15 Foods Experts Say You Should Stop Eating Today

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!

Ditch the Bleached White Flour and Refined Grains

Shutterstock

Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

Shutterstock

Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

Shutterstock

Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

Shutterstock

Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Steer Clear of Fried Foods

Shutterstock

Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

Shutterstock

While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

Shutterstock

Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

Shutterstock

At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Avoid Foods with Unpronounceable Ingredients

Shutterstock

Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

Shutterstock

Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

Shutterstock

Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

Shutterstock

Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

Shutterstock

The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Shutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

Shutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Shutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Shutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Shutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

Shutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Shutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Shutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response.

Avoid All Simple and Most Complex Carbohydrates, She Recommends

“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says.

Here Is Why Carbohydrates Are Bad, She Says

christina_hedges/TikTok

“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

You Need to Drink Lots of Water

Shutterstock

“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.”

She Suggests Eating These 12 Foods

Shutterstock

She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says.

RDN Disagrees and Calls This “Unsustainable”

dietdivatara/Instagram

Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”

Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out”

Cutting Out Added Sugar Is Fine

christina_hedges/TikTok

“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”

💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference.

Ever wondered how small dietary changes could transform your health? Connie Riet, a mindfulness life coach and minimalist, shares her personal journey of rediscovering wholesome eating habits. Her story resonates with many who've strayed from nutritious diets only to find their way back to better health.

Connie Riet is a passionate mindfulness life coach and minimalist dedicated to helping individuals achieve greater peace, clarity, and fulfillment. Her experience as a certified life coach has equipped her with valuable insights into healthy living and personal growth. Raised on a small rural farm, Connie's journey back to wholesome eating offers practical wisdom for anyone looking to improve their health through diet.

"I always feel my very best, have high energy, and am sick far less often when I am eating healthy foods," Connie shares. "I grew up on a small rural farm where my mom cooked from scratch, and we had a large family garden that we ate from, and I really feel like I reaped the health benefits from being raised this way with wholesome, simple whole foods."

Ditch the Drive-Thru

Connie found that eliminating fast food made the quickest impact on her well-being. "Whenever I did eat fast food, there was a gurgle in my tummy. My tummy wanted to reject it, and I instantly became bloated, heavy, and gassy," she recalls in her post.

Connie noticed her skin became chalky, her hair lost its shine, and she never felt truly satisfied after a fast food meal. She explains, "The quality of fast food is not very good and lacks the nutritional substance that I would prefer. It's often not fresh, but instead packaged or frozen so that it can be prepared quickly."

How Fast Food Affects Your Body

Fast food can have a significant impact on your health. Dietitian Nancy Geib, RD, LDN, notes that while an occasional fast food meal isn't a big concern, making it a regular habit could have serious health repercussions. Fast food is often high in sodium, saturated fat, and refined carbohydrates, which can contribute to various health issues such as high blood pressure, cholesterol problems, digestive issues, and weight gain.

Identify the Unhealthiest Fast Food Options

According to the Cleveland Clinic, some of the most unhealthy fast food options include:

1. Pizza: A single slice of pepperoni pizza contains about 680 milligrams of sodium, 12 grams of fat, and 300 calories.
2. Burger and Fries: A double cheeseburger and large fries provide about 1,200 calories and up to 1,700 milligrams of sodium.
3. Cold-Cut Combo: Processed deli meats are loaded with sodium and carcinogenic agents like nitrates.
4. Hot Dog: A single hot dog contains over half of your daily recommended saturated fat intake and 33% of your sodium intake.
5. Fried Chicken: One fried chicken breast can pack 500 calories, 34 grams of fat, and over 1,200 milligrams of sodium.

Make Healthier Fast Food Choices

It's possible to eat fast food without derailing your diet if you choose wisely. Opt for meals with lean proteins, vegetables, and fiber, and avoid anything supersized. "You can make an informed choice by doing research to find out the nutritional content of a particular fast food item," says Geib. "All of the major restaurants should have that information online or be able to hand it to you in the restaurant if you ask."

Skip the Processed Snacks

Overly processed foods like packaged cookies, crackers, protein bars, candy, chips, and cereal were next on Connie's list to eliminate. "As convenient as these snack items are, they tend to have a lot of preservatives so that they can keep their shelf life for months," Connie points out. She noticed retention of water and puffiness when consuming these foods.

The Impact of Processed Foods

Processed foods are often loaded with harmful additives, colors, and emulsifiers, high in sugar, saturated fat, and salt, but low in health-promoting vitamins and fiber. This can lead to serious health risks, including high blood pressure, heart disease, diabetes, obesity, and certain types of cancer. Fang Fang Zhang, PhD, from Tufts University, tells WebMD that these foods can also cause inflammation in the gut, leading to digestive issues.

Unhealthy Processed Food Options

Processed meats, sugary drinks, dairy-based desserts, and breakfast foods have the strongest links to early death, according to a 30-year study. Mingyang Song, ScD, from Harvard T.H. Chan School of Public Health, points out that the most notable associations were seen with meat, poultry, and seafood-based ready-to-eat products.

Choose Whole Foods for Better Health

"I find that simple whole foods that are recognizable are far more satisfying to me than processed foods. I like knowing the fuel that I'm putting in my body so that I can look and feel my best," Connie shares. Opt for fresh fruits, vegetables, whole grains, and lean proteins instead of processed snacks.

Ditch Sugary Drinks

Connie discovered that large portions of sugar negatively impacted her body. "I tend to gain weight rather quickly. I feel sluggish and I break out," she explains. Connie highlights the hidden dangers of sugary drinks: "There is typically a ton of added sugar in many drinks like soda, energy drinks, coffee drinks, and juice. Sugary drinks are empty calories without any nutritional value."

Understand the Impact of Sugary Drinks

Senior Dietitian Victoria Taylor from the British Heart Foundation explains that diets high in sugar are linked to obesity, which increases the risk of heart and circulatory diseases. Consuming sugary drinks regularly can contribute to weight gain, tooth decay, and elevated blood sugar levels.

Identify the Most Unhealthy Sugary Drink Options

Some of the worst offenders when it comes to sugary drinks include sodas, energy drinks, and even some fruit juices. According to Taylor, "many of them come with as much as nine or 10 teaspoons of sugar in a bottle or can."

Choose Healthier Drink Alternatives

The British Heart Foundation advises looking for drinks labeled 'no added sugar' or those containing less than 5g of sugar per 100ml. Additionally, opting for plain water, herbal teas, or milk can be better choices. "A daily 150ml glass of pure, unsweetened juice still counts as one of your 5-a-day," says Taylor, "but a piece of whole fruit is a better choice."

Avoid Hidden Sugars and Chemicals

Connie's most recent dietary change was eliminating store-bought condiments. After traveling abroad, where such items were less available, she discovered a simple salad dressing recipe of olive oil, vinegar, mustard, and seasonings. Upon returning home, she realized, "I didn't realize before how many chemicals and added sugars are in condiments, but the heavy flavor really overpowered the simplicity and taste of the food I was eating."

Beware of Excessive Sugar in Condiments

Many store-bought condiments, particularly those marketed as "sweet," contain surprisingly high amounts of added sugar. “Condiments like relish, ketchup, or BBQ sauce are full of sugar. For example, ketchup and sweet pickle relish have around 5 grams of sugar per 1 tablespoon serving. Skip the store-bought condiments and cook up this lower-sugar version of BBQ sauce,” advises National Kidney Foundation.

Watch Out for Artificial Additives

Some condiments may include artificial additives such as artificial colors, flavors, and preservatives. These chemicals have been linked to various health concerns, including allergies, hyperactivity, and potential long-term health risks.

Be Mindful of Sodium Content

Condiments, especially those containing soy sauce or other salty ingredients, can be high in sodium. Excessive sodium intake is associated with high blood pressure, heart disease, and stroke.

Choose Healthier Fats in Condiments

Some condiments, such as mayonnaise and certain salad dressings, may contain unhealthy fats. “Try to keep saturated fat at less than 10% of total daily calories. Monounsaturated fat — found in olive, peanut, and canola oils — is a healthier option than saturated fat. Nuts, fish, and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats,” suggests the Mayo Clinic.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Make Your Own Healthy Condiments

Now, Connie makes her own salad dressings, barbecue sauce, veggie dips, and sandwich spreads using simple, whole food ingredients. This allows her to control the ingredients and avoid hidden sugars and chemicals.

Reconsider Your Meat Intake

Seventeen years ago, Connie experimented with eliminating red and white meat for 30 days. "After the 30 days of not eating red or white meat, the layer of blubber was gone, so that was nice, but more than that, I noticed that my energy was way up and I didn't have that weighed down heavy feeling that I did have when I was eating meat," she shares.

Understand the Impact of Red Meat

While red meat can be a good source of protein, B vitamins, iron, and zinc, frequent consumption has been linked to increased risks of heart disease, certain cancers, and obesity. Registered dietitian Julia Zumpano, RD, LD, from Cleveland Clinic, warns, "Growing research has shown negative health impacts with frequent consumption of red meat, especially processed red meat."

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Identify Unhealthy Red Meat Options

Processed red meats, such as bacon, sausages, and deli meats, are particularly unhealthy due to their high levels of sodium, nitrates, and saturated fats. These can contribute to cardiovascular diseases and other health issues.

Choose Healthier Meat Alternatives

Experts from Cleveland Clinic recommend choosing leaner meats like chicken, turkey, and fish as healthier alternatives. Additionally, plant-based options like beans, lentils, and tofu are excellent sources of protein and other nutrients without the associated health risks of red meat.

Listen to Your Body and Make Individual Choices

Connie emphasizes that her choices may not suit everyone: "Not eating meat is definitely not for everybody. I'm actually the only person in my whole family who doesn't eat meat. Each person, individual, and their bodies will run better on different kinds of food, and I truly believe that each of us is our best judge when it comes to what foods really impact our overall wellbeing and our health and our energy and how we feel."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Embark on Your Own Health Journey

By sharing her personal journey, Connie encourages others to listen to their bodies and make dietary choices that support their individual health and well-being. As she puts it, "This began my thirst for knowledge about how food helped me feel and the effects it had on my overall health. I started to really listen into my body and eliminate certain types of food or certain foods and just kind of notice if it made a difference or an impact on how I was feeling." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.