In my last blog, we discussed some of the best foods for our gut health, but you may be wondering ” What are the worst foods for gut health?” This blog will answer those questions for you and provide some additional gut-healthy recipes as well as reasons why you should avoid certain foods. I don’t know about you but if someone is telling me not to do something I love, like eating cheese, they better have a good reason why!


5 Worst Foods for Gut Health


In the 4-week gut protocol by Autumn Calabrese (I am running a group helping folks illuminate foods that cause inflammation if you would like to join simply email me or contact me on social media) the foods that are eliminated because they are most harmful to the gut are:

  • Corn
  • Dairy
  • Caffeine
  • Alcohol
  • And Gluten

In the sections below read why these foods can potentially be a food sensitivity for you or wreak havoc on your gut according to Manhattan Gastroenterology. 


Limit Corn in Your Diet


Too much of anything is bad for digestion, but corn in large amounts is definitely one of the bad foods for gut health. Too much corn can lead to significant gastrointestinal symptoms because of its high cellulose content. The human digestive tract cannot break down cellulose. Corn passes through your system undigested; as such, it can cause cramps, abdominal pain, and gas in the process.


Why So Many People Have Cut Caffeine


Coffee irritates the stomach lining, so much so that nearly 40 million Americans have kicked the habit. Coffee can cause heartburn, acid reflux, and irregular bowel habits- among other things. 


Avoid Alcohol for Gut Health


According to The Gut Stuff, alcohol is one of the worst foods for a healthy gut, it can hurt the healthy bacteria cheers drinks in your gut that actually help you digest and metabolize alcohol. Excessive alcohol consumption can kill your healthy digestive enzymes and juices. If you cannot digest your food properly, the food can become stuck in the gut and ferment causing bloating, gas, and loose stools. Long-term alcohol consumption can lead to the overgrowth of bacteria damaging the gut microbiome. 


Are You Gluten Sensitive?


According to Healthline, many studies have shown that gluten can cause intestinal permeability also known as leaky gut syndrome. Many people often have gluten sensitivity and do not know it, so removing gluten when you’re having issues with your gut can be a helpful way to determine if gluten is the culprit. I am Italian and absolutely love pasta and bread and hello avocado toast! You can find many gluten-free alternatives in most grocery stores, but I wanted to also share this extremely easy gluten-free bread, by Autumn Calabrese, you can make on your own. I was even able to make it at altitude (10,200 feet) with no problems. 


Gluten-Free Fresh Bread



  • 2 large eggs, lightly beaten
  • 1½ cup warm water
  • 1 tsp. apple cider vinegar
  • 2 cups gluten-free all-purpose flour
  • 2½ tsp. xanthan gum
  • 1 tsp. sea salt (or Himalayan salt)
  • 2 tsp. instant yeast


  1. Preheat oven to 400º F.
  2. Lightly coat 2 lb. loaf pan with spray. Set aside.
  3. Combine eggs, water, and vinegar in a medium bowl; whisk to blend. Set aside.
  4. Place flour, xanthan gum, salt, and yeast in a food processor; pulse to blend.
  5. With the food processor running, add egg mixture to flour mixture; process for 5 minutes.
  6. Add batter to prepared pan; smooth top with a spatula. Cover and allow to rise for 30 minutes.
  7. Uncover pan. Bake for 35 minutes. Decrease oven temperature to 350º F. Bake an additional 30 to 35 minutes, or until golden brown.
  8. Remove from oven, cool 5 minutes in the pan, then turn the loaf out of the pan onto the cooling rack; allow to cool completely before slicing. 


Is Dairy Gut Healthy?


According to one food group that can be hard to digest is dairy, mainly because of lactose, the sugar found in milk, and other dairy products. When lactose isn’t digested properly, such as in people with lactose intolerance, gas and bloating result. If you consume too much lactose, it goes into the large intestine, and diarrhea can develop or worsen. When you’re dealing with digestive problems, it may still be okay to eat yogurt and hard cheeses because they have no lactose, or you can try lactose-free milk.

You can buy dairy-free milk at the store but I have some awesome gut health-approved recipes by Autumn Calabrese that I would love to share with you.


Fixate Nut Milk

almonds in milk


  • 1 cup / 120 g raw almonds
  • 1 cup / 120 g raw pecans
  • 6¼ cups / 1½ L water
  • ¼ cup + 2 Tbsp. / 55 g flaxseeds
  • 2 Tbsp. pure maple syrup
  • 2½ tsp. pure vanilla extract
  • 1 tsp. ground cinnamon

Special Equipment:

  • Nut milk bag/cheesecloth


  1. Add almonds and pecans to a pint-sized jar; fill the jar with water. Seal; refrigerate for 8 hours or overnight. Drain.
  2. Add drained almonds and pecans, water, flaxseeds, maple syrup, extract, and cinnamon to blender; cover.
  3. Blend until smooth.
  4. Arrange the nut milk bag inside a large bowl. Pour nut mixture into bag; twist and squeeze cloth until almost all liquid has been expressed. Discard solids. Refrigerate leftovers in an airtight container for up to 1 week.

Recipe Notes:

  • Many of the calories and macronutrients remain in the pulp after straining the liquid to make your nut milk. This is accounted for in the containers and nutritional info.
  • In lieu of a nut milk bag or cheesecloth, you can also use a clean pillowcase.
  • The pulp from the blended nuts is useful! You can dry it out and use it as nut flour (like almond flour). You do this by placing the pulp on a baking sheet lined with parchment paper. Spread it out as much as you can. Bake on the lowest temperature setting; tossing it every 30 minutes or so until it is completely dry. Store in an air-tight container in the fridge for up to 10 days. Store in the freezer for up to 3 months.

If you want to know what some of the most important foods for gut health are read my previous blog.

If you feel like you are wanting more recipes, tips, and tricks on mental health, mindset, relationships, and a roadmap to living your healthiest life, I have many more tips and tools for your toolbox where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. My mindset work is all-encompassing and can help you release trauma and roadblocks to ensure a more balanced and joyful life. Thanks for reading. I hope this information was useful and finds you in a space of the heart.

Love and Light Always, Sarah

– Sarah Savino is my recommended Wellness, Mindset and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached:

Dr. Shakib, your Irvine Posture Chiropractor