The digestive system plays a crucial role in breaking down food and absorbing nutrients, fueling the body with the energy it needs. However, some foods can disrupt this process, clogging up the digestive system and slowing down metabolism. Highly processed foods, those high in fat or low in fiber, can lead to sluggish digestion, making it harder for the body to efficiently break down and utilize nutrients. Over time, this can contribute to digestive discomfort and a slower metabolism.
We checked in with Trista Best, MPH, RD, LD, and Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO, to learn about three foods that can negatively impact your digestive system and cause a sluggish metabolism. They revealed that cheese & dairy products, high-sugar snacks, and fried foods are the ones to minimize.
Cheese and dairy products
Many dairy products, especially cheese, are high in saturated fats. These fats take longer to digest, which can slow down the digestive process and lead to a feeling of heaviness or constipation. Over time, slow digestion can impact metabolism as the body works harder to break down these foods.
"The fat in dairy takes longer to digest, which can cause the digestive process to slow down, leading to feelings of bloating and discomfort," Best says. She further adds, "Many people are lactose intolerant, meaning they lack the enzyme lactase needed to break down lactose, the sugar found in dairy. This can result in gas, cramps, and constipation. The lack of fiber in cheese and other dairy products also contributes to sluggish digestion, as fiber helps regulate bowel movements and keep the digestive system functioning smoothly."
Processed foods and high-sugar snacks
Most high-sugar snacks, such as candies, pastries, and sugary drinks, are low in fiber. Fiber is essential for moving food smoothly through the digestive system. Without enough fiber, digestion can slow down, leading to constipation and bloating.
"Processed foods and sugary snacks can surprisingly impede digestion and slow metabolism. These items are often packed with refined sugars, unhealthy fats, and artificial additives that disrupt the balance of gut bacteria. This imbalance can lead to constipation, bloating, and a sluggish digestive system. Furthermore, the effort required to process these high-sugar and high-fat foods can lead to insulin resistance, which further slows down metabolism," Takyrbashev adds.
Fried foods
Fried foods are often cooked in oils that are high in unhealthy fats, especially trans fats. These fats take longer to digest, causing food to move more slowly through the digestive system. This can lead to bloating, indigestion, and constipation, all of which slow down overall digestion.
"Fried foods, like French fries and fried chicken, can also be surprisingly disruptive to digestion and metabolism. The high-fat content and unhealthy trans fats in these foods slow down the digestive process. Because these fats are harder to digest, they can make you feel heavier and more sluggish. Additionally, the excessive calories and impact on gut health from fried foods can further contribute to a slower metabolic rate," Takyrbashev notes.
