These Foods Are Harming Your Gut Bacteria

These Foods Are Harming Your Gut Bacteria

There are foods that support gut health and there are foods that create gastrointestinal problems. The foods that support gut health contain microbes that feed beneficial bacteria in the gut. Foods that are unhealthy upset the gut microbiome, tipping the scales in the favor of unhealthy gut bacteria. This article intends to inform you about the foods that ruin your gut health.

Firstly, we must establish that each person reacts differently to different foods. Each person’s gut health also depends on diet, food sensitivities, allergies, and lifestyle choices. Someone with food sensitivities may suffer from gut health issues when he/she eats a food that promotes the growth of beneficial gut bacteria.

What Is The Significance Of Gut Bacteria?

The human gut contains over 100 trillion bacteria, known as gut flora. Some of these bacterial species that inhabit the gut are friendly, while others are not. Friendly gut bacteria destroy harmful bacteria and microorganisms, and they are necessary for digestion. They also produce vitamin K, short-chain fatty acids, and folate. Harmful gut bacteria increase the risk of insulin resistance, obesity, weight gain, inflammatory bowel disease (IBD), chronic inflammation, and colorectal cancer. This is why it is important to have more good than bad bacteria present in the gut at all times. Below, you’ll find numerous foods that harm gut bacteria. 

Diet Soda

A lot of people drink diet soda because it is free of calories and sugar. It was originally marketed as a healthier alternative to regular soda, but this is not the case. Diet soda contains artificial sweeteners, which upset microbes in the gut. A small study in Israel examined the effects of aspartame, sucralose, and saccharine on the gut. Results indicated that they altered gut bacteria and increased glucose intolerance, which increases a person’s risk of type 2 diabetes.


Drinking alcohol in excess has many adverse effects on the body, one major one being that it creates inflammation and an imbalance of gut flora. Excessive alcohol consumption can increase the risk of bacterial overgrowth, which leads to acid reflux and poor digestion. Drinking a glass of red wine every now and again isn’t harmful, but pounding sugary margaritas and beers can harm gut-friendly bacteria.

Dairy Products

Roughly 65% of the world’s population has problems digesting lactose, which is the primary sugar in dairy products. Diarrhea, bloating, and gas are the three common symptoms of lactose intolerance. If you experience any of these symptoms after consuming dairy products, please consider cutting back on dairy. However, cultured products like kefir contain beneficial probiotics that are much easier on the digestive system; and they promote the growth of beneficial gut bacteria.


Besides the fact that soy is one of the most genetically modified foods on the planet, soy is a lectin-rich legume that can be difficult to digest. A common reaction to soy consumption is bloating or abdominal pain. Some people can handle small amounts of fermented soy, like natto or tempeh, because they are easier to digest.

Processed Foods

Chips, cookies, pretzels, toaster pastries, and almost every other packaged food item is loaded with preservatives and additives that harm gut flora. These foods don’t contain gut-friendly fiber, and the refined sugars and carbs only lead to the growth of unhealthy gut bacteria. Skip the snack aisle and focus on freshness for a healthier gut.

Fried Foods

Simply put, fried foods are very difficult for the body to digest. The oils that are used for frying typically contain high amounts of saturated and trans fats, both of which irritate the stomach, causing bloating, gas, or diarrhea. In addition to increasing the risk of liver disease, fried foods also promote the growth of harmful bacteria in the gut.


Sugar is the evil ingredient that people keep coming back for. It is extremely addictive and very harmful to your gut health. Various animal studies found that sugar slows the production of proteins that keep gut flora balanced.