1. Processed Meats
Foods like bacon, deli meats, and hot dogs contain nitrates and emulsifiers, and tend to be high in sodium — all of which can disrupt the barrier function and promote pro-inflammatory bacteria in the gut, says Elena Ivanina, DO, a New York City–based gastroenterologist and founder of the Center for Integrative Gut Health.
2. Sugar-Sweetened and Artificially Sweetened Beverages
Dr. Ivanina says sugar-sweetened beverages should be avoided because high-fructose corn syrup may promote inflammation and an imbalance between harmful and beneficial bacteria in your intestines. Scan labels for words ending in “-ose” like fructose, dextrose, or maltose, or sugar alcohol sweeteners like erythritol and sorbitol, which have been linked to more severe disease activity, Burkhart says.
3. Sauces, Spreads, and Gravies
These often contain thickeners, emulsifiers, and maltodextrin (a carbohydrate that acts like sugar in your body) to give them their taste, texture, and shelf-life, Dyckman says.
4. Packaged Breads and Pastries
Beyond refined flour and added sugar, packaged breads, cakes, and cookies often contain emulsifiers, maltodextrin, and a lot of sodium, Ivanina says. Refined carbohydrates can also spike blood sugar and promote inflammation, Dyckman says.
5. Industrial Snack Foods
Chips, crackers, and other salty snacks are typically low in fiber and high in refined oils, sodium, and additives like maltodextrin and flavor enhancers, Dyckman says. She notes that powdered seasoning blends, like sour cream and onion or nacho flavors, often contain emulsifiers and maltodextrin.
6. Frozen or Shelf-Stable Meals
While they’re convenient, these foods have a long shelf life, usually meaning plenty of preservatives, Dyckman says.
The Hidden Culprits: Additives to Watch For
- Carrageenan
- Maltodextrin
- Cellulose gum
- Artificial sweeteners like sucralose, aspartame, and saccharin
- Titanium dioxide
- Polysorbate 80
- Carboxymethylcellulose
If the ingredient list reads more like an inventory from a chemistry lab than a dinner recipe, that’s often a red flag. “If [additive names] are too much to remember, try to buy foods either without an ingredient label, such as fresh produce, or with ingredients you can find in your kitchen,” Burkhart says.