Processed foods are super convenient and tasty, but they can be pretty hard on your gut. Many of these foods are packed with sugar, unhealthy fats, and artificial ingredients that can mess with the balance of your gut bacteria. When this balance gets thrown off, it can lead to bloating and discomfort. Your gut needs a mix of good nutrients to stay happy and healthy, and too much processed stuff can upset that balance.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist; Sara Kahn, MS, CNS, CDN; Jesse Feder, RDN, CPT; Alanna Kate Derrick, a certified personal trainer and endurance sports nutrition coach; and Dr. Varsha Khatri, RDN; to learn about the seven worst processed foods you should avoid if you want to maintain a healthy gut microbiome and minimize bloating. They revealed that some of the worst culprits are milkshakes, bacon, white bread, and more. Read on to discover all seven.
1. Bacon
Bacon, a savory staple in many diets, is beloved for its rich flavors and convenience. However, these processed meats are not without controversy, particularly when it comes to their potential impact on digestive health. Packed with additives, preservatives, and often high levels of saturated fats, sausages and bacon can be culprits in contributing to bloating and digestive discomfort.
"Bacon, sausages, and other processed meats are known to be high in sodium and additives like nitrates and nitrites. Excessive sodium intake can result in water retention, leading to bloating, while the presence of additives like nitrates can disrupt the digestive system, causing discomfort and other related issues," says Nanavati.
For those susceptible to digestive sensitivities, being mindful of the consumption of these processed meats and considering alternatives may be a prudent choice in promoting digestive well-being.
2. Milkshakes
Many commercial milkshakes are loaded with added sugars, artificial ingredients, and high levels of fat. The combination of excessive sugar and fat can slow down the digestive process and lead to discomfort. Moreover, lactose, a natural sugar found in milk, may cause digestive distress in individuals with lactose intolerance.
"Milkshakes are very high in sugars and dairy. The high amount of sugar can lead to gut inflammation which can cause things like gas, bloating, and indigestion. Additionally, the high lactose content can cause similar symptoms as many people have a hard time breaking down lactose," Feder says.
3. Foods With High Fructose Corn Syrup
Processed foods containing high fructose corn syrup (HFCS) can contribute to digestive issues such as gas, bloating, and indigestion. HFCS is a common sweetener used in various processed and packaged foods, including beverages, snacks, and desserts. Additionally, HFCS-containing foods often lack fiber, which is crucial for promoting regular bowel movements and preventing indigestion.
Kahn says that "foods with high-fructose corn syrup are likely to cause gas, bloating and indigestion since the prevalence of fructose malabsorption is estimated to be up to 40%. Many processed foods contain high-fructose corn syrup such as soda, juice drinks, candy, sweets, fast food and condiments. It can also be added to seemingly healthy foods like salad dressing, canned fruit, applesauce."
She further notes that "fructose malabsorption occurs when the cells in the small intestines are not able to absorb it. Fructose then moves to the large intestine where it's fermented by our good gut bacteria. This can lead to gas, bloating, cramping and diarrhea."
4. Hot Dogs
High sodium content in processed foods such as hot dogs can lead to water retention, causing bloating and a feeling of fullness. Moreover, excessive salt intake can disrupt the balance of fluids in the digestive system, slowing down the overall digestive process. Hot dogs and similar processed meats may also lack sufficient fiber, necessary for proper digestion.
Feder elaborates further on how foods such as hot dogs can lead to GI problems. "Hot dogs are very high in sodium and preservatives. These things tend to cause water retention which can lead to feelings of fullness, bloating, gas, and indigestion. Additionally, the preservatives in hot dogs can cause gut inflammation, leading to similar GI symptoms."
5. White Bread
Unfortunately, white bread can wreak havoc on your gut, causing digestive issues and leading to bloating. This common bread variety is made from refined flour, stripped of its natural fiber and nutrients.
"Refining flour produces white bread that is short of the necessary fiber and nutrients. The result of refining is that the bran and germ are removed, leaving behind only the starchy endosperm. Even though this makes it easily digestible, it leads to rapid increases in blood sugar levels, which can cause discomfort in digestion and bloating," Khatri says.
6. Preservative-Laden Bread
Preservatives are in so many foods these days, and you can even find them in something as basic as bread. These preservatives can irritate the digestive tract and disturb the balance of healthy gut bacteria. This imbalance may lead to increased gas production and inflammation, which could lead to digestive discomfort.
"The shelf life of many processed breads is prolonged using preservatives and additives. The gut lining may cause irritations and inflammations when exposed to these substances. Digestive issues, bloating, and discomfort are caused, among other things, by these common preservatives like calcium propionate," Khatri says.
7. Granola
While granola is often perceived as a healthy breakfast choice due to its whole grain oats and nut content, it can actually contribute to bloating and gut issues for some individuals. Many store-bought granolas are loaded with added sugars and unhealthy fats, which can disrupt digestive function and lead to discomfort.
Derrick elaborates on why this healthy breakfast can be so hard to digest for certain people. "Granolas market themselves as the wholesome, fiber-rich option. But most commercial granolas are also loaded with added sugars and hard-to-digest nuts and seeds that can seriously mess with sensitive stomachs. I've had more than a few rough roll sessions thanks to that combination!" Noted.
