The path to wellness is often paved with your good intentions, but also clever (and insidious) marketing. But what if some of the foods you’ve been reaching for in pursuit of wellness are silently sabotaging your gut? Let’s dive into five common culprits hiding in plain sight, unravel why they might be harming your gut, and explore nourishing alternatives.

1. Plant based milk

Almond, oat, and soy milk have cemented their place as go to dairy alternatives, often praised for their plant based credentials.

But take a closer look at the ingredient label. These alternatives are often laden with emulsifiers like carrageenan and gums, such as xanthan and guar. While these additives improve texture, studies show they disrupt the gut lining and encourage dysbiosis, a microbial imbalance that can lead to inflammation, bloating, and even leaky gut. Oat milk, in particular, can be problematic due to its high glycemic index and residual glyphosate (a herbicide linked to gut disruption) from conventional oat farming.

What to choose instead:

Raw milk, a time-honoured superfood celebrated for its exceptional benefits for gut health. Raw milk retains its full spectrum of probiotics, enzymes, and natural fats, making it a powerhouse of nutrition. The living enzymes in raw milk, such as lactase, aid in digesting lactose, offering relief to those who may struggle with conventional dairy. Meanwhile, its probiotics, beneficial bacteria like lactobacillus and bifidobacteria, help populate the gut microbiome, fostering balance, reducing inflammation, and supporting digestion.

Raw milk also provides bioavailable vitamins and minerals, including calcium, magnesium, and phosphorus, which are essential for maintaining a robust gut lining and preventing issues like leaky gut. Its natural fats act as a soothing balm for inflamed tissues, while its immunoglobulins strengthen gut-associated immune function, offering protection against harmful pathogens.

For those unable to tolerate dairy altogether, a homemade version of your favourite nut milk offers a viable alternative, while coconut milk (free from stabilisers or additives) is another gentle and creamy option.

2. Protein bars and shakes

Touted as quick, easy sources of protein, many protein bars and powders come with a side of gut disruption. Artificial sweeteners like sucralose and aspartame are common offenders, altering the gut microbiome and potentially contributing to glucose intolerance. Sugar alcohols such as erythritol and maltitol, though low-calorie, can ferment in the gut, causing bloating and discomfort. Processed protein isolates (e.g., whey isolate or soy protein) often lack the cofactors found in whole foods, making them harder to digest.

What to choose instead:

Stick to whole food based protein sources. Hard boiled eggs, grass-fed jerky, cottage cheese, parmesan or a smoothie made with minimally processed, nutrient-dense options like Organised (our blend of beef protein, colostrum, and organ meats) can provide the energy you need without the gut disruption.

3. Raw vegetables and salads

The wellness world praises raw veggies for their fibre content and low calorie profile, but they can wreak havoc on sensitive guts. Their tough cellulose walls are difficult to break down, leading to fermentation in the gut and symptoms like bloating, gas, and pain. This is particularly true for cruciferous vegetables like kale, broccoli, and cauliflower when consumed raw.

What to choose instead:

Gently cooked vegetables are easier on the digestive system and still provide an abundance of nutrients. Steam, roast, or sauté your veggies, and pair them with healthy fats like olive oil or ghee to enhance nutrient absorption and gut support.

But why stop there? Elevate your gut supportive diet with fermented vegetables. Traditional ferments like sauerkraut, kimchi, or pickled beets are rich in probiotics that fortify the gut microbiome, helping to balance microbial diversity and reduce inflammation. These tangy treasures also provide a dose of enzymes that aid in breaking down food, easing the digestive process, and allowing your gut to absorb nutrients more effectively.

4. "0 calorie" cooking sprays

The industrial processing of the oils in these sprays makes them harder for your body to break down, potentially clogging up your digestive system.

Cooking spray is often packed with refined oils like canola or soybean, propellants such as propane or butane, and emulsifiers like lecithin, all of which can irritate your gut. These oxidised omega 6 rich oils fuel inflammation, while the additives and synthetic compounds disrupt your gut microbiome, leaving room for harmful bacteria to thrive

What to choose instead: 

Grass fed butter, ghee, and tallow are rich in stable saturated fats that can withstand high heat without oxidising, making them ideal, delicious, and deeply nourishing for cooking.

5. In fact, "0 calorie" anything

In chasing the illusion of "0 calories," we sacrifice everything that makes real food nourishing and restorative. 

Treats like zero-calorie hot chocolate may sound like a dream come true, but it’s more of a culinary mirage. To strip out the calories, something has to give, and in most cases, what’s compromised is quality and nourishment. These products are often packed with artificial sweeteners, chemical thickeners, and synthetic flavours to mimic the richness of real food. But what’s left is a poor imitation of food, devoid of the inherent vitality and satisfaction that come from nutrient dense ingredients. True nourishment comes with energy, and the pursuit of "zero-calorie" goes against the fundamental nature of food, which exists to fuel, sustain, and heal.

Similarly, no-fat dairy tells the same story. Stripping fat from milk doesn’t just remove calories, it removes the very component that carries fat-soluble vitamins (A, D, E, and K2) and enhances nutrient absorption. In its place, manufacturers often add synthetic stabilisers, powdered milk solids, or sugars to restore the texture and flavour lost in the process. 

What to choose instead:

Once you begin to honour food for the nourishment it provides, it becomes quite simple. Choose real, nutrient dense,  ingredients in their unprocessed form. Trust in foods that fuel and sustain, not imitate, and let real sustenance guide your path to a soothed and healthy gut.