Gut Health 101: 5 Common Foods to Avoid for a Better Digestive System - kiwiwell

Gut Health 101: 5 Common Foods to Avoid for a Better Digestive System

gut health

Having a healthy gut is essential for overall health and well-being. Poor gut health can lead to digestive issues such as bloating, gas, and discomfort. To maintain good gut health, it’s important to be aware of the foods you eat that can negatively affect your digestive system. Below are five common foods to avoid for better gut health.

1.Processed Foods

Processed foods are high in added sugars, artificial flavors and colors, unhealthy fats, sodium, and other additives that can damage the microbiome of your gut. Eating processed meals frequently can cause inflammation in the intestine which leads to an imbalance of bacteria in the digestive system. It is best to replace processed foods with fresh ingredients or minimally-processed whole food options.

2.Dairy Products

Dairy Products

Dairy products are a common trigger for people who suffer from lactose intolerance and cause digestive problems such as bloating, gas, and abdominal pain. People with lactose intolerance should avoid dairy products because the body cannot properly digest lactose, a sugar found in milk and other dairy products. If you still want to enjoy dairy foods and drinks, try lactose-free alternatives that are easier on your gut.

3.Artificial Sweeteners

Artificial sweeteners can be found in many processed foods and beverages but they can also affect your gut health negatively. These chemical sweeteners have been linked to an imbalance of bacteria in the intestine which can lead to digestive issues such as bloating or discomfort. Instead, opt for natural sweeteners such as stevia, honey, or maple syrup.

4.Spicy Foods

Eating too many spicy foods can cause the stomach to become irritated and inflamed which can lead to digestive issues such as heartburn and abdominal pain. Spicy foods should be eaten in moderation or avoided altogether if you suffer from frequent digestive problems.



Gluten is a protein found in wheat, barley, and rye that is known to cause irritation in people who are sensitive to it. People with gluten sensitivity often experience difficulty digesting food and have symptoms of bloating, diarrhea, constipation, and abdominal discomfort. If you are sensitive to gluten, try eliminating it from your diet or opt for gluten-free alternatives such as quinoa, amaranth, or buckwheat.

By avoiding these five common foods for better gut health, you can take steps to improve your digestive system and overall health. Making simple dietary changes can help reduce symptoms of digestive discomfort and promote a healthy gut microbiome. Incorporating more fiber-rich whole foods into your diet can also help maintain a healthier gut over time.

When in doubt, speak with a doctor or nutritionist to get personalized advice on how to improve your gut health. With the right diet and lifestyle habits, you can enjoy better digestion and improved well-being.