1. Fried Foods
Fried foods may be delicious, but they're not ideal for your health. "Deep frying foods can inhibit the growth of beneficial bacteria in your gut," explains Azadi. Fried foods, often prepared with unhealthy oils, are also loaded with trans fats that create oxidative stress in the body. This stress damages the gut lining, making it harder for your body to absorb nutrients effectively. On top of all this, fried foods are also linked to chronic inflammation, which can pave the way for digestive disorders such as irritable bowel syndrome (IBS) and acid reflux. If you’re craving a crunch, opt for air-fried alternatives or bake your favorite dishes with gut-friendly oils.
2. Processed Foods
"Heavily processed foods like frozen entrees, white bread, canned veggies…can damage your gut," says Azadi. These foods are typically stripped of essential nutrients and fiber, which are crucial for feeding beneficial gut bacteria. Instead, they’re often packed with artificial additives, flavor enhancers, and emulsifiers that disrupt the gut’s microbiome, resulting in a plethora of issues. Regularly consuming of processed foods not only leads to an overgrowth of harmful bacteria but can also weaken the gut lining, increasing your susceptibility to leaky gut syndrome. Try replacing processed options with whole foods like fresh fruits, vegetables, and whole grains to nourish your gut microbiome.
3. Artificial Sweeteners
"Sucralose and aspartame may potentially raise glucose and insulin in some individuals but also disrupt your gut bacteria," warns Azadi. These sugar substitutes are marketed as healthier options, but they come with many risks of their own. Studies have shown that artificial sweeteners can reduce the diversity of gut bacteria, which is crucial to the health of your microbiome. Over time, this can lead to metabolic issues and even cravings for sugary or high-carb foods. Since the gut-brain axis is deeply interconnected, the imbalance caused by these sweeteners may also contribute to mood swings and cognitive issues. Opt for natural sweeteners like honey or stevia in moderation to keep your gut—and your brain—happy.
4. Fructose
Although it's naturally occurring, fructose can be detrimental to your health when you eat it in excess. Azadi warns that "fructose was shown to increase gut permeability, which allows toxins to enter your bloodstream." This condition, often referred to as leaky gut, can trigger an inflammatory cascade throughout the body, affecting everything from your immune system to your energy levels. Additionally, many store-bought fruit juices are packed with added sugars, amplifying the negative effects. Instead of juicing, consider consuming whole fruits to retain their natural fiber, which helps slow sugar absorption and supports digestive health.
5. Cow Dairy
"It’s estimated that about 75% of adults cannot process cow dairy efficiently," Azadi states, adding that this can lead to inflammation. Lactose intolerance, a common condition where the body struggles to break down lactose, can cause bloating, diarrhea, and stomach cramps. Even for those who tolerate dairy, conventional cow dairy products may contain hormones or antibiotics that disrupt gut health. Azadi suggests exploring alternatives like sheep or goat dairy, which contain a different protein structure and are often easier to digest. Non-dairy options like almond or oat milk are also excellent choices for those looking to avoid dairy altogether.
6. Alcohol
Alcohol may seem like a great way to unwind and celebrate over the holidays, but it's important to remember the impact on your health. "Consumption of alcohol can change the gut microbiome, contributing to an imbalance," explains Azadi. Alcohol acts as a toxin in the digestive system, killing off beneficial bacteria and fostering an environment where harmful bacteria can thrive. Beer and wine, in particular, are high in sugars that feed bad bacteria, further throwing off the microbiome’s balance. Over time, heavy alcohol consumption can lead to conditions like gastritis, ulcers, and even liver damage. To protect your gut, limit your intake and consider gut-friendly beverages like kombucha or herbal teas.
Bonus Tip: Avoid Seed Oils
Azadi gives one final warning: "Vegetable oils, really considered industrial seed oils, create massive amounts of inflammation," he says. Oils like canola, corn, and soybean are heavily processed and contain high levels of omega-6 fatty acids, which promote inflammation when consumed in excess. This inflammation doesn’t just harm your gut—it can also lead to joint pain, heart issues, and metabolic disorders. Azadi recommends switching to healthier alternatives like olive oil, avocado oil, or coconut oil, which are rich in anti-inflammatory compounds and better suited for cooking at high temperatures.
So, there you have it: By avoiding these gut-damaging foods and making conscious choices about what you consume, you can support a thriving gut microbiome in 2025.