These 7 Foods May Be Taking A Toll On Your Gut Health, Says An MD

As a medical doctor specializing in gut health, I've helped thousands of patients eliminate potentially problematic foods and choose the best ones for their gut, immune system, and overall health.

While everyone's body is different, in my experience, I've found certain foods have an impact on gut health more often than others, including some vegetables and other staples that might surprise you. This doesn't mean you need to nix all these foods automatically, and most are fine in moderation. Pay attention to what foods may be taking a toll on your body, and work with your medical provider to figure out what could make the most sense for your diet.

While some processed foods can be part of a healthy diet, it's important to note that 74% of processed foods on the market contain added sugar. They also often contain a lot of artificial colors, flavors, and unhealthy fats, which may negatively affect your gut health. Studies show animals fed a high-fat, high-sugar diet—very similar to what you'll find in many processed foods—have a less diverse and less healthy range of gut flora1.

Of course, you know that added sugar is best kept to a minimum in your diet. But you might not know it could potentially affect your gut health, too. Animal studies find that sugar can slow down the production of specific proteins that help maintain the gut flora found in healthy people.

With alcohol, quality and quantity matters. Drinking a glass of quality cabernet will affect your gut entirely differently than, say, a number of sugar-laden margaritas. Read my guide on how to make gut-friendly alcohol choices.

However, you might benefit from some cultured dairy products (such no-sugar-added yogurts and kefirs). These are probiotic foods that are easier on the digestive system and can support the growth and proliferation of your "good" gut bacteria.

That said, soaking or fermenting your legumes will minimize these problems, so they can be part of a healthy, gut-friendly diet.

Soy, another lectin-rich legume, can also be hard to digest, which may lead to bloating and abdominal pain. Some people do well with small amounts of fermented, non-GMO, organic soy, like tempeh or natto, which are friendlier to your gut.

Once positioned as a healthy alternative to sugar, we now know that artificial sweeteners are not great for your gut and overall health. Studies in mice show that sucralose, for example, can disrupt healthy gut flora4 and increase the number of inflammatory gut flora.

Take note if certain foods may be affecting your body, and ask your doctor if cutting back on them may be beneficial.