These packaged foods that might be wrecking havoc on your gut …

Navigating the world of packaged foods is overwhelming.

If you feel like you need a translator to understand food labels, you’re not alone.

Brands use beautiful packaging and label it with deceiving terms, like ‘all natural’, ‘low fat’, ‘gluten free’ and ‘gut healthy’. These claims all sound great! But oftentimes these are just a marketing ploy. Companies are trying to get you to buy their products, so of course they’re going to convince you that their products are healthy and superior.

As a dietitian I skip right past these claims on the front of the product and zero in on the ingredient list. This is where you’ll find what exactly is in the product, so you can determine if it's right for you.

Depending on your goals, it can sometimes be helpful to look at macros (the part of the nutrition label showing ‘20 g carbohydrates, 9 g fat’, and so on).

However the most important consideration for those struggling with digestive issues, like Irritable Bowel Syndrome (IBS), is the quality of ingredients.

Food labels list ingredients in descending order by weight - so the ingredients towards the top of the list are going to make up more of the product than the ones lower down. This is important because some people might have a dose-dependent relationship with certain ingredients. For example, someone with IBS might be able to tolerate a little bit of wheat (ex: as breadcrumbs), but maybe not if it’s the primary ingredient in a box of crackers. This relationship is incredibly nuanced, and is best to be explored with a dietitian.

What ingredients should you pay extra attention to for IBS?

When it comes to digestive health, there are certain ingredients that exacerbate abdominal pain, gas, bloating, diarrhea and sometimes constipation. As the gut health trend continues to expand, we will see more of these products coming out on the market.

Common ingredients particularly problematic for people with IBS and other digestive issues include:

• Chicory root

• Inulin powder

• Artificial sweeteners that end in ‘ol’

• Dried fruits, especially dates and mangos

• Milk and milk powder

• Fruit juices - especially apple juice, cherry juice, pear juice

• Honey

Which ‘gut healthy’ products worsen IBS?

Prebiotic Sodas

In the past few years a lot of prebiotic sodas have been popping up on the market.

Prebiotics are a type of fiber that helps feed gut bacteria. Our bodies don’t contain the enzymes to break down prebiotics, so they go undigested into the colon where they’re fermented by colonic bacteria. The fermentation helps create a robust bacterial environment and nourish the cells that line your gut, which is why prebiotics are so important for gut health. But they also produce gas, which intensifies bloating and digestive issues for some people.

Prebiotics are naturally found in plant based foods, like onions and broccoli and whole wheat. They can also be added into foods in the form of inulin and chicory root. Brands like Olipop contain chicory and inulin, whereas Poppi contains agave inulin. If you have ever enjoyed one of these drinks and then couldn’t understand why you looked pregnant, this could be why.

Kombucha

Kombucha is controversial for folks with digestive issues, as there’s not much research surrounding Kombucha and IBS. When yogurt and kefir are fermented, they are done so with specific bacterial strains so we know what exactly is in these products. Kombucha, on the other hand, is fermented with a wild yeast which means that we don’t know exactly which bacterial populations are inside (plus, to make it even more confusing, every brand is different).

Some people swear by kombucha for their IBS, and others it will cause an instant stomach ache.

According to Monash University, Kombucha is high in fructans which can be reactive for people with IBS by causing gas and bloating.

The bottom line: if you’re curious about trying kombucha, it is best to first get your digestive symptoms under control before introducing it.

Sugar free and low carb gummies

Diet culture loves anything sugar free and low carb! It seems like we can get the best of both worlds - a delicious desert and it won’t add to our daily sugar intake? It sounds almost too good to be true, honestly because it is.

It all comes back to the ingredient list.

Lily’s is a popular brand that has a keto friendly gummy. These contain an ingredient called erythritiol, which makes the product sweet without the calories. However, erythritiol is a sugar alcohol that draws excess water into the gut and can exacerbate bloating and diarrhea.

Other brands, like Smart Sweets, have similar products but are problematic for different reasons. Many of these products contain prebiotic fibers and chicory root which can cause gas and bloating, as explained above in the prebiotic soda section.

Keto Ice Cream, like Halo Top or Keto Pint

Like the gummies, guilt free ice creams like Halo Top’s keto line, not only contain erythritol, but also contain skim milk. Lactose is notoriously reactive for individuals with IBS. So these dairy containing, artificially sweetened ice creams are a double whammy for gut problems.

Keto Cereal, like Magic Spoon

I get so many advertisements for the Magic Spoon cereal. Although their marketing team clearly knows what they’re doing, many of these flavors contain both milk protein and chicory root which will cause issues for people with IBS.

Protein bars

Protein bars contain a variety of ingredients that can be reactive for people with IBS. Some contain milk and milk proteins, while others contain synthetic fibers discussed above. The other ingredients to be wary of in protein bars include cashews and dried fruits.

Cashews are technically a legume and contain two different types of fiber (galacto-oligosaccharides and fructans) that can cause more discomfort for people with IBS.

Dried fruits contain a concentrated amount of sugars, which draw water into the gut and can cause bloating, urgency and diarrhea. In addition, some fruits like dates and mangos are also high in sorbitol, a sugar alcohol and high FODMAP compound.

Honey is also an ingredient in some health food bars, like Kind Bars. Honey is high in fructose, which is a high FODMAP food and can cause gas, bloating and bowel problems for people with IBS.

The information provided in this blog post is for educational and informational purposes only and should not be interpreted as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. The author and publisher of this blog are not liable for any damages or negative consequences from any treatment, action, application, or preparation, to any person reading or following the information in this blog post.