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10 FOODS TO EXCLUDE
FROM YOUR GUT HEALTH
DIET

May 16, 2019 By: Well.Org Team 1282

Plan your gut health diet and know
which foods you need to avoid. Here
are 10 of them you should say no to.

RELATED: Why Learning More About

Our Gut Microbiome Is Important
(h�ps://www.well.org/healthy-
body/why-learning-more-about-our-
gut-microbiome-is-important/)

Improve Your Gut

Health Diet by Avoiding
These 10 Types of Food
1. Sugar
To be clear, not all types of sugar are
harmful to a gut health diet. You also
need sugar to provide your body with
you choose (https://www.well.org
/nutrition/sugar-alternatives-ranked-
best-to-worst/) and the amount you
consume every day.

Too much arti�cial sweetener, simple

sugars such as fructose, or added
sugars can be toxic to the gut microbe
(https://www.mdpi.com/1420-3049
/23/10/2454). In fact, the harmful
changes can occur even from only a
small amount of sugar.

2. Gluten

A variety of types of bread on a table.

products and it is responsible for the
rising of the dough.

(https://www.well.org/vitalityu-origins-
movie-optin-vc-18/?utm_source=Blog&
utm_medium=Inline&
utm_campaign=GenesHealth)

People with celiac disease cannot

tolerate it (https://www.well.org
/nutrition/is-gluten-really-that-bad-it-
depends/) and should avoid it in their
clean gut diet. It leads to severe
abdominal pain, diarrhea, and vomiting
as gluten causes the immune system to
attack the lining of the intestinal walls.

What is celiac disease? It is an

autoimmune disease characterized by
high sensitivity to gluten.

A new study revealed anyone may

gluten, those who consumed less of it
had lower chances of intestinal
discomfort
(https://www.sciencedaily.com/releases
/2018/11/181115115340.htm).

A mice study also revealed that the

microbial changes that occur due to
gluten may increase the likelihood of
type 1 diabetes (https://journals.plos.org
/plosone/article?id=10.1371
/journal.pone.0078687).

3. Genetically Modi�ed Food

(GMO)
Also known as GMO, it refers to the
types of food that underwent changes
in their natural genetic makeup. GMOs
are a controversial topic, and both
scientists and consumers are on the
fence about their bene�ts and
disadvantages.
found in herbicides used to spray the
GMO crops.

The purpose of spraying is to raise

herbicide-resistant crops. The residues,
though, may affect the intestinal �ora
(https://www.ncbi.nlm.nih.gov
/pmc/articles/PMC5972442/), especially
of children before they reach puberty.

The world may still argue the merits of

GMO, but for your safety, it may be best
to avoid it (https://www.well.org/green-
living/jeffrey-smith-avoid-gmo-foods/)
in your gut health diet.

4. Processed Food
Cans of processed foods including corn, beans, �sh, and
peas.

The ingredients that comprise

processed food should make it tasty
and palatable — that’s why you can’t
help but love it!

These, however, are hydrogenated fats,

additives, bad sugars, and emulsi�ers
that all contribute to in�ammation
(https://www.livescience.com/54839-
food-additives-gut-bacteria.html),
especially of the intestines. They should
not be part of your healthy gut diet
plan.

Emulsi�ers, which extend the product’s

shelf life and improve its texture, may
those who don’t have a predisposition
to the disease.

(http://become.theurbanmonk.com/sales-
page-26390240?utm_source=WellOrg&
utm_medium=Inline&
utm_campaign=TakeBackYourTime)

What is irritable bowel syndrome? It is

a term for chronic long-term conditions
characterized by different intestinal-
related signs and symptoms. The can
include abdominal cramps and changes
in the bowel movement.

5. Junk Food
Junk foods such as doughnuts do not
have any nutritive value
(https://www.well.org/nutrition/giving-
up-junk-food/). They don’t contribute
toward good gut diet and health.
similar to consuming processed food.

6. Dairy

A slab of bu�er on a table next to herbs and garlic

Dairy can be good or bad, depending on

how you react to its compounds and
where it comes from. If you are lactose
intolerant, it’s best to avoid it since it
means your gut bacteria are sensitive
to its effects.

Meanwhile, a 2017 study revealed that a

Western diet high in dairy and red meat
may reduce the number of bene�cial
bacteria (https://www.ncbi.nlm.nih.gov
look for dairy products that also have
probiotics (https://www.well.org
/healthy-body/probiotics-vs-enzymes/).
Make sure they also come from grass-
fed cattle (https://www.well.org
/healthy-body/grass-fed-beef-and-
regular-beef/).

RELATED: 5 Diet Tips For A Healthy Gut

(h�ps://www.well.org/healthy-body/5-
diet-tips-for-a-healthy-gut/)

7. Red Meat
Do you love to eat pork, lamb, and
mutton? It’s time to skip them if you
like to protect your heart and kidneys.

(https://become.theurbanmonk.com/healing-
emotional-trauma-webinar-
registration?utm_source=WellOrg&
chronic eating of red meat can increase
the levels of trimethylamine N-oxide
(https://academic.oup.com/eurheartj
/article-abstract/40/7/583
/5232723?redirectedFrom=fulltext),
which is a by-product of the bacteria.

Trimethylamine is an organic compound

that scientists now associate with
increased risk of heart disease. This is
because it contributes to plaque build-
up in the arteries.

That’s not all. High levels of N-oxide

circulating in the body can prevent the
kidneys from effectively getting rid of
the compound.

8. Nightshades
 Red tomatoes on a vine

Nightshades refer to foods that belong

to the Solanaceae family. These include
tomatoes, potatoes, eggplants, and
some kinds of peppers.

These types of food are healthy. For

example, tomatoes are a rich source of
lycopene, an antioxidant, and vitamin C.

They, however, may also contain

compounds such as alkaloids. These
can increase the permeability of the
intestines, which leads to a leaky gut.

When a person has a leaky gut, it

means the barriers that separate the
intestines from the bloodstream
It can trigger the immune system,
eventually attacking the intestinal
lining. This then increases the risk of
gut in�ammation.

People with irritable bowel syndrome,

Crohn’s disease, and celiac disease may
bene�t from avoiding these
(https://www.well.org/medicine/4-
steps-heal-leaky-gut-autoimmune-
disease/) in their gut health diet.

What is Crohn’s disease? It is the

chronic in�ammation of the intestines,
especially the colon.

9. Unhealthy Fats
Fat is one of the body’s macronutrients,
which means you need it in your diet. It
is vital in hormone regulation, fuel
source, and absorption of certain
bad rap mainly due to hydrogenated
fats and trans fat. These are the types
of fat that convert natural ones into
solids through a process called
hydrogenation.

In this procedure, the manufacturers

introduce hydrogen to change its
physical state and prevent the product
from becoming rancid.

(https://www.interconnectedseries.com
/starting?utm_source=WellOrgBlog&
utm_medium=Inline&
utm_campaign=InterconnectedSeries)

These unhealthy fats can then have a

signi�cant impact on gut health once
consumed. A high-fat diet can change
the composition of the intestinal
microbiota (https://www.wjgnet.com
risk of cardiovascular disease since it
reduces the level of good cholesterol. It
also promotes the hardening of the
arteries.

10. Soy

A bowl of soy beans and a glass of soy milk on a table.

Another controversial food in the gut

health diet is soy. People cannot agree
(https://www.well.org/nutrition/butter-
eggs-and-soy-should-we-eat-them-or-
not/) whether it’s bene�cial or not.

On the one hand, soy is an excellent

it’s a rich protein source.

It also contains folate, potassium,

phosphorus, �ber, calcium, and iron. It
is low in carbs as well, containing no
more than 10 grams for every 3.6
ounces of boiled soybeans.

On the other hand, the primary concern

on soy stems from the fact it is one of
the commonly genetically modi�ed
food crops in the United States. It may
also contain high levels of
phytoestrogens, which are not ideal for
people with thyroid issues.

When planning your gut health diet,

consider these foods with a key point in
mind: every gut is unique. What works
for one may not work for you and vice
versa.
(https://urbanmonknutrition.com
/product/alkalizing-greens/) rather than
eating those in the dirty dozen
(https://www.well.org/nutrition/guide-
to-eating-vegetables/). Remember, you
always have a choice to make decisions
that count toward an effective gut-
healing diet for you.

How do you maintain a clean health gut

diet? Share your tips in the comments
section below!

Up Next: 

The Link Between Your Gut And

Healthy Skin (h�ps://www.well.org
/healthy-body/the-link-between-
your-gut-and-healthy-skin/)
Fight Allergies Through Your Gut
(h�ps://www.well.org/healthy-
body/�ght-allergies-through-your-
gut/)
Food And Your Mood: How Your Diet
Controls Your Brain
(h�ps://www.well.org/mindset
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