4 Carbs That Could Damage Your Gut Health & Expand Your Waistline, Experts Say: Fruit Juice & More

Carbohydrates are a vital source of energy for our bodies, but not all carbs are created equal. While some carbs, like whole grains and vegetables, are beneficial for gut health, others can have the opposite effect. Refined carbs and sugars can disrupt the balance of gut bacteria, leading to digestive issues, inflammation, and weight gain. Over time, these unhealthy carbs can damage your gut health and contribute to an expanding waistline.

We checked in with Johanna Angman , a registered dietitian and nutritionist, to learn about four unexpected carbs that could be damaging your gut and leading to weight gain. She revealed that granola bars, fruit juice, low-fat/fat-free foods, and white bread are the culprits. Read on to find out more.

1. Granola Bars

Although granola bars may seem healthy based on the packaging, marketing, and seemingly harmless ingredients, Angman points out that hidden sugars in them can actually wreak havoc on your gut and weight.

"Many are packed with sugars and refined grains. These ingredients can disrupt your gut flora, leading to inflammation and digestive issues. Additionally, the high sugar content can spike insulin levels, promoting fat storage around the waist. When choosing granola bars, look for those with minimal added sugars and high fiber content to keep your gut and waistline in check," she reveals.

2. Fruit Juices

Fruit juice has the word "fruit" in it, so it must be good for us, right? Unfortunately, most commercial fruit juices aren't as healthy as they seem.

Angman notes, "While fruit juice seems like a natural choice, it’s essentially liquid sugar with little to no fiber. This can lead to a rapid increase in blood sugar levels, promoting fat accumulation, particularly in the abdominal area. The lack of fiber also means less support for a healthy gut microbiome. Opt for whole fruits instead—they provide fiber, which helps regulate digestion and keeps you feeling fuller longer."

3. Low-fat or Fat-free Foods

Low-fat or fat-free products are marketed as healthier alternatives to high-calorie, fatty foods. However, you might be surprised to learn that these seemingly healthy options can actually cause more harm than good, particularly when it comes to gut health and weight management.

"Products labeled as low-fat or fat-free often contain increased amounts of sugar and refined carbs to make up for the taste. These added sugars can disrupt your gut bacteria and lead to increased cravings and overeating, which can contribute to weight gain. Choose whole foods and healthy fats like avocados, nuts, and seeds to support both your gut health and waistline," she states.

4. White Bread

White bread is a highly processed carb that can be detrimental to both gut health and weight management. Unlike whole grains, white bread is stripped of its fiber and nutrients during processing, leaving behind refined sugars that can spike blood sugar levels. This lack of fiber means it doesn't support healthy digestion, leading to potential imbalances in gut bacteria.

"It causes rapid spikes in blood sugar, which can lead to insulin resistance and weight gain around the midsection. The absence of fiber also means less support for a balanced gut microbiome. Opt for whole-grain or sprouted bread varieties, which offer more fiber and nutrients to promote gut health and a stable weight," Angman says.