Snacking is a common practice in our daily lives, providing moments of satisfaction and energy between meals. However, it’s essential to be mindful of snack choices, as some options may contribute to adverse effects such as bloating, weight gain, and gut issues. Certain snacks, particularly those high in refined sugars, unhealthy fats, and processed ingredients, can disrupt digestive processes and lead to inflammation. This can contribute not only to feelings of discomfort but also to weight gain over time.
We spoke with Krutika Nanavati, registered dietitian and nutritionist, to learn about three unexpected snacks to minimize because they could lead to bloating, weight gain, and gut issues. Nanavati revealed that sweetened yogurt, granola bars, and dried fruit are the ones to minimize.
Sweetened Yogurt
Sugar-sweetened yogurt, despite its seemingly healthful image, can have detrimental effects on various aspects of well-being. Packed with added sugars, such yogurts may contribute to bloating and digestive discomfort, as excess sugar intake can disrupt the balance of gut bacteria and lead to inflammation.
"Many store-bought yogurts have too much-added sugar, exceeding the recommended daily intake. Excess sugar promotes harmful gut bacteria growth, leading to inflammation, bloating, and digestion issues. Certain yogurts contain artificial sweeteners, which studies suggest could potentially disturb the composition of the gut microbiome and contribute to weight gain."
As for gut health, Nanavati says "a lot of flavored yogurts fall short in providing enough fiber, which is crucial for maintaining a healthy gut and feeling full. Insufficient fiber intake can result in constipation and consuming more calories than needed."
Granola Bars
Sugar-laden granola bars, often perceived as convenient snacks, may have undesirable consequences for one's health. Loaded with added sugars, these seemingly innocent bars can contribute to bloating, weight gain, and digestive issues.
Nanavati states, "Often marketed as healthy snacks, granola bars can be calorie-dense due to added sugars, oils, and processed grains. Granola bars frequently contain concentrated forms of sugar like syrups and dried fruit, contributing to sugar overload and its associated gut health issues. Many granola bars use refined grains instead of whole grains, lacking fiber and promoting blood sugar spikes, potentially leading to weight gain and increased hunger."
Dried Fruit
While dried fruits are often thought of as a healthy snack option, it's essential to be mindful of their potential impact on bloating, gut health, and weight gain. Drying fruits concentrates their natural sugars, resulting in a higher calorie density and increased sugar content per serving. Moreover, the high calorie and sugar load in dried fruits may contribute to weight gain if not consumed in moderation.
When it comes to bloating and gut health, Nanavati says "While dried fruit offers vitamins and minerals, its higher natural sugar concentration compared to fresh fruit can disrupt gut bacteria balance, causing bloating. Certain dried fruits may contain sulfites, which are preservatives that could potentially contribute to imbalances in the gut microbiome and digestive problems in sensitive individuals."
These can also impact weight gain, as she says "Despite its small serving size, dried fruit contains a surprisingly high number of calories due to the dehydration process. Excessive consumption of dried fruit can contribute to weight gain."
