The Top 7 Worst Foods for Gut Health
Hey, it's Mitch here from NXTLVL Health in New Farm.
Let's talk gut health.
If you're feeling bloated, constipated, tired, moody, or just not quite right, your gut might be the reason why. I see it every week in clinic, gut health affects everything. And one of the biggest things that hurts your gut? The food you're eating.
Some foods help your gut grow strong and full of good bacteria. Other foods? They do the exact opposite. In fact, there are certain foods I always ask my clients to avoid first because they can hurt how you digest food and your overall health, even if they look "normal."
So today, I want to share the 7 worst foods for gut health, and what you can eat instead to start healing.
Let's jump in.
Processed Foods
Processed foods are in almost everything at the supermarket. They're quick, easy, and tasty, but they're also one of the worst foods for the gut.
Why? They usually contain lots of sugar, fake ingredients, preservatives, and unhealthy fats. These feed the wrong bacteria in your gut and hurt the good ones. That messes with your gut microbiota and causes problems like bloating, tiredness, and even skin breakouts.
Examples:
- Instant noodles
- Sugary cereals
- Packaged snacks
- Ready-made sauces
Eat this instead:
- Real whole foods like fruits, veggies, and whole grains
- Home-cooked meals with ingredients you can name
Fried Foods
Fried foods taste great, but they can be a nightmare for your gut.
Why? Foods like fried chicken, hot chips, and takeaway burgers are full of trans fats and oils that create inflammation in your digestive tract. They also slow down digestion, which can make you feel heavy, sluggish, and sore.
Examples:
- Fried chicken
- Hot chips
- Takeaway burgers
Eat this instead:
- Baked or grilled food with olive oil
- Homemade meals using wholefood ingredients
Artificial Sweeteners
You might think diet drinks and sugar-free gum are better, but artificial sweeteners like aspartame and sucralose can mess with your gut bacteria.
Why? They can lower the amount of beneficial bacteria in your gut and increase bad ones. This can cause digestive issues and affect your mood, energy, and sugar cravings.
Examples:
- Diet drinks
- Sugar-free gum
- Aspartame
- Sucralose
Eat this instead:
- Real fruit
- Small amounts of honey or maple syrup (in moderation)
Red Meat & Processed Meats
Eating red meat now and then is okay, but having too much, especially processed meats, can upset your gut.
Why? These meats are linked to inflammation, changes in gut bacteria, and a higher risk of colon cancer. They're also harder to digest and often contain added sugars and preservatives.
Examples:
- Bacon
- Ham
- Salami
- Sausages
Eat this instead:
- Lean proteins like chicken, turkey, fish, or lentils
- Eggs and plant-based proteins
High Fructose Corn Syrup
One of the worst things hiding in many foods is high fructose corn syrup. It feeds bad bacteria, raises blood sugar, and increases the risk of digestive disorders and inflammatory bowel disease.
Why? It feeds bad bacteria, raises blood sugar, and increases the risk of digestive disorders and inflammatory bowel disease.
Examples:
- Soft drinks
- Lollies
- Packaged cakes
- Flavoured yoghurts
Eat this instead:
- Fresh fruit
- Snacks made without added sugar or corn syrup
Dairy (If You're Sensitive)
Not everyone can handle dairy well. If you have lactose intolerance, even a small amount of milk or cheese can cause tummy pain, gas, or diarrhoea.
Why? Dairy may also cause inflammation in some people, especially those with celiac disease or ulcerative colitis.
Examples:
- Milk
- Cheese
- Lactose-containing products
Eat this instead:
- Coconut or almond milk
- Lactose-free dairy options
Refined Grains (White Bread & White Rice)
White bread and white rice might look safe, but they've had all the good stuff taken out. That means no fiber, no resistant starch, and fewer essential nutrients.
Why? Without these, your gut flora can't stay healthy, and your digestion slows down.
Examples:
- White bread
- White rice
- Refined pasta
Eat this instead:
- Whole grains like oats, brown rice, quinoa, and whole-wheat bread
- Fiber-rich foods like beans, lentils, and veggies
What These Foods Do to Your Gut
Here's what happens when you eat the worst foods for gut health too often:
- Your good bacteria start to die off
- Bad bacteria start to take over
- Your immune system gets weaker
- You get more bloated and tired
- Your risk of chronic diseases like colon cancer, heart disease, and metabolic disorders goes up
It doesn't happen overnight, but it builds up fast. Poor gut health is linked to various issues, from digestive problems like IBS and SIBO to autoimmune conditions and mental health challenges. Working with a qualified gut health specialist can help you identify and address these underlying issues.
What Should You Eat for a Healthy Gut?
A healthy gut microbiome needs gut-healthy foods that are high in fiber, full of nutrients, and easy to digest.
Here's what I recommend:
- Leafy greens like spinach and kale
- Whole foods like oats, brown rice, and sweet potatoes
- Fermented foods like sauerkraut, kefir, and kimchi
- Healthy fats like avocado, olive oil, and nuts
- Bone broth for healing and soothing the gut
- Lots of clean water
These foods help grow beneficial gut bacteria, reduce inflammation, and give your body the fuel it needs.
How to Know If Your Gut Needs Help
If you eat a lot of the 7 worst foods for gut health, your body might already be trying to tell you something.
Here are some signs your gut is out of balance:
- Bloating and gas after meals
- Irregular bowels (constipation or diarrhoea)
- Feeling tired all the time
- Skin breakouts or eczema
- Sugar cravings you can't control
- Trouble sleeping
- Mood swings or brain fog
If any of these sound like you, it might be time to make a change. Consider working with a healthcare professional who specializes in gut health. Our naturopathic approach to gut health can help you identify trigger foods and develop a healing protocol. For digestive issues like bloating and stomach pain, you might also find relief with natural remedies such as healing teas.
Where to Start
You don't have to be perfect.
Even small changes like swapping white bread for sourdough or replacing soft drinks with water can have massive health benefits. Your gut wants to heal, it just needs the right foods.
If you're not sure what's right for you, start by cutting down on the worst offenders, then slowly add in more whole, real food.
Focus on one step at a time. That's how real, long-term health starts.
Take care of your gut. It takes care of you.
If you'd like to learn about the best foods for gut health, stay tuned, I've got a post coming soon to help you know exactly what to eat for a happier belly and a healthier you.
– Mitch
About Mitchell Potts
Mitchell is a top naturopath in Brisbane who helps people feel better using natural ways. He knows a lot about gut health, food problems, and how to help your body heal itself. Mitchell uses special tests and natural treatments to find out what is really making you feel unwell. He has helped many people in Brisbane get healthy and feel great again.
Learn more about Mitchell →Ready to Heal Your Gut?
If you're struggling with gut issues and need personalized guidance, I'm here to help. Let's work together to get your digestive health back on track.
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