Checking a protein bar’s label for wholesome food ingredients is a good place to start. Depending on your dietary needs, there are some things you’ll know you want to include—or to avoid. The trouble is, some ingredients may be unrecognizable to you. Rather than taking chances, it’s best to brush up on common food ad

ditives so you can make the best decision for your health.

Here are some of the most common less-than-healthy ingredients found in popular protein bars:

Sugar alcohols. Xylitol, sorbitol, mannitol and other sugar alcohols are often used to sweeten sugar-free foods, including sports and protein bars. For some people, these sugars can cause intestinal gas, leading to irritable bowel symptoms such as intestinal pain, constipation or diarrhea. (Some people, however, don’t have adverse reactions to these ingredients, so they can be consumed without worry of side effects.)

Carrageenan. A seaweed derivative that’s used as an emulsifier in many products, carrageenan is often found in protein bars. It has been known to cause intestinal irritation in many people. Always check the label for this ingredient if you suspect that it’s a problem for you.

Soy. Frequently found in protein bars, soy can be an allergen for some people. And if it isn’t organic, you can count on it containing GMOs (genetically modified organisms).

Sugar and high fructose corn syrup. These are included in many protein bars, and they add unwanted calories that can quickly increase your waistline. They can also feed unhealthy yeast and bacteria, adversely affect cholesterol and promote inflammation.

Casein and whey. If you’re allergic to dairy products, or have an intolerance to them, you need to avoid eating these two ingredients.

Other miscellaneous synthetic ingredients. Many protein bars contain various preservatives and chemical compounds to make them last longer and taste better. As a general rule of thumb, I recommend that you avoid protein bars if you have no idea what the ingredients are, and you don’t know how to pronounce their names. If it doesn’t come from a food source you recognize, don’t eat it.