6 Ingredients To Avoid In "Healthy" Snack Foods, From A Functional Nutrition Expert

So regardless of what the label claims, it's always important to check out the ingredient list. This is a situation in which knowledge is power. Here's a crash course in translating both labels and food ingredients so you can buy and eat with confidence.

Based on research and my own experiences, these are some ingredients I generally advise my clients to avoid when possible:

There is no "one-size-fits-all" rule about gluten or any other food, for that matter. But studies have shown that you can still react to gluten even if you aren't diagnosed with celiac disease. In fact, celiac disease is often the end-stage of what is known as the gluten-sensitivity spectrum1. And even if gluten is not necessarily your main issue, there are about 24 different qualities in wheat that can cause reactivity. My advice? Opt for one of the many grain-free snack options on the market. 

But it's not enough to make the switch to artificial sweeteners like aspartame or sucralose either. These sound like a good idea at first—after all, you get to get rid of the calories while still enjoying something sweet—but studies have found they're just as bad, if not worse2, for your health because they can change up the composition of your microbiome and potentially lead to metabolic health problems. Some healthier options include stevia, honey, maple syrup, monk fruit, xylitol, dates, pure maple syrup, and organic coconut sugar.

In my functional medicine practice, I've found this can lead to an onslaught of inflammation and other sensitivities to dairy. Needless to say, there are a lot of reasons to avoid dairy. However, if you know you can handle dairy and find a brand that uses organic, grass-fed dairy, I say go for it!

What are preservatives, really? Ultimately, they are chemicals and other toxins that build up and wreak havoc on our health. Our genetics have not changed for thousands of years, but the onslaught of chemicals we come across on a daily basis certainly has. We are not designed to handle these preservatives, and it shows through the rise of autoimmune and other chronic health issues.

Between 1950 and 2012, the use and intake of artificial food dyes increased from 12 milligrams to 68 milligrams per day. In some studies, just 50 milligrams of food dyes a day have even been linked to increased symptoms of ADHD3. Here are some of the food dyes and additives I recommend looking out for:

These oils are also highly processed, often with industrial solvents. I barely consider them to be food. Instead, look for snacks made with coconut oil and avocado oil.

You don't want your labels to look like a chemistry project. Less is more when it comes to ingredients, and you should be able to recognize every ingredient as something from the earth.