, exacerbating the feeling of bloating.
Richards says, "MSG, a flavor enhancer, has been linked to potential disruptions in appetite regulation, possibly contributing to increased food intake. The high sodium content in such chips can lead to temporary water retention, causing bloating and misleading weight fluctuations. Artificial additives in processed snacks often lack nutritional value, promoting overconsumption of empty calories and hindering weight loss efforts."
Nanavati added that "some people may have sensitivity to MSG and experience symptoms such as bloating and headaches after consuming it."
9. High-Fructose Corn Syrup (HFCS)
High-Fructose Corn Syrup (HFCS) is a widely used sweetener in many processed foods and beverages, and its consumption has been linked to bloating and increased belly fat. HFCS is a highly concentrated form of fructose, which, when consumed in excess, can lead to metabolic disturbances.
Nanavati says, "HFCS, a highly processed sugar, is often used in processed foods and drinks and has been linked to insulin resistance, weight gain, and belly fat."
As HFCS is commonly found in sugary beverages, snacks, and various processed foods, reducing its intake and opting for alternatives with lower sugar content can be a wise choice for those seeking to manage bloating and promote a healthier body composition.
