When it comes to gut health, what you eat regularly can make a bigger difference than you might think. While there is plenty of advice on foods you should add to your diet for better digestion, it can also be useful to know what foods to limit for a healthy gut.

Gastroenterologist Saurabh Sethi shares five foods he rarely eats as they affect digestion and bloating. Take a look at the choices he makes to support better gut health.

1. Flavoured oatmeal packets

"Marketed as 'whole grain', but many are loaded with added sugar - often as much as a bowl of sugary cereal," Saurabh says. Instead, you can buy old-fashioned or steel-cut oats with no extra ingredients. Add fresh berries, chia seeds or a small splash of honey for flavour and fiber.

2. Packaged fruit juice

"A 12-ounce glass can contain 8-10 teaspoons of sugar with virtually no fibre to slow absorption," he adds. This liquid sugar hits the digestive tract rapidly, feeding harmful gut bacteria, promoting inflammation and causing bloating, gas and microbial imbalance.

3. Flavoured yoghurt 

According to the gastroenterologist, a single serving of yoghurt can contain 15- 19 g of added sugar, which is sometimes more than a candy bar. High amounts of added sugars or artificial sweeteners in these products can feed bad bacteria and lower the variety of good microbes in your gut.

4. Deli meats and hot dogs

Eating 50g of processed meat daily is associated with an 18% higher risk of colorectal cancer. They contain high amounts of sodium, chemical preservatives like nitrates and saturated fats that disrupt good gut bacteria. They trigger digestive inflammation and irritate the stomach lining.

5. Instant ramen

One packet of ramen can contain 1,500- 1,800 mg of sodium, most of the recommended daily limit in a single meal. It lacks fibre and contains refined flour and chemical preservatives that slow down digestion and reduce beneficial gut bacteria diversity.



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