Three foods can ruin your gut health, says wellbeing expert

Finding what's good for your stomach can be tricky when you're trying to fuel up for a workout. Although great for gains, gym favourites like protein bars shakes and pre-workout drinks might not always sit right with your gut, according to one expert.

Despite their popularity, these products can lead to discomfort or even bloating for some. Gut health expert Chris Dubberley from Incontinence Shop has shared his guidance and recommendations.

Protein bars

Chris said: “Handy but harsh on your stomach, protein bars are often packed with isolated fibres and sugars that don't digest well and instead ferment in your gut to cause bloating, gas, or diarrhoea. Ingredients like chicory root fibre and maltitol, commonly found in these bars, are notorious for unsettling more sensitive stomachs.

“Athletes should be particularly mindful of eating protein bars to avoid digestive issues during exercise. I suggest trying protein bars with whole ingredients and minimal added sugars to help your gut health.”

Whey Protein Powder

Chris said: “A varied diet is key to maintaining healthy gut flora, so overloading on protein powder can throw off your gut's microbial balance. Some protein powders' added sugars and flavourings might also disturb your blood sugar levels and balance, promoting harmful bacteria growing in your gut. While protein is needed for muscle repair, relying too heavily on supplements could lead to a fibre-deficient diet and poor gut health.”

Pre-workout supplements

Chris said: "The mix of ingredients in pre-workout supplements, including artificial sweeteners, preservatives, and caffeine, can vary widely and may irritate some people's stomachs. Be sure to listen to your body and adjust accordingly, as everyone's digestive system is different."

But creatine is good

Chris said: "On a positive note, creatine is like a guardian for your gut cells. It provides the energy they need to fend off damage from inflammatory bowel disease (IBD), reducing inflammation and bolstering the gut's defences. This support can mean less discomfort and a healthier gut, keeping the barrier strong and preventing unwanted substances from entering the bloodstream."