A healthy gut benefits your mental health [1], helps you have a robust immune system [2], and can aid weight loss efforts [3] and clear skin. One important way to take care of your gut, is to eat foods that improve your gut bacteria [4] like like probiotics, veggies, ginger, and nut-based yoghurt. But if you're crowding your digestive system with foods that are bad for your gut, these beneficial foods may not be enough. We spoke to gastroenterologist and G-Plan [5]'s Chief Medical Officer Rahul Dixit, MD, about the worst foods for gut health.
You may feel better immediately after eliminating these foods, but Dr. Dixit said it could take longer to notice improvements, depending on how severe your digestive issues are. He recommends keeping a diary of what you eat and how you feel two to four weeks. By the end of the four weeks, you'll know which of these foods need to be cut out of your diet.
Signs of Poor Gut Health
Stomach upset, including uncomfortable bloating [7], constipation, diarrhoea with fatigue and weakness, brain fog, and rectal bleeding from internal hemorrhoids, can all be signs that your gut is out balance, said Dr. Dixit.
But because these are also signs of other conditions, don't try to self-diagnose. Keep a diary of what you're eating and the symptoms you're having, then share it with your doctor or a gastroenterologist.
Dairy
Dr. Dixit noted that more than 65 percent of people in the world [8] are lactose intolerant [9], and other milk proteins like whey and casein can cause allergic responses. So allergies and intolerance could be at the root of your discomfort.
"Dairy from cows or other mammals are not meant for humans. The cow's digestive system is completely different from humans and therefore our microbiome will respond in many different ways for different people," he said.
Eating dairy could also "significantly affect the growth and survival of good bacteria and allow bad bacteria to exponentially grow," he explained. After eating milk, many people can have bloating, diarrhoea, and brain fog so Dr. Dixit suggests avoiding animal-based foods, including dairy products, to see if your symptoms improve. Personally, when I gave up dairy [10], I immediately noticed my stomach felt better, and my bloating and constipation improved.
If you love cheese, ice cream, yoghurt, cream in your coffee, and butter, try swapping them for dairy-free alternatives [11] to see how you feel.
High-Fat Meat
We know that the microbiome is affected by our diet, and plant-based foods are the energy source for good bacteria [12] to survive. Known as prebiotics [13], these little gut microbes thrive on fibre, which is only found in foods that come from plants.
Unlike plant-based foods, high-fat meat like hamburgers, steak, sausages, pepperoni, and bacon can upset the balance of gut bacteria. Remove these from your diet for a few weeks to see if your symptoms improve.
Artificial Sweeteners and a High-Sugar Diet
Low-calorie and low-carb artificial sweeteners [14] are popular with people trying to lose weight, but Dr. Dixit said they can disrupt your gut microbiome. Avoid artificial sweeteners such as aspartame, sorbitol, and xylitol.
You may also notice that your stomach doesn't react well when you eat erythritol (made from cane sugar), or when you eat too much real sugar (eating sugar definitely makes me bloated [15]!). That's because eating a high-sugar diet can decrease the amount of good bacteria [16] in your gut. Listen to your body when it comes to these foods.
Fried Foods
You've probably experienced not feeling great after eating fried or greasy foods like doughnuts, french fries, onion rings, or pizza. Fried or oily foods are hard for your body to digest [17], and can cause diarrhoea, bloating, gas, and stomach upset. You may even have these symptoms when eating foods like baked goods that are made with oil. (You can substitute applesauce [18] for oil in recipes.)
Alcohol
Alcohol is a gut irritant [19], explained Dr. Dixit, and it can decrease the number of beneficial gut bacteria [20]. So he recommends avoiding cocktails (the sweeteners and mixes can also aggravate gut issues), beer, and wine (sorry!).
Spicy Foods
Spicy foods may also upset your gut [21], causing pain, heartburn, or diarrhoea, so Dr. Dixit said to avoid adding hot peppers, cayenne powder, or hot sauce to your foods. Spicy foods can irritate the lining of the stomach or intestines, so go mild on the spice when eating salsa, chili, hot wings, and spicy burritos and curries.