Everything we eat makes its way through our intestines, which means that it is probably no surprise that the food we eat on a daily basis can have a huge impact on the health of our guts. Our guts are filled with trillions of bacteria, viruses, fungi and other microbes that feed on the food we put in our body. If they are fed well, they can be a boost for your overall health and if they are fed junk, they can cause bloating, cramping, diarrhea and constipation, as well as a host of other digestive issues.

To keep your digestive system running as smoothly as possible you need to drink plenty of water, exercise regularly, prioritize sleep and consider a fiber supplement. Some foods are notorious for causing digestive discomfort and eating them can lead to long-term digestive problems. Try to limit the food outlined below, as they can really put a wrench in the health of your gut.

Food Groups that Result in Digestive Issues

• Dairy is one of the top offenders because it’s just so difficult to digest. Specifically, the lactose found in dairy products contributes to gas, bloating, diarrhea, and digestive dysfunction, especially in people who have trouble metabolizing the enzyme. One way to get the nutrition of dairy without gas and bloating is with yogurt, which is much easier on the digestive tract.
• Gluten-containing foods, such as wheat, barley, and rye, can interfere with digestive capacity. They have also been found to contribute to inflammatory conditions, heartburn, autoimmune disorders, neurological and behavioral issues, skin diseases, osteoporosis, chronic fatigue, and other conditions. If you have chronic digestive or immune issues, it’s possible that you may have gluten sensitivity or even celiac disease, an autoimmune condition where any intake of gluten damages the intestinal lining. Interestingly, however, a strict gluten-free diet sometimes clears up symptoms even in people who have tested negative for gluten intolerance or celiac disease.
• Processed food, with its artificial ingredients, can cause digestive problems. Sodas, coffee, alcohol, and certain pharmaceutical drugs can kill beneficial bacteria and generate acidity. Avoiding these substances can improve digestive health significantly.
• Processed meat, Animal proteins, especially processed meat, may lead to a decrease in beneficial gut bacteria, according to recent research. This imbalance is linked to obesity and other metabolic disorders like diabetes and cardiovascular disease. Studies have found that eating red meat could be particularly bad for your gut as it increases the risk of colon cancer.
• Excessive Sugars and Sweeteners – Excessive sugars and sweeteners pose significant challenges to digestive health. High sugar intake can lead to an imbalance in gut bacteria, contributing to problems like bloating and indigestion. While low in calories, artificial sweeteners can still wreak havoc on the digestive system. They often cause symptoms such as gas and diarrhea because they are not easily digested. Reducing the intake of sugary drinks, candies, and desserts can help restore balance to the gut microbiome.
• Fried foods – Dishes like the fish and chips you love at the local diner or funnel cakes at the county fair tend to be high in unhealthy fats. Unfortunately, research shows that diets rich in saturated fats or trans fats may lead to a less diverse gut microbiome and that can promote the growth of harmful bacteria and contribute to chronic diseases.

Maintaining a healthy gut

The impact of food on digestion is crucial for anyone seeking to improve their gut health. These dietary changes can lead to a noticeable improvement in digestive comfort and overall well-being, supporting a healthier lifestyle.

A healthy gut helps to support the overall health and wellness of your body, including by housing the majority of your immune system. One of the primary goals of following a gut health diet is to improve the ratio of “good guy” bacteria (also called probiotics) to the “bad guy” microbes living in your gastrointestinal tract.

How can you increase good bacteria in your gut naturally? By eating more of the best foods that foster the growth of friendly bacteria while supporting overall gut health. Gut-friendly foods — such as vegetables, bone broth, grass-fed meats, probiotic foods and sprouted seeds — help to “feed” probiotics in the gut, supply essential nutrients that support a healthy gut lining, and support nutrient absorption and healthy elimination. By focusing on individualized strategies your gut will receive targeted support that addresses the root causes of your digestive issues.