Many people think that foods labelled “healthy” are always good for you. But a US board-certified gastroenterologist warns that some everyday foods can actually harm your gut. Items like high-fibre cereals, protein bars, dairy products, and zero-sugar drinks can cause bloating, gas, inflammation, or even raise blood sugar in some people. Choosing the right alternatives can help you digest better and lead to better gut health.
Dr Saurabh Sethi, an Indian-origin gastroenterologist in the San Francisco Bay Area, shares six common foods that may seem healthy but can lead to digestive issues. Knowing the truth about these foods can help you avoid hidden gut problems.
Foods You Think Are Healthy Damage Your Gut Health
1. Flavoured Yoghurts
Flavoured yoghurts are often seen as a healthy snack, but they are full of sugar and artificial flavours. These can feed bad gut bacteria, cause bloating, and spike blood sugar. Dr Sethi says, “Plain yoghurt with live cultures supports digestion, but flavoured varieties may do the opposite.”
A smarter option is plain yoghurt with fresh fruit. It adds natural sweetness without hurting your gut.
2. Protein Bars
Many protein bars have sugar alcohols like sorbitol and maltitol, and gums that can cause gas and stomach discomfort. Instead, try natural protein sources like eggs, nuts, tofu or seeds. They are easier to digest and give your body nutrients without upsetting your gut.
3. Flavoured Plant-Based Milks
Flavoured plant milks often contain sugar and emulsifiers that can weaken the gut lining. Unsweetened almond or soy milk is a better choice. It gives nutrients and keeps digestion smooth.
4. Granola and Breakfast Cereals
Many cereals and granolas claim to be high-fibre but have sugar and refined oils that can inflame the gut and spike insulin. A healthier breakfast is oats with chia seeds and fresh berries. This combo gives fibre, antioxidants and nutrients that support gut health.
5. Zero-Calorie Drinks and Diet Sodas
Artificial sweeteners like aspartame or sucralose can harm gut bacteria and cause bloating or cravings. Sparkling water with lemon or mint is a simple, gut-friendly alternative.
6. Packaged Salad Dressings
Store-bought dressings often have seed oils, preservatives, and additives that irritate the gut. Dr Sethi suggests homemade dressings with olive oil, lemon juice and spices. They add flavour and support gut health.
Making small swaps like these can protect your gut while still letting you enjoy tasty meals. Dr Sethi advises, “Don’t fall for healthy labels blindly.” Choosing real, simple foods can improve digestion and overall well-being.
