10 foods to avoid for good gut health

When it comes to looking after your gut health, what you eat most of the time has a big impact and at Zing Wellbeing we are passionate about this.

Your gut is home to trillions of bacteria, known as the gut microbiome, which influence digestion, energy, immunity, skin health, and even mood.

Some foods can harm this delicate balance when eaten too often, causing bloating, inflammation, or a less diverse microbiome.

But don’t panic — enjoying them occasionally won’t ruin your gut health. What really matters is your 80/20 approach: focus on gut-friendly foods most of the time, and you can still enjoy treats guilt-free.

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Here are 10 foods to limit for the sake of a happier, healthier gut.

1. Processed Meats

Bacon, sausages, and deli meats are high in saturated fats, preservatives, and nitrates. Studies show they can disrupt gut bacteria and contribute to inflammation.

👉 Gut-friendly swap: Lean protein sources like chicken, fish, legumes, or tofu.

2. Refined Sugar

Soft drinks, sweets, cakes, and biscuits feed the “bad” bacteria in your gut, leading to imbalances and cravings for more sugar. Over time, this can increase the risk of inflammation and weight gain.

👉 Gut-friendly swap: Natural sugars from fruit, or recipes sweetened with honey or dates.

3. Artificial Sweeteners

“Diet” sodas and sugar-free lollies often contain sweeteners like aspartame or sucralose. Research suggests these can negatively affect gut bacteria and glucose tolerance in some people.

👉 Gut-friendly swap: Try stevia or monk fruit in moderation if you need a sugar alternative.

4. Fried Foods

Chips, fried chicken, and takeaway burgers are hard to digest and can increase inflammation. Their high oil content can slow down digestion and leave you feeling sluggish.

👉 Gut-friendly swap: Oven-baked or air-fried options.

5. Excessive Alcohol

Alcohol, particularly in large amounts, can damage the gut lining, alter microbiome balance, and cause digestive upset.

👉 Gut-friendly swap: Enjoy alcohol mindfully and balance it with alcohol-free days. Kombucha, sparkling water with lime, or mocktails are great alternatives.

6. Highly Processed Snack Foods

Chips, instant noodles, and packaged crackers often contain additives, excess sodium, and refined oils that are not gut-friendly.

👉 Gut-friendly swap: Wholegrain crackers, homemade popcorn, or veggie sticks with hummus.

7. White Bread and Refined Carbs

White bread, pastries, and white pasta lack fibre, which your gut bacteria need to thrive. Without fibre, digestion slows and microbiome diversity suffers.

👉 Gut-friendly swap: Wholegrain bread, oats, quinoa, or brown rice.

8. Flavoured Yoghurts

While yoghurt can be great for gut health, many supermarket versions are high in added sugar, which outweighs the benefits of probiotics.

👉 Gut-friendly swap: Plain Greek yoghurt with fresh fruit.

9. Red Meat in Excess

Red meat can be part of a healthy diet, but large amounts may negatively affect gut bacteria and increase inflammation. Balance and moderation are key.

👉 Gut-friendly swap: Include more plant-based proteins and fish throughout the week.

10. Ultra-Processed Foods

Ready meals, packaged cakes, and fast food combine many gut-unfriendly ingredients: sugar, refined carbs, preservatives, and unhealthy fats.

👉 Gut-friendly swap: Focus on fresh, whole foods most of the time and make your own snacks so you control what ingredients you use.

The 80/20 Rule: Balance, Not Perfection

Gut health isn’t about never touching these foods again. It’s about what you eat most of the time.

 If 80% of your meals are filled with fibre-rich plants, lean proteins, and gut-friendly foods, the occasional takeaway, glass of wine, or sweet treat won’t undo your progress.

At Zing Wellbeing, we believe in balance, not restriction. Looking after your gut should feel enjoyable, sustainable, and empowering.

👉 Want help building gut-friendly habits? Explore the Zing Wellbeing Meal Plans for recipes designed to support your microbiome, boost energy, and reduce bloating.