A healthy gut means a healthy body! Your gut microbiome plays a central role in your overall well-being, as digestion is crucial to nutrient absorption, metabolism, and even weight management. The good news is that there are tons of tasty foods that can nourish your gut. But on the other hand, many popular options—even those marketed as “healthy”—can lead to digestive discomfort, bloating, and an imbalance in gut bacteria, which may contribute to the accumulation of belly fat.
To help you stay in the know about the most deceiving foods to avoid at the grocery store, we spoke to Trista Best, a registered dietitian for Balance One Supplements. Here are seven surprising foods that she says may be throwing a wrench in your digestive health and contributing to belly fat, including flavored yogurt, multi-grain bread, and fat-free salad dressings.
1. Flavored Yogurt
Yogurt is typically among the healthiest foods out there. If you eat the right kind, you're providing your body with incredible probiotics (which are great for your gut) and a whole lot of protein. However, be careful: flavored varieties are likely packed with added sugars, "leading to blood sugar spikes and gut microbiome imbalances," Best warns. Want to make the best choice for your body? Reach for plain Greek yogurt with fresh fruit and a drizzle of honey to get the benefits of probiotics without the unnecessary sugar.
2. Veggie Chips
Veggie chips may seem like a healthier alternative to traditional potato chips, but as it turns out, they can be just as unhealthy, because, according to Best, they're "highly processed and often stripped of fiber, with added oils and sodium." Say it ain't so! These unhealthy ingredients can disrupt digestion, lead to inflammation, and make it difficult to lose weight. A better choice is roasted chickpeas or homemade kale chips, which provide fiber and essential nutrients without the extra processing. You may even find you like the taste better.
3. Granola Bars
Granola bars are an undeniably convenient—and typically tasty—snack or on-the go breakfast. However, Best warns, "Many are loaded with sugar and artificial ingredients, causing energy crashes" in addition to gut issues and weight gain. Instead, she says, consider making homemade oat bars with nuts and dates for a more natural and gut-friendly option. Sounds great!
4. Multigrain Bread
Although "multigrain" sounds nutritious, especially when compared to infamously unhealthy white bread, many of these healthy-seeming breads can be just as bad for your body. Best warns that they "can be mostly refined flour with minimal whole grains, spiking blood sugar," which often leads to digestive distress and weight gain. The good news is that there are healthy bread options. Sprouted grain bread or 100% whole grain sourdough are better alternatives that provide more fiber and support gut health, Best says.
5. Fruit Juices
Don't be fooled by the fact that fruit juice comes from fruit. Best warns that, even though your favorite store-bought juice may seem healthy, they're typically "stripped of fiber, leading to rapid sugar absorption and insulin spikes." Plus, they're likely loaded with sugar, which can lead to a plethora of issues, including inflammation and weight gain. If you want the great taste of fruits alongside the great benefits they offer, the simple solution is to eat whole fruits! As far as healthier beverages go, water infused with citrus and herbs offers a refreshing and tasty alternative.
6. Protein Bars
When you're in a rush and still want to meet your protein goals, you may reach for convenient protein bars. In fact, these candy-like bars are often marketed as a healthy snack, but the unfortunate fact is that many "often contain artificial sweeteners and inflammatory oils." Best warns that these ingredients can disrupt digestion and contribute to weight gain. A better choice is a handful of nuts with dark chocolate or homemade energy bites made with whole ingredients, she says.
7. Fat-Free Salad Dressings
If you're trying to get your body into great shape, it's no secret that whipping up healthy salads is a fantastic way to go. But remember that healthy is the operative word here. Not all salads are created equal; the wrong ingredients could negate the benefits, and many popular dressings are among the worst culprits. Believe it or not, even fat-free dressings could throw a wrench in your gut health and weight loss goals, as they "typically replace fat with sugar and preservatives, leading to inflammation," Best warns. Instead, she recommends dressing your salads with olive oil and balsamic vinegar or opt for avocado-based dressings for a healthier alternative that supports digestion. Yum!
The Bottom Line
There's an endless supply of enticing products on grocery store shelves—but it's always important to be mindful of what you're adding to your cart, even if a food seems healthy. Of course, treating yourself every now and then isn't going to kill you (or cause you to gain 50 pounds overnight). But keep in mind that choosing whole, minimally processed foods can help maintain gut balance, improve digestion, and support weight management. By making healthier diet choices, you can pave the way for a healthier gut—and, in turn, a healthier body overall.
