Gastroenterologists reveal the foods they never eat for gut health—some may surprise you

16 December 2025

Chocolate ice cream after a long day? Irresistible. That Friday-night Coca-Cola and pizza combo? Even the strongest among us may cave. But when it comes to gut health, gastroenterologists draw some firm lines—and their personal no-go foods might just surprise you.

The human side of gut health: pleasure, pitfalls, and realistic choices

Let’s face it, we all have our favorite indulgences—some would say we deserve them after a tough week. However, while most doctors and nutritionists agree that entirely eliminating beloved foods can backfire (nobody wants to create the forbidden fruit effect), there are a few things the gut experts themselves almost never eat. Not just 99% of the time, but for some, it’s a hard 100% “never on my plate.”

No food will instantly take years off your life if eaten occasionally. But for these specialists, regular consumption is a risk best left untaken—for the sake of your microbiome, not to mention your future self.

Protein bars: not all that glitters is protein

Don’t be fooled by the word “protein” sprayed across a glossy wrapper at the grocery store. Sure, some bars made with real fruit and nuts pull their weight. But Dr. Harmony Allison, gastroenterologist at Tufts Medical Center in Boston, says she avoids ultra-processed protein bars without exception. These industrial bars are a gut’s worst enemy, provoking bloating and gas. She explains, “I never eat protein bars. They’re often ultra-processed and packed with additives whose purpose we don’t even understand. You can get the same amount of protein from a cup of milk, a portion of peanut butter, or from nuts.”

Red and processed meats: a recurring villain

Sorry, burger and steak buffs: Dr. Reezwana Chowdhury, gastroenterologist at Johns Hopkins in Baltimore, avoids red meat religiously—especially the classic steak and burger duo. She lays it out clearly: red and processed meats increase your risk of colon cancer and polyps thanks to their heavy load of saturated fats. And if you’re eating over 100 grams a day? That’s where your colon cancer risk rises significantly.
Hot dogs and deli meats don’t get off easy, either. Dr. Rabia De Latour of NYU Grossman School of Medicine gives them a wide berth—and yes, that includes charcuterie. “Red and processed meats have a higher risk of colorectal cancer,” she points out. Data shows those consuming red and processed meats four or more times a week have a 20% greater chance of developing colon cancer.

Other foods that make gastroenterologists cringe

Fried foods: Dr. Mahmoud Ghannoum, a microbiologist, reports that frying oils can negatively alter your gut microbiota, worsening atherosclerosis (that’s fat building up in your arteries, not the latest TikTok dance). Over time, this can bring seriously unwelcome guests: heart attacks or strokes.
Sugar-sweetened beverages: If you’re sipping on sodas or other sweet drinks daily, gastroenterologists say it’s time to reconsider that habit. Dr. Simon C. Matthews of Johns Hopkins reminds us that these are linked to chronic diseases like diabetes and heart disease. Even before then, prepare for gas, belching, and reflux—especially with fizzy or caffeinated versions.
Refined grains: Dr. Shilpa Grover, head of onco-gastroenterology at Brigham and Women’s Hospital, doesn’t mince words. Refined cereals, a staple for some, do your gut no favors. High consumption of red/processed meat and refined grains is clearly connected to a greater risk of diverticulitis (those pesky inflamed pouches in your digestive tract).

Your safest bet? Swap out white bread for wholegrain. Craving a slice of deli meat or white sandwich bread now and then won’t destroy your gut health—it’s all about pacing yourself and not making them a weekly ritual.

Final gut check: progress, not perfection

If this list feels overwhelming, take a deep breath. The point isn’t to embark on a joyless diet, but to make informed choices. Even the experts admit a little indulgence now and then isn’t the end of the world. So go ahead—have your pizza night, just maybe not every Friday. Your gut (and maybe your jeans) will thank you.