Gut health is extremely important to our overall health because a healthy microbiome (the bacteria in your digestive tract) has been linked with allergies, irritable bowel syndrome, diabetes, obesity, immunity, and heart and brain health, just to name a few.

One way to improve your gut health is with a probiotic and prebiotic supplement. However, it’s important to remember that it’s just a supplement to a healthy diet, not in replacement of one. What’s most important is what we put into our mouths each day, and there are a ton of foods that help your gut, and some that we really should avoid.

Check out this list of gut busters to start improving your gut health today!

Dairy

Some of us are more sensitive to dairy products than others, but studies have shown that a diet rich in dairy has a bad effect on your gut microbiome. In addition, when we consume dairy we are consuming more antibiotics then we think! According to the FDA standards, lactating cows aren’t supposed to receive antibiotics, but some farmers violate these regulations.

Of course antibiotics can be a lifesaver, but if overused it’s a recipe for disaster. Try this: Replace cows milk for nut milk, or some kind of dairy free option. If you do purchase dairy make sure it’s the best quality possible; organic, grass-fed, and rBGH free.

Sugar

Oh sugar, I love you so! Obviously this one is a hard one for me. But there is no getting around it, sugar is bad for your gut health. This includes all types of sugars: white and brown sugar, artificial sweeteners, and high fructose corn syrup.

The more sugar and sweeteners we eat, the more bad bacteria grow, and this will eventually crowd out the good bacteria. Try this instead: replace white sugar for a natural sweetener like honey. I recently did this in my coffee and now I actually prefer the taste with honey, not to mention honey is a good prebiotic. Coconut sugar and stevia are other good natural sweeteners.

Gluten

I didn’t want to write this one because I love bread SO much! Gluten is a type of protein that’s found in certain types of grain, wheat, and barley; it gives food a nice texture. While some people are more sensitive to gluten than others, gluten can still have a bad effect on your gut microbiome.

Thankfully there are a ton of gluten free alternatives. Try experimenting with gluten-free bread, chips, pasta, and so much more!

Tap Water

This is a BIG one, and one you wouldn’t really think would damage your gut flora. Even though your water may be drinkable and tastes great, it’s full of chemicals, chlorine, and even antibiotics. If you don’t believe me, check out “What’s Really in Your Tap Water,“ and use the link to examine your neighborhood tap water with your zip code.

Try this fix: This one is easy; purchase an inexpensive water filter so that your family is protected from unnecessary chemicals that damage your gut. Side note, I even give my dogs filtered water, even their little guts get affected from tap water.

Processed and Fried Foods

This one is obvious; we all know processed and fried foods are terrible for us. Just like sugar, processed and fried foods break down and feed the bad bacteria in your gut, this in turn affects your gut diversity, which is key to having a healthy gut flora.

How about this: if you’re really craving junk food like french fries, try baking them with olive oil or coconut oil instead of deep frying them. Instead of deep fried potato chips, try baked chips, or one of my favorites, super food chips.

Farm Raised Fish

Farm raised fish are often fed an unnatural diet and are given antibiotics directly into their food, which undoubtedly will be passed to you. Instead of food that’s found in the ocean or lakes, most farm raised fish are given GMO corn and growth hormones, which will result in a depletion of your beneficial gut bacteria.

It’s hard to find fish that aren’t farm-raised nowadays, but try your best to eat only wild caught fish, and check out this list of fish that are healthier and more sustainable.

Meat

Eating a diet high in meat is very hard on your body, especially if it includes a lot of red meat. Just like farm-raised fish, meat is filled with antibiotics, fed grain-based food, and given growth hormones. Then after being slaughtered, the meat is highly processed with various chemicals, preservatives, and nitrates (just to name a few).

All of this affects your gut bacteria, increasing the bad bacteria and decreasing the good. How about this instead: Only purchase high quality organic, grass-fed meat. Not only does it taste SO much better, but it’s WAY better for your gut health. In addition, If you’re not already vegetarian or vegan, try doing meatless meals, or increasing your plant intake and decreasing the meat.

Soy

I was surprised to learn soy is a damager to your gut, and that’s because most soy we consume today is genetically modified and processed. Studies have shown that soy products can rapidly affect your gut bacteria, especially the two strains Lactobacillus and Bifidobacteria, that are essential to a healthy gut.

Try this: avoid GMO soy at all cost, and purchase only organic soy products. Fermented soy is very good for the gut, such as natto (if you can stand the stinky smell), tempeh, or miso). In Hawaii we use shoyu (soy sauce) in a TON of foods, so now I only purchase organic GMO free soy sauce. It’s a little pricier than most, but it’s worth it for your gut health!

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