10 “Health Foods” to Be Cautious Of
Many foods on grocery store shelves look healthy on the surface, but once you dig into the ingredient list, the truth tells a different story. Clever marketing, trendy labels, and one “good” ingredient often give certain products a health halo they don’t deserve. As a gut health pharmacist, I see every day how these hidden ingredients contribute to bloating, inflammation, and long-term digestive issues. In this post, I’m breaking down 10 popular “health foods” you should be cautious of — and what to choose instead.
1. Diet Soda
Most people already agree that regular soda is unhealthy. The sugar content alone is enough to convince anyone.
Diet soda, however, is where things get confusing.
Sure — it has zero calories. And yes, switching from regular soda to diet soda may help with weight loss for some people. But the real problem lies in the artificial sweeteners like aspartame and sucralose.
These additives have been linked to digestive issues, inflammation, and changes in gut bacteria. They’re not substances your gut microbiome wants to deal with long-term.
A better option:
Choose sparkling water, mineral water, or a naturally flavored seltzer without artificial sweeteners.
2. Sports Drinks
Sports drinks were designed for elite athletes burning thousands of extra calories daily — think LeBron James or Caitlin Clark.
But many of us drink them with lunch or while sitting around.
We don’t need the extra sugar, dyes, or artificial flavorings.
Unless you’re sweating heavily for long periods, these drinks are unnecessary and often harmful to gut health.
A better option:
Electrolyte powders without sugar, artificial colors, or preservatives.
Or simply add a pinch of sea salt and lemon to your water.
3. Liquid Protein Drinks
Many ready-to-drink protein shakes look healthy because they’re “high protein,” but the ingredient list tells a different story.
Most contain:
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Carrageenan (a thickening agent linked to inflammation)
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Artificial flavors
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Gums, fillers, and preservatives
These shakes are often harsh on digestion and can trigger bloating, gas, or discomfort — the exact opposite of what your gut needs.
A better option:
Mix a high-quality protein powder with water or even milk. Choose powders with minimal ingredients and no inflammatory additives.
4. Plant-Based Milks
Oat milk. Almond milk. Cashew milk. Coconut milk.
These aren’t inherently bad — they start with a good ingredient.
The problem?
Most commercial brands add:
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Gums
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Emulsifiers
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Seed oils
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Natural flavors
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Thickeners
These extra ingredients can irritate the digestive tract and promote inflammation, especially if consumed daily.
A better option:
Choose brands with only 2–3 ingredients (nuts/oats + water).
Mooala is a great example.
And if you tolerate dairy, whole milk or grass-fed dairy is often less processed and easier to digest than these “healthy” alternatives.
5. Cereal
Cereal has become one of the biggest “fake health foods” on the market.
Even the ones claiming to be “whole grain,” “heart-healthy,” or “fortified” are usually packed with:
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Food dyes
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Preservatives
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Added sugars
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Inflammatory oils
Worst of all, they’re marketed towards children.
A better option:
Organic oatmeal — ideally a brand low in glyphosate (a pesticide frequently found in oat products).
Bob’s Red Mill is usually a good choice. Add berries or honey for sweetness.
6. Wheat Bread & Multigrain Bread
Here’s the truth: most of the breads in the grocery-store aisle — wheat, white, or multigrain — are low-quality and full of unnecessary additives.
Just because it says “whole wheat” doesn’t mean it’s healthier.
A better option:
Choose a high-quality sourdough or a bread with only:
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Flour
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Water
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Salt
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Yeast (or probiotics, depending on fermentation)
Good sourdough tastes better, digests easier, and skips the inflammatory extras.
7. Veggie Burgers
There’s nothing wrong with eating vegetarian or vegan foods — as long as they’re whole, simple, and minimally processed.
But most veggie burgers are filled with:
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Seed oils
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Flavor enhancers
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Preservatives
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Stabilizers
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Starches
Some have 15–25 ingredients just to imitate the taste and texture of meat.
A better option:
A real beef burger with one ingredient: beef.
Or make your own veggie patties using whole foods like beans, lentils, quinoa, or vegetables.
8. Gluten-Free Products
Gluten-free doesn’t mean healthy.
In fact, many gluten-free products rely on:
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Added sugars
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Starches
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Gums
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Vegetable oils
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Flavor additives
The only “good” thing is that they’re gluten-free — and that label is usually printed in giant letters across the package to distract from everything else.
A better option:
Whole foods that are naturally gluten-free — like potatoes, rice, quinoa, fruits, and vegetables.
9. Margarine
For years, margarine was marketed as the “healthy alternative” to butter.
But margarine is typically made from:
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Industrial seed oils
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Highly processed vegetable oils
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Artificial flavors
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Trans fats
These ingredients are linked to inflammation and cardiovascular issues.
A better option:
Use real butter or ghee from grass-fed cows. Your body knows exactly what to do with these natural fats.
10. Yogurt
Yogurt seems healthy — until you check the label.
Most yogurts are:
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High in sugar
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Low in protein
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Low in probiotic diversity
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Filled with artificial flavors
Some yogurts marketed as “good for gut health” have fewer probiotic cultures than a single capsule of a high-quality supplement.
A better option:
Plain Greek yogurt.
Add honey or berries yourself if you want sweetness — without the processed additives.
11. Bonus: Deli Meat
Deli turkey, ham, and chicken look like convenient, protein-packed options.
But most deli meats contain:
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Nitrates
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Nitrites
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Preservatives
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Flavoring agents designed to improve shelf life
Food isn’t meant to last weeks in the fridge. The ingredients that keep it fresh are the same ones that can irritate your gut and trigger inflammation.
A better option:
Shred a rotisserie chicken, slow-cook beef or turkey, or prep your own sliced proteins at home.
Final Thoughts
You don’t have to be perfect — but you should be informed.
Many products marketed as “healthy” contain ingredients that harm digestion, inflame the gut, and negatively affect long-term wellness. The goal isn’t to demonize foods… it’s to help you make choices that actually support your health, not just the label on the box.
Stay healthy,
Dr. Daniel Ricciardi
Founder, BluOrchard Wellness