Let’s be honest—figuring out what to eat (and what to avoid) can feel like a full-time job these days. With all the mixed messages out there, it’s hard to know where to start. But here’s the thing: some foods are more likely to drag your energy down, mess with your digestion, or even make chronic pain worse.

That’s why I’ve put together this list of six common foods that are worth cutting back on—or avoiding altogether. These foods aren’t “bad” in a moral sense, but they can keep your body from feeling its best. And don’t worry—I’ll also give you healthier swaps to make things easier.

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1. Dairy Products

Milk, cheese, yogurt—dairy products are everywhere. While they can be a source of calcium, they’re also one of the most common culprits for inflammation and digestive discomfort, especially if you have a sensitivity to lactose or casein (a protein in milk).

Why Avoid It?

• Dairy can trigger bloating, gas, or diarrhea in people with sensitivities.
• It’s often linked to increased inflammation, which can make joint pain or skin issues worse.
• Some dairy products are high in saturated fats, which can contribute to heart health issues.

What to Do Instead:
Try plant-based alternatives like almond milk, coconut yogurt, or cashew cheese. They’re widely available and can give you the creaminess you love without the side effects.

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2. Gluten

If you’re not sensitive to gluten, you might not think twice about bread, pasta, or pastries. But for many people, gluten can irritate the gut and lead to uncomfortable symptoms like bloating or brain fog.

Why Avoid It?

• Gluten can be inflammatory, particularly for those with celiac disease or gluten sensitivity.
• It can contribute to digestive issues, including bloating and irregular bowel movements.
• Many gluten-containing foods are made from refined grains, which spike blood sugar and leave you feeling sluggish.

What to Do Instead:
Look for gluten-free options made from whole grains like quinoa, brown rice, or buckwheat. There are so many great substitutes now that you won’t even miss the wheat!

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3. Refined Sugars

Sugar is sneaky—it hides in everything from breakfast cereals to salad dressings. While a little sweetness is fine in moderation, too much refined sugar can wreak havoc on your energy levels and contribute to a range of health problems.

Why Avoid It?

• Refined sugar spikes blood sugar levels, leading to energy crashes and cravings.
• It’s linked to inflammation, which can worsen pain and fatigue.
• Over time, excessive sugar intake can increase the risk of diabetes and other chronic conditions.

What to Do Instead:
Stick to natural sweeteners like honey, maple syrup, or stevia in moderation. And don’t forget to check labels—refined sugar hides under names like “high fructose corn syrup” or “dextrose.”

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4. Processed Foods

We’ve all reached for a box of crackers or a frozen meal when we’re short on time. But processed foods are often loaded with unhealthy fats, preservatives, and artificial ingredients that can leave your body feeling worse, not better.

Why Avoid Them?

• They’re calorie-dense but lack nutrients, leaving you unsatisfied.
• Many processed foods contain trans fats, which are linked to heart disease and inflammation.
• The additives and preservatives can disrupt gut health.

What to Do Instead:
When you need convenience, choose minimally processed options like pre-cut vegetables, rotisserie chicken, or a bagged salad mix. These make healthy eating faster without compromising on nutrition.

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5. Artificial Sweeteners

Sugar-free doesn’t always mean better. Artificial sweeteners like aspartame or sucralose may seem like a healthier choice, but they can have unintended side effects that leave you feeling less than your best.

Why Avoid Them?

• They can disrupt your gut microbiome, which affects digestion and immunity.
• Artificial sweeteners may increase cravings for sweets, making it harder to avoid unhealthy foods.
• Some studies link them to headaches and other side effects.

What to Do Instead:
Stick with natural sweeteners like monk fruit or small amounts of honey. You’ll satisfy your sweet tooth without the risk of artificial ingredients.

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6. Vegetable Oils

Vegetable oils like canola, soybean, and corn oil are often used in cooking and packaged foods. While they may seem harmless, these oils are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.

Why Avoid Them?

• They’re often highly processed, which strips them of nutrients.
• Omega-6 fats can disrupt the balance with omega-3s, leading to inflammation.
• These oils are commonly found in fried foods, which we already know aren’t great for overall health.

What to Do Instead:
Cook with healthier fats like olive oil, avocado oil, or coconut oil. These options are better for your heart and your overall well-being.

How to Make the Shift

I know this might seem like a lot, but here’s the good news: you don’t have to change everything at once. Start by focusing on one or two swaps at a time. The goal is progress, not perfection. Every small step you take will help you feel better and build momentum for bigger changes down the road.

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Join My Free 21-Day Meal Prep Challenge!

If you’re ready to take the guesswork out of healthy eating and start feeling amazing, I’d love to help! My free 21-Day Meal Prep Challenge is designed to make meal planning simple, stress-free, and even fun.

You’ll learn how to prepare delicious, healthy meals that fit your lifestyle—no more overwhelm or decision fatigue.

Click here to join the challenge today!

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Final Thoughts

Avoiding these six foods doesn’t mean giving up everything you love. It’s about making small, thoughtful changes that help your body heal, reduce inflammation, and bring back your energy. You deserve to feel amazing, and I’m here to help you every step of the way.

Let’s take this journey together—you’ve got this!