3 Carbohydrates That Health Experts Say Can Cause Stomach Inflammation

A balanced diet is essential to reduce stomach inflammation. You always want to opt for foods that help fight inflammation and provide other health benefits. While there are foods you should eat to reduce inflammation, there are also foods, especially carbohydrates, that you should avoid because they can cause stomach inflammation.

We spoke to Lisa Richards, licensed nutritionist and creator of The Candida Diet, about carbohydrates that can cause stomach inflammation. She said: “There is a form of carbs that causes inflammation in the stomach, refined carbs, and they are found in a concerning amount of food types. Three of the worst types of foods containing refined carbohydrates are pasta, bread, and baked goods. Find out more below!

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While you can make this versatile dish healthy by including a plethora of vegetables, the pasta itself is high in carbs. This can slow down your metabolism and cause inflammation and bloating, which can prevent you from losing weight in the long run. We all know pasta is bad for us, especially if you eat it frequently for dinner, but how bad is it?

Richards says: “This food also contains refined carbohydrates and is responsible for intestinal inflammation and a host of other problems. This form of carbohydrate lacks fiber, which good gut bacteria [need] as a source of food,” she continues. “This ultimately leads to an imbalance as the good bacteria die off and the bad gut bacteria are encouraged to grow. When the gut is out of balance in this way, inflammation often results.”

Luckily, there are plenty of anti-inflammatory alternatives to refined carb-based pasta. “Choosing whole-grain options like brown rice, quinoa, and whole-wheat pasta is a great way to avoid refined carbs and work out extra fiber from whole-grain sources,” notes Richards. “This fiber can actually start to heal inflammation in the gut by feeding good bacteria and correcting gut dysbiosis. Whole foods can also replace refined pasta such as spaghetti squash or spiralized zucchini.” Yum!

White bread with butter.



Bread is delicious and hearty, and it’s probably an essential part of your kitchen. Richards, however, says that if you’re trying to lose weight, it’s best to limit your intake of this carbohydrate food. She said, “A lot [types of bread] are made with refined carbs, which lack fiber and other beneficial nutrients. Refined carbs are highly inflammatory and quickly turn into sugar, causing glucose to rise rapidly,” Richards continues. “This rapid rise in glucose can cause an inflammatory response in the body and the more frequently these carbohydrates are consumed, the more likely the body is to be in a chronically low-level state of inflammation. “Some types of bread are worse than others. Specifically, white bread is the worst due to its high content of refined carbohydrates. You should remove white bread from your diet completely (or as much as possible) if you wish. reduce stomach inflammation and lose weight.

Similar to pasta, white bread can easily be replaced with wholemeal bread. And, when it comes to what you should be looking for in bread, says Richards, “it’s important to look at the ingredient label and make sure the word ‘enriched’ isn’t present. That would indicate that the flour used has undergone a process where nutrients have been removed and artificial elements have been added, making it ‘enriched’ and therefore refined/processed.” Noted!



Baked goods

Finally, baked goods, such as donuts, cakes and pastries, are also made with refined carbohydrates which are very harmful to the gut as they are very inflammatory. Richards says this is due to the “refined nature of carbohydrates as well as the presence of refined sugar and oils which cause inflammation and offset the good and bad ratio of bacteria.” Ouch! For people who can’t completely eliminate baked goods from their diet, Richards again recommends looking for whole-grain items. She continues, “If the first word on the ingredient label is ‘enriched’, then this item was made with refined carbohydrates. You can also choose to make your own at home with whole-grain flour or satisfy your sweet tooth with no-carb candies.

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