5 Foods That Hurt My Gut — and What I Eat Instead

Apr 5

Before I figured out what was going on with my gut, I was constantly bloated, tired, foggy, and just... off. I chalked it up to stress (and sure, there was plenty of that), but deep down, I knew something I was eating was causing the chaos inside me.

I’m not a doctor or a nutritionist. I’m a regular person with a sensitive system and a stubborn streak, which means it took me way too long to admit that certain foods just weren’t working for me. When I finally cut them out and replaced them with gentler, more intentional alternatives, everything changed.

So here it is: five foods that wrecked my gut — and the swaps that helped me start healing from the inside out.

1. American Enriched White Flour

I’m starting with this one because it was the biggest game-changer. For most of my life, I assumed bread was bread — until I started noticing how bad I felt after eating anything made with traditional American white flour. We’re talking stomach pain, foggy brain, irritability, and a general sense of malaise. Fun, right? I even went a 3 year stint where I was fully gluten free to help.

Then I started researching what was actually in enriched flour — and realized it’s not just flour. It’s flour that’s been stripped, bleached, and pumped full of synthetic vitamins to make up for everything it lost. No wonder my body was like, "please stop." Some of these “vitamins” are actually really harmful for you (check out this first article I wrote with a deep dive into flour!)

What I Eat Instead:

Italian Tipo 00 flour — easier to digest, less processed
Organic whole grain flours with minimal ingredients
Einkorn flour (an ancient grain with lower gluten content)

Links to some alternatives:

Italian flour

Einkorn flour

Sourdough starter kit

Sourdough bread-making tools

2. Processed Protein Bars

I lived on protein bars for years. They were convenient, portable, and made me feel like I was doing something healthy... until the bloating, fatigue, and stomach cramps kicked in. Turns out, a lot of protein bars are full of artificial sweeteners, weird sugar alcohols, and gums that your gut basically sees as invaders.

And honestly? They didn’t even taste that good.

What I Eat Instead:

Homemade protein bites with oats, chia, nut butter, and raw honey
Sliced apples with almond butter and cinnamon
Gut-friendly smoothies with plant-based protein powder

Links to some helpful alternatives:

Plant-based protein powder

Almond butter

Blender for smoothies

Silicone snack molds

3. Vegetable Oils (Canola, Soybean, etc.)

I used to think vegetable oils were heart-healthy because of the word "vegetable." (Ah, marketing.) In reality, many of these oils are highly refined, oxidized during cooking, and loaded with omega-6 fats that contribute to inflammation.

My gut and skin both improved when I cut them out. Coincidence? I don’t think so.

What I Use Instead:

Cold-pressed extra virgin olive oil
Avocado oil for high-heat cooking
Coconut oil in small amounts, especially for baking

Links to alternatives:

Olive oil (this is expensive but soooo yummy, I keep reordering)

Avocado oil spray

Coconut oil

Glass oil dispensers

4. Overly Processed Non-Dairy Milks

I went dairy-free for a while thinking it would help my digestion — and it did, until I realized that the almond milk I was drinking had more gums, fillers, and preservatives than actual almonds.

Carrageenan? No thanks. My gut said absolutely not.

What I Drink Instead:

Simple ingredient non-dairy milks (check the label: should be just water + nuts)
Homemade oat milk — shockingly easy and cheap
Occasionally grass-fed whole milk (my gut handles it better than fake milk)

Links to alternatives:

Nut milk maker

Oat milk strainer bags

Favorite clean brands of oat milk (making your own is the way to go still!)

5. Store-Bought Salad Dressings

Here’s the sneaky one. I was eating salads like a wellness queen, but still dealing with stomach pain. Turns out, it wasn’t the kale — it was the bottled dressing full of seed oils, sugar, preservatives, and flavor enhancers.

What I Use Instead:

Olive oil + balsamic vinegar + Dijon + lemon juice
Tahini-based dressings with garlic and herbs
Greek yogurt-based ranch I make myself

Links for alternatives:

Salad shaker

Squeezable Tahini

Balsamic vinegar (expensive, but REAL)

Mason jar lids with pour spouts

What Helped Me Heal

It wasn’t one big fix. It was hundreds of small ones. Swapping flours. Reading labels. Learning what my gut was trying to tell me. Being curious instead of critical.

I also started growing some of my own food — even if it was just herbs on the windowsill or greens in a hydroponic setup (tons of homegrown tomatoes). There’s something deeply healing about knowing where your food comes from.

And the more I simplified what I ate — whole, real, lovingly prepared food — the more my body responded. Calmer mind. Clearer skin. More energy. Less fear around meals.

This is what works for me. Your path may look different — and that’s okay. But if you’re struggling with gut issues and you feel like no one is listening? I hope this gives you a place to start.