Ingredients that negatively affect gut health, according to experts
Recommendations based on research and professional consensus.
Modern diets contain many ingredients that, rather than nourishing, can negatively affect gut health. Even products marketed as “fit” or “light” can drive inflammation, chronic disease and accelerated ageing. Experts highlight what to avoid—and what to change—to protect the gut.
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Refined oils and margarines — inflammatory drivers
These products contain trans fats and excess omega-6, which can throw the body out of balance, trigger inflammation and damage cells. They’re linked with concentration problems, depression and autoimmune conditions. -
Fast food and fried foods — cardiovascular and metabolic risk
Fried foods can contain toxins, oxidised fats and acrylamide (a potentially carcinogenic compound). Frequent intake raises the risk of atherosclerosis, heart attack, stroke, insulin resistance and chronic inflammation. -
White bread, pastries and glucose–fructose syrup — negative gut impact
Refined-flour products have a high glycaemic index, and excess fructose harms the gut microbiota and intestinal barrier. This promotes allergies, inflammation and digestive problems. -
Industrial processed meats — additives and health risks
Nitrates and nitrites in processed meats may have carcinogenic effects. Industrial production often involves meat with antibiotics and contaminants that reduce nutritional quality. -
“Zero” and “fit” drinks — the hidden effect of sweeteners
Artificial sweeteners disrupt hunger and satiety signalling, reinforcing sweet cravings, insulin resistance and metabolic disorders. They may also affect mitochondrial health. -
Ultra-processed foods — calories with little nutritional value
Instant products, snacks and sweets contain additives and substances that hinder cellular energy production, causing fatigue, lowering immunity and accelerating ageing. -
Omega-3 deficiency during pregnancy — implications for child development
DHA and other omegas are essential for a baby’s brain, vision and immune development. Maternal deficiency may increase the risk of cognitive and neurodevelopmental issues. -
Fructose and gluten — impacts on gut health
Fructose impairs intestinal integrity, and gluten can irritate it further. A leaky gut allows bacteria and toxins into the bloodstream, driving chronic inflammation and raising disease risk. -
How to repair the gut and mitochondria
Experts recommend a diet rich in soluble and insoluble fibre, fermented foods, probiotics and omega-3. These support intestinal regeneration, strengthen immunity and improve cellular energy production. -
What counts as “real food” in nutrition science
“Real food” provides quality protein, healthy fats, vitamins and minerals. If a product has more than five ingredients or you can’t readily recognise it as a natural food, it’s best avoided. Choose fresh vegetables, fruit, fish and wholesome grains.
Conclusion
Gut health starts with what you put on your plate. Choosing real, nutrient-dense foods is a powerful way to prevent disease and improve quality of life.
