5 Foods That Can Sabotage Your Gut Health

There are a number of foods that can sabotage your gut health. Here is a list of the top five offenders.

1. Gluten

Found in wheat, barley, and rye, gluten is a frequent cause of inflammation—even in those without celiac disease.

➡️ It can contribute to leaky gut, brain fog, fatigue, and immune reactions.

2. Dairy

Lactose intolerance is common, but dairy proteins like casein and whey can also trigger immune responses.

➡️ May cause bloating, skin issues, sinus congestion, and digestive discomfort.

3. Soy

Highly processed soy (like soy protein isolate) is a common gut irritant and hormone disruptor.

➡️ Can affect thyroid function, digestion, and mood—especially if the gut is already stressed.

4. Sugar

Refined sugar feeds bad bacteria and yeast in the gut, tipping your microbiome into imbalance.

➡️ Linked to inflammation, cravings, mood swings, and lowered immunity.

5. Alcohol

Alcohol weakens the gut lining and disrupts the microbial balance.

➡️ Can increase permeability, worsen sleep, and slow down digestion.