5 Foods to Avoid for Better Gut Health
Your gut health plays a crucial role in overall well-being, digestion, and immunity. But what should you avoid to keep your digestive system happy and healthy? Here’s a practical guide from nutrition experts on the five foods to eliminate from your diet to optimize gut health.
1. Ultra-Processed Foods
Think ham, sausages, cereals, chips, cookies, and other packaged foods.
These products are made with artificial ingredients to enhance flavor but often pack in calories with very few nutrients.
Studies funded by the UK Medical Research Council suggest that emulsifiers and additives in processed foods may weaken the intestinal barrier, causing inflammation, constipation, and other health issues, including weight gain and acid reflux.
Tip: Since completely avoiding processed foods is difficult, follow the 80-20 rule: eat healthy foods 80% of the time and allow flexibility for the remaining 20% (BBC Health).
2. Fried Foods
Foods fried in oil or breaded coatings contain saturated and trans fats, which are difficult to digest and can negatively affect the good bacteria in your gut microbiome.
A study from the University of Cambridge highlights that fried foods disrupt gut bacterial balance.
Alternatives: Opt for sautéed or oven-baked dishes instead of deep-fried options.
3. Sugary Desserts
Highly sweet treats like cakes, ice cream, and sugary cereals should be limited.
Refined sugar can inflame the gut lining, damaging the protective mucus layer and harming beneficial gut bacteria essential for digestion.
The UK National Health Service (NHS) recommends keeping added sugar intake to no more than 30 grams per day.
Tip: Choose naturally sweet fruits or desserts with minimal added sugar.
➤If you’re finding it hard to sleep, check out this article on 10 foods to avoid at night for better sleep to learn what might be keeping you awake.
4. Artificial Sweeteners
Low-calorie sugar substitutes are popular but may affect gut health.
Our digestive enzymes cannot fully break them down, meaning these sweeteners often pass through the digestive tract intact (Toral Shah, nutrition scientist, BBC).
Animal studies suggest possible negative impacts on gut bacteria, but human research is inconclusive.
Tip: Use natural sweeteners like stevia or small amounts of honey instead of artificial sweeteners.
➤Some everyday foods can contribute to breakouts — read about 5 foods to avoid if you want healthy skin for better dietary choices.
5. Alcohol
Alcohol is hard on gut health because it can disrupt the balance between good and bad bacteria in the intestines.
However, moderate red wine consumption may promote greater gut microbiome diversity, potentially improving gut health, according to a 2019 study from King’s College London (Rohini Bajekal, BBC).
Tip: If you drink, stick to moderation—one small glass of red wine per day can be beneficial.
Takeaway
To optimize gut health:
Focus on whole, minimally processed foods.
Limit fried foods, refined sugars, and artificial sweeteners.
Drink alcohol in moderation, favoring red wine if desired.
Prioritize fiber-rich fruits, vegetables, legumes, and fermented foods to support a healthy microbiome.
By making these small but consistent changes, you can protect your gut, improve digestion, and boost overall well-being.
References
BBC Health. “Foods That May Harm Your Gut.” 2024. https://www.bbc.com
UK Medical Research Council. “Impact of Emulsifiers on Gut Health.” 2020.
NHS. “Guidelines on Sugar Intake.” 2021.
University of Cambridge. “Fried Foods and Gut Microbiome Study.” 2019.
Kings College London. “Red Wine and Gut Microbiome Diversity.” 2019.
