The air fryer has become a kitchen staple, promising crispy, delicious food with less oil. It seems like the perfect solution for healthier eating, but according to gastroenterologists, how you use it can make a big difference to your gut health. While the appliance itself isn't the problem, certain cooking habits can lead to digestive issues. Here are seven common air fryer mistakes that a gastroenterologist says you should avoid to keep your gut happy.

Mistake #1: Overfilling the Basket

One of the most common mistakes is packing the air fryer basket too tightly. The device works by circulating hot air, and if the basket is overfilled, the air can't reach all the food. This results in unevenly cooked items—some might be burnt on the outside while others are raw on the inside. Gastroenterologists warn that consuming undercooked food, especially meat, can introduce harmful bacteria like Salmonella or E. coli into your system, leading to food poisoning, cramps, and diarrhea.

Mistake #2: Not Preheating the Air Fryer

Just like a conventional oven, an air fryer needs to be preheated to work effectively. Skipping this step can lead to food that's cooked at a lower temperature for a longer period. This not only affects the texture and crispiness but can also leave food undercooked, as mentioned above. Properly preheating ensures a consistent cooking temperature from the start, which is essential for both food safety and taste.

Mistake #3: Ignoring the Importance of Shaking or Flipping

To get that perfect, even crisp, you need to shake the basket or flip the food halfway through the cooking process. Neglecting this step can cause food to stick together or cook unevenly. This can create hot spots and result in some parts of the food being overcooked and tough, while others remain soggy. This can make food harder to digest, causing discomfort and bloating.

Mistake #4: Using the Wrong Type of Oil (or Too Much of It)

While air frying uses significantly less oil, a little bit can help with browning and flavor. However, using oils with a low smoke point, like extra virgin olive oil, can cause them to burn and produce harmful compounds. This can lead to digestive inflammation over time. It's best to stick to oils with a high smoke point, such as avocado, grapeseed, or refined coconut oil. Also, remember that even a little too much oil can defeat the purpose of "healthy" air frying and lead to digestive upset.

Mistake #5: Cooking at Extremely High Temperatures

Cooking food at excessively high temperatures for prolonged periods can lead to the formation of advanced glycation end products (AGEs), which are inflammatory compounds. While these can be formed through any type of high-heat cooking, air frying can produce them quickly. A diet high in AGEs has been linked to increased inflammation throughout the body, including the gut. Moderating the temperature and cooking time can help reduce their formation.

Mistake #6: Not Cleaning the Air Fryer Regularly

A dirty air fryer basket can harbor old food particles and grease. When you use it again, these burnt bits can smoke and produce unpleasant flavors that contaminate your new food. More importantly, this can be a breeding ground for bacteria, which can be reintroduced into your food, leading to an increased risk of foodborne illness and gut inflammation.

Mistake #7: Relying Exclusively on Frozen Processed Foods

While air fryers are great for quickly cooking frozen fries or chicken nuggets, a gastroenterologist would advise against making this a dietary staple. These processed foods are often high in sodium, unhealthy fats, and preservatives, all of which can negatively impact your gut microbiome and overall digestive health. Using your air fryer to cook fresh vegetables, lean proteins, and whole foods is the best way to reap its health benefits.
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