Your gut is home to trillions of microbes that help digest food and play a role in your overall wellbeing. What you eat can influence this community. Some foods may not suit your gut as well as others, especially if they’re a big part of your diet.

Here are seven foods that may take a toll on your gut health, plus a note on foods that often get blamed unfairly.

1. Ultra-processed foods

Packaged snacks, ready meals and many fast foods are often low in fibre, which your gut microbes need. Enjoying them occasionally is fine; it’s when they become the main part of your diet that your gut may miss out.

2. Sugary drinks

Fizzy drinks and sweetened juices can add a lot of sugar without fibre. Water, tea and milk are kinder everyday choices.

3. Alcohol

Drinking a lot of alcohol can irritate the gut and affect its balance. If you drink, keeping to smaller amounts is gentler on your body.

4. Artificial sweeteners

Research on sweeteners and gut health is mixed. Some studies suggest certain sweeteners may affect gut bacteria, while others find little effect. If you use them, enjoying them in moderation seems sensible.

5. Fried and very fatty foods

Large amounts of fried or very fatty food can be hard to digest and may cause discomfort for some people.

6. Dairy, for some people

Many people digest dairy well. But if you’re lactose intolerant, milk and other dairy foods can cause bloating and discomfort. Lactose-free options or yogurt may suit you better.

7. Processed meats

Bacon, ham, sausages and similar foods are best enjoyed occasionally. Diets high in processed meat are linked to poorer health.

Foods that often get blamed unfairly

Beans, lentils and soy are sometimes said to be bad for the gut. In fact, they’re rich in fibre and nutrients that feed your gut microbes. If they cause wind at first, try smaller portions and increase slowly.

Listen to your body

Everyone’s gut is different. Notice how different foods make you feel. If you already follow a special eating plan, keep to it and let these ideas fit around it.

If digestive pain or changes don’t settle, please get them looked at; your body deserves that care.

How little is enough

This week, add one extra portion of fibre-rich food, like beans, oats, fruit or vegetables, to your day.

For more, read 5 potential ways of improving your gut health.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.