Physical Health, Wellness / Self-Care

The top Foods to avoid for good Gut Health

Stay away.

words by: Natasha Marsh
Oct 13, 2022

For as long as I can remember, I’ve struggled with digestion. Some days I can pinpoint exactly what caused a reaction (dairy, cream sauces, mixtures and combinations), but other days, I’m clueless of what keeps sending me to the bathroom. Unfortunately, with multiple tests and blood work done in my life, doctors are never too sure on what’s happening in my body. So I embarked on an elimination journey, eager to find out what triggers my episodes.


In my research, I’ve learned a great deal about the gut and how to protect and treat it well. Something that continues to come up in my research is the phrase “leaky gut,” which I’m learning is a lot more common and non-isolating than I’ve been thinking it was. Leaky gut describes the act of intestinal walls loosening and creating gaps, allowing bacteria, dioxins, and undigested food particles to seamlessly pass through the bloodstream. In case none of that makes sense, let me simplify it: Leaky gut is not a pleasant thing or feeling.


Essentially, the digestive system will break down food, absorb water and nutrients, and remove waste products. It’s an extremely beneficial system in the body that allows the human to function optimally. The intestinal lining is an armor to the gut and bloodstream that stops harmful and chemical substances from entering your body. The intestines however, have small gaps that allow nutrients and water to pass through the bloodstream. Leaky gut leads to inflammation that can spread and cause an immune reaction. Many also believe it can lead to chronic fatigue, skin conditions, brain fog, and autoimmune diseases.


Annoyingly, doctors are unaware of what causes leaky gut and if there is a demographic that it impacts most. In many cases, I’ve found that eliminating food groups or food items that make you react is a good place to start healing the gut. My research found that the following foods should be avoided for optimal gut health:

  • All dairy products
  • Bread
  • Pasta
  • Wheat flour
  • Oats
  • Cold cuts
  • Bacon
  • Hot dogs
  • Deli meats
  • Baked goods
  • Crackers
  • Popcorn
  • Fast food
  • Sugary cereals
  • Candy bars
  • Sunflower and soybean oil
  • Artificial sweeteners
  • Salad dressing
  • Soy sauce
  • Hoisin sauce
  • Alcohol
  • Carbonated beverages
  • Energy drinks


Of course, going completely cold turkey could affect your mood and diet, so we advise to eliminate one at a time to see if you feel better. With all things, contact your primary doctor if you start to feel any side effects or your leaky gut symptoms worsen.


Thankfully, though, there’s detox water recipes to help you de-bloat.


Photo via Shutterstock