The worst foods for gut health
This article is for general information only and is not a substitute for professional medical advice.
What you eat shapes the mix of bacteria in your gut. Diets built mostly around ultra-processed foods and sugars, with little fibre or variety, tend to support fewer of the good microbes that keep your digestion running smoothly. Everyone’s tolerance is different, but these are the main foods that can throw things off balance.
Ultra-processed foods
Highly processed snacks, ready meals and packaged foods often contain refined starches, unhealthy fats and many additives, but little fibre. Eating a lot of these can crowd out the whole foods your gut bacteria depend on.
Refined carbohydrates and sugars
White bread, pastries and sugary drinks give a quick burst of energy but not much else. Diets high in refined carbs are linked with lower gut microbial diversity and blood sugar spikes that can leave you feeling sluggish.
Artificial sweeteners
Sweeteners like sucralose and aspartame can help cut sugar, but some studies suggest they may alter the gut microbiome in certain people.
Alcohol
Alcohol irritates the gut lining and can change the balance of gut bacteria when consumed heavily or often. A few alcohol-free days each week is a simple way to give your gut time to recover.
Trans fats
These industrial fats are now uncommon in both the UK and Australia, but they can still appear in some imported or older processed foods. They offer no benefit and are best avoided entirely.
High saturated fat, low fibre eating
Meals high in saturated fats but low in plants and wholegrains don’t give gut microbes much to work with. Swapping in some unsaturated fats, like olive oil, nuts, seeds, oily fish, and adding fibre helps bring back balance.
Red and processed meat
Bacon, sausages and other processed meats are linked with inflammation and gut issues when eaten often. Red meat in small amounts is fine for many people, but large portions every day can tip the balance the wrong way.
Emulsifiers and additives
Additives that keep foods smooth or stable, like some emulsifiers, may bother sensitive guts. If you notice bloating or irritation after certain packaged foods, check ingredient lists and experiment with simpler alternatives.
High-caffeine energy drinks
Energy drinks are often loaded with caffeine, sweeteners and acids that can upset digestion. Coffee in moderation is generally fine, but high-caffeine drinks are worth limiting.
Top 10 worst foods for gut health
Ultra-processed snacks and ready meals
Sugary drinks and sweets
White breads, pastries and refined cereals
Processed meats like bacon and sausages
Large portions of red meat eaten often
Excessive alcohol
Energy drinks and high-caffeine shots
Foods containing trans fats
Low-fibre, high-fat eating patterns
Products with lots of emulsifiers or additives
Our favourite gut health products in the UK
YourBiology Gut+ probiotic not only offers 10 strains of probiotics, but also includes two types of prebiotics, three digestive enzymes and vitamin D for gut health support. All this means it offers a lot more benefits for gut health and general health than most probiotic supplements do
Symprove probiotic - developed by scientists, supported by clinical studies and superior at colonising you gut. Use discount code HELLOGUT50 for 50% off the first three months
Healthpath gut health test is the UK’s most comprehensive gut health test. It tests over 100 biomarkers, checks your digestion and immune response, analyses leaky gut and provides a clear and understandable report on your microbiome
Read more about the best gut health products in the UK.
Our favourite gut health products in Australia
YourBiology Gut+ probiotic not only offers 10 strains of probiotics, but also includes two types of prebiotics, three digestive enzymes and vitamin D for gut health support. All this means it offers a lot more benefits for gut health and general health than most probiotic supplements do
FixBIOME is a natural and very evidence-based supplement which is specifically designed to get your gut back into good shape. Perfect for those who need a gut reset
Read more about the best gut health products in Australia.
Recommended reading
