Popular Foods Destroy Your Gut Health, Science Says – Eat This, Not That

Your gut health is crucial for many other areas of health. In fact, if your gut health is poor, you may even experience mental health effects, like an increased risk of anxiety or depression.

This is why it is so important to take care of your gut so that you can live a healthy, well-balanced life. But where to start, you will ask me? While your gut health can be improved with things like hydration, plenty of sleep, and stress regulation, your diet also plays a key role.

Read on to learn more about some of the popular foods that can harm your gut health. And for more healthy eating tips, be sure to check out Popular Foods That Improve Your Gut Health.


Alcohol can be consumed from time to time without too many consequences, but according to a registered dietitian Morgyn Clair, MS, RDN, author of Fit Healthy Momma, larger amounts of alcohol can have lasting effects on your gut health.

“Not only have certain alcoholic beverages been shown to interfere with normal digestion, studies have shown that moderate to heavy drinkers actually have fewer colonies of healthy bacteria in their digestive system,” says Clair.

RELATED: Secret Side Effects of Drinking Alcohol, According to Expert


Foods with added sugar like donuts, cookies, sodas, sugary juices, and other sugary snacks can quickly damage your gut health and lead to other health complications along the way.

“Too much sugar can ‘feed’ bad bacteria, which can compete for survival with good bacteria,” Clair says, “and too much sugar can also cause water surges and disrupt normal digestion, causing bloating and other side effects. “

This article published in Nutrients Also says that sugar can disrupt the balance of the microbiota and your gut and therefore also cause inflammatory effects in the body.

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artificial sweetener

While many people can resort to artificial sweeteners to save calories and help with weight loss, these can negatively impact gut health over time.

A study published in Nature have found that consuming artificial sweeteners may actually be linked to developing gluten intolerance due to how it can affect your gut microbiota. However, this study was performed on mice, so more research is needed on this development.

RELATED: Surprising Ways To Drink Diet Soda Affect Your Body, Experts Say

Breakfast sausage links with fried eggs

Although they are a good source of protein, processed meats like bacon or sausages are known to cause gut health issues due to their saturated fat content.

A review of Clinical nutrition found a link between total fat intake – especially saturated fat – and a reduction in total bacteria counts, bacterial richness and diversity in the gut, all of which are signs of poor health intestinal.

RELATED: A Major Side Effect of Eating Processed Meat, New Study Finds

Soybean oil

Research shows that soybean oil, which is commonly found in products like margarine, certain dressings, certain brands of mayonnaise, nutrition bars, and many frozen foods, can be harmful to your gut health.

A study published in the journal Intestine found that a diet high in soybean oil, which is high in omega-6 polyunsaturated fatty acids, lowered levels of two bacterial species, Fecalibacterium and Blautie, which produce metabolites beneficial to health. It also increased the levels of two bacterial species, Alistipes and Bacteroids, which have been linked to imbalanced glucose metabolism.

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