When it comes to maintaining a healthy stomach, the food you eat plays a big role. Certain foods can cause inflammation, disrupt the balance of good bacteria in your gut, and lead to digestive issues like bloating, gas, and diarrhea.

To keep your gut happy and healthy, here are 10 foods to avoid.

1. Processed Foods

Processed foods like snack chips, canned foods, and frozen meals often contain high amounts of preservatives, artificial ingredients, and added sugars.

These ingredients can upset the delicate balance of the gut microbiome, which can lead to inflammation and digestive problems. Instead of reaching for processed foods, try opting for whole foods like fresh fruits and vegetables, whole grains, and lean proteins.

2. Fried Foods

Fried foods like French fries, chicken wings, and onion rings are high in fat, which can slow down digestion and cause bloating and discomfort.

They also contain high levels of acrylamide, a carcinogenic chemical that forms when certain foods are fried or baked at high temperatures. Try baking or grilling your favorite foods instead of frying them to reduce your intake of unhealthy fats and harmful chemicals.

3. Sugary Drinks

Sugary drinks like soda, sports drinks, and energy drinks are packed with added sugars, which can contribute to weight gain and inflammation in the gut. They can also disrupt the balance of good bacteria in the gut, which can lead to digestive problems.

Instead of sugary drinks, try drinking water, tea, or natural fruit juices without added sugars.

4. Dairy Products

Dairy products like milk, cheese, and ice cream can cause digestive problems in people with lactose intolerance. Lactose intolerance is a condition where the body is unable to digest lactose, a sugar found in milk and dairy products.

Symptoms of lactose intolerance can include bloating, gas, and diarrhea. If you have lactose intolerance, try opting for dairy-free alternatives like almond milk, soy milk, and coconut milk.

5. Artificial Sweeteners

Artificial sweeteners like saccharin, aspartame, and sucralose are common ingredients in diet soda, sugar-free candies, and other low-calorie foods.

While they may help reduce sugar intake, they can disrupt the balance of good bacteria in the gut and lead to digestive problems. Some studies have also linked artificial sweeteners to an increased risk of obesity and other health problems. Instead of artificial sweeteners, try using natural sweeteners like honey or maple syrup in moderation.

6. Spicy Foods

Spicy foods like chili peppers, hot sauce, and curry can cause digestive problems in some people. They can irritate the lining of the stomach and cause heartburn, indigestion, and other uncomfortable symptoms.

If you are sensitive to spicy foods, try avoiding them or reducing the amount you consume.

7. Red Meat

Red meat like beef, pork, and lamb can be hard to digest and can cause inflammation in the gut. It is also high in saturated fat, which can increase the risk of heart disease and other health problems.

If you enjoy eating red meat, try choosing lean cuts and pairing it with plenty of fresh vegetables to offset the negative effects.

8. Alcohol

Alcohol can irritate the lining of the stomach and disrupt the balance of good bacteria in the gut. It can also cause inflammation and lead to digestive problems like bloating, gas, and diarrhea.

Limiting your alcohol intake or avoiding it altogether can help keep your gut happy and healthy.

9. Gluten

Gluten is a protein found in wheat, barley, and rye that can cause digestive problems in people with gluten intolerance or celiac disease. Symptoms of gluten intolerance can include bloating, gas, and diarrhea.

If you have gluten intolerance or celiac disease, try opting for gluten-free alternatives like quinoa, rice, and corn.

10. Caffeine

Caffeine can stimulate the production of stomach acid, which can irritate the lining of the stomach and cause heartburn, indigestion, and other uncomfortable symptoms.

It can also disrupt the balance of good bacteria in the gut and lead to digestive problems. If you are sensitive to caffeine, try reducing your intake or switching to decaffeinated beverages.