Gut health: the foods gastroenterologists refuse to eat themselves

We all have our guilty pleasures—a fizzy drink with pizza, a hot dog at a summer barbecue, or that late-night chocolate fix. But while most nutritionists agree that total restriction can backfire, some foods are so damaging to the gut that gastroenterologists say they avoid them almost entirely. Their reasons range from bloating and discomfort to an increased risk of serious illnesses like colon cancer. Here are the foods they’re steering clear of—and why you might want to think twice too.

Protein bars aren’t as healthy as they look

Just because “protein” is in the name doesn’t mean it’s good for you. Many protein bars are ultra-processed, packed with additives and sweeteners that are tough on digestion. Dr Harmony Allison, a gastroenterologist at Tufts Medical Center, admits she never eats them.

“They often cause bloating and gas,” she explains. “You can get the same amount of protein from a glass of milk, a spoonful of peanut butter or a handful of nuts—without all the additives.”

Red meat and processed meats raise cancer risk

A juicy steak or a weekend burger may be tempting, but gastroenterologists warn against making them a habit. Dr Reezwana Chowdhury from Johns Hopkins points out that red meat and especially processed meats increase the risk of colon cancer and polyps.

The risk is highest in people eating more than 100 grams daily. Hot dogs, sausages and deli meats are even worse. Dr Rabia De Latour from NYU notes that eating red or processed meat four times a week or more can raise the risk of colon cancer by 20%.

Fried chicken and fish harm the microbiome

Crispy chicken nuggets or fried fish may be comforting, but they’re not kind to your gut. Research shows that fried oils can disrupt the gut microbiome, weakening the balance of good bacteria. According to microbiologist Dr Mahmoud Ghannoum, this can accelerate the build-up of fatty deposits in arteries, raising the risk of heart attack or stroke in the long run.

Sugary drinks irritate the gut and the heart

Sodas and other sweetened drinks are a regular go-to for many, but gastroenterologists see them as one of the worst offenders. Dr Simon C. Matthews from Johns Hopkins explains that soft drinks are linked to chronic conditions such as diabetes and heart disease. On a day-to-day level, carbonated and caffeinated sodas can trigger reflux, burping and uncomfortable bloating.

White bread offers little benefit

That morning toast or lunchtime sandwich made with soft white bread may be convenient, but it’s not doing your gut any favours. Dr Shilpa Grover, who leads the onco-gastroenterology programme at Brigham and Women’s Hospital, highlights that refined grains are associated with a higher risk of diverticulitis, an inflammation of the digestive tract.

Wholegrain breads, on the other hand, provide fibre and nutrients that feed the beneficial bacteria in your intestines.

The bottom line

No one needs to give up these foods completely—a hot dog at a baseball game or a slice of white bread now and then won’t wreck your health. But gastroenterologists agree that keeping them occasional, not daily, is key.

For a healthier gut, it’s worth swapping processed snacks and sugary drinks for whole foods like vegetables, nuts and whole grains. As the experts remind us, protecting your digestive health isn’t about perfection—it’s about consistent, smarter choices.