Sugary snacks might be tempting, but they can come with hidden downsides for your digestion. Foods high in added sugars can disrupt the balance of healthy gut bacteria, leading to digestive issues like bloating, gas, and even inflammation in the gut lining. Sugar can also cause rapid spikes in blood sugar levels, which can strain the digestive process and leave you feeling sluggish.
We checked in with Tania Long, nutritionist for Meal Fan; Beth Hawkes, MSN, RN-BC of Nurse Code; nutritionist Lisa Richards, creator of The Candida Diet; and Abby Grimm, MS, RDN, LDN, IFNCP, to learn about three sweet snacks to avoid for digestive health. They revealed that fruit juice, donuts, and artificial sweeteners are the ones to steer clear of. Read on to learn more.
1. Fruit Juice
Just because juice says it has fruit in it doesn’t mean its good for you! If you’re starting your day with juices such as processed OJ, you’ll probably run into digestive issues, health experts say.
“While it may seem like you're making a good choice by selecting fruit juice over soda, the sugar level in fruit juice might be much higher than the sugar content of soda," Long warns. Hawkes agrees: "Fruit juices are often packed with sugar," she states. "For example, there are about 31 grams of sugar in a 12-ounce serving of orange juice, which is more than the 22 grams found in the same amount of cola."
Many of these store-bought juices are nothing but sugar, which is surprising considering the fact that they’re marketed in a way to seem nutritious.
"Unlike a piece of fruit, fruit juice contains no fiber to limit the body's absorption of sugar, resulting in an insulin surge," Long says.
2. Donuts
Donuts are a beloved sweet treat that’s loved by people of all ages. However, this sugary snack is nothing but unhealthy fat and an overload of sugar. Eating donuts on a regular basis will not only cause weight gain, but can also lead to poor digestive health.
Richards notes, "Donuts are made with refined carbohydrates, added sugars, and oils, all of which can spike blood sugar." Yikes! Furthermore, this snack is not filling and has empty calories, as Richards adds, "The rapid nature of the digestion of pastries leaves the individual hungry shortly after and ultimately eating again soon after."
3. Artificial Sweeteners
Artificial sweeteners are usually added to processed foods and drinks in order to enhance taste without the calories. But, there's a catch! These can disrupt the balance of gut bacteria, potentially leading to an unfavorable microbiome composition. Moreover, studies suggest that the consumption of artificial sweeteners might interfere with the body's natural regulation of appetite, potentially contributing to increased calorie intake and, consequently, weight gain.
One unexpected example of this is cereal. "Not only are cereals often low in fiber, high in sugar, and low in nutrients, cereal often contains sugar and artificial sweeteners and sugar alcohols such as erythritol that may disrupt the gut. Sugar alcohols draw water into the digestive system, causing unfavorable symptoms like bloating, loose stools, gas, and stomach cramps. They can also change the makeup of good and bad bacteria in the microbiome," Grimm says.
Furthermore, an excess of sugar in the diet can fuel the growth of detrimental gut bacteria, influencing communication with the body and impacting the regulation of weight maintenance.
