Harvard Doctor Reveals: 8 Foods to Avoid for a Healthier Gut

Digestive issues like bloating, fullness, and discomfort affect about one in ten people regularly. While stress, medications, and food intolerances can all contribute to these symptoms, the foods we eat are often the main culprits. Here are some recommendations that will help you keep your gut healthy.

A gastroenterologist from Harvard University, Dr. Jacqueline Wolf, has identified eight types of foods that are especially tough on digestion. Here's what you should know to keep your gut healthy.

1. Sugary Foods

Fructose, the natural sugar found in fruits, is also a common sweetener in processed foods. Many people, especially those with fructose malabsorption, struggle to digest it, leading to bloating and discomfort. Watch out for high-fructose foods like baked goods, yogurt, soda, and sweet sauces.

2. High-Sugar Fruits

While fruits are generally healthy, those high in sugar, such as apples, watermelon, and ripe bananas, can lead to bloating for people sensitive to fructose. Instead, try lower-fructose options like strawberries, blackberries, and pineapple.

3. Certain Vegetables

Some vegetables, including onions, Brussels sprouts, and asparagus, contain natural sugars called fructans and galactans, which can be hard to digest. These sugars are fermented by gut bacteria, causing gas. Vegetables like carrots, celery, and lettuce are generally easier on the stomach.

4. Gluten-Containing Grains

Gluten, found in grains like wheat, barley, and rye, can cause bloating, especially for those with gluten intolerance. Switching to gluten-free grains like rice, oats, and quinoa may alleviate discomfort.

5. Beans

Beans are nutritious but notorious for causing gas. They contain raffinose, a sugar that is difficult to digest, along with high fiber content. Varieties like black and kidney beans are particularly challenging, but you might find green beans or mung beans easier to handle.

6. Fermented Foods

While fermented foods such as sauerkraut, kimchi, and kombucha are rich in beneficial bacteria, they can also cause gas due to their fermentation process. Dr. Wolf recommends consuming them in moderation.

7. Dairy Products

For those who are lactose intolerant, dairy can cause symptoms like bloating and cramps. Opt for lactose-free alternatives or naturally low-lactose options such as hard cheeses (e.g., Parmesan, Gouda). Yogurt with live cultures is often easier to digest, as the bacteria help break down lactose.

8. Sugar Substitutes

Artificial sweeteners like sorbitol, xylitol, and erythritol can be tough to digest and often lead to bloating. Better alternatives include stevia and monk fruit, which are generally easier on the stomach.

By avoiding these eight foods, you can reduce bloating and promote better gut health.