Foods Gastroenterologists Say May Trigger Digestive Issues

1. Fried Foods

Fried foods, such as french fries, fried chicken, and onion rings, are notorious for their high fat content. This high fat load slows down the digestive process, making it harder for the stomach to empty efficiently. As a result, people may experience symptoms like bloating, heartburn, and general discomfort after consuming fried items. According to the American Gastroenterological Association, fatty foods are a common trigger for gastroesophageal reflux disease (GERD) and other digestive complaints.

Comparing options, fried chicken can be much harder on the digestive tract than its grilled counterpart. Grilled chicken is lower in fat and tends to be easier for the stomach to process, reducing the likelihood of symptoms. If you notice that you frequently feel bloated, experience heartburn, or have a heavy sensation in your stomach after eating fried foods, these may be warning signs that your digestive system is struggling. Pay attention to these symptoms and consider substituting fried foods with baked or grilled versions to minimize discomfort. For additional information on dietary triggers, visit Mayo Clinic’s guide on indigestion.

2. Dairy Products

Dairy products such as milk, cheese, and ice cream are common triggers for digestive issues, especially among individuals with lactose intolerance. Lactose intolerance occurs when the body produces insufficient amounts of lactase, the enzyme responsible for breaking down lactose—a sugar found in dairy. Without enough lactase, undigested lactose passes into the colon, where it is fermented by bacteria, leading to uncomfortable symptoms. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 36% of Americans have some degree of lactose intolerance.

Ice cream, with its high lactose and fat content, is more likely to cause symptoms than lactose-free alternatives. Lactose-free products are specially treated to remove or break down lactose, making them easier to digest for sensitive individuals. If you experience gas, bloating, or diarrhea after eating dairy, it could indicate lactose intolerance. Keeping a food diary and noting symptoms after consuming dairy can help identify whether these foods are problematic for you. For more information about lactose intolerance and dietary tips, visit CDC’s nutrition resources.

3. Processed Meats

Processed meats like sausages, hot dogs, bacon, and deli meats often contain nitrates, nitrites, and various preservatives to enhance shelf life and flavor. These additives can irritate the digestive tract, especially for those with sensitive stomachs, and may exacerbate symptoms such as bloating or abdominal discomfort. Additionally, these meats are typically high in saturated fat and salt, which can further stress the digestive system.

Notably, a landmark study published by the World Health Organization and reported by the American Cancer Society highlights a link between frequent consumption of processed meats and an increased risk of colorectal cancer. The nitrates and nitrites used in preservation are believed to contribute to this elevated risk. For those with existing digestive sensitivities or a family history of gastrointestinal disorders, limiting intake of items like sausages and deli meats is recommended.

If you notice symptoms such as stomach pain, gas, or irregular bowel movements after consuming processed meats, it may be beneficial to replace them with lean, unprocessed protein sources like grilled chicken or fish. For more information, review the National Cancer Institute’s fact sheet on processed meats.

4. Artificial Sweeteners

Artificial sweeteners, particularly sugar alcohols such as sorbitol, mannitol, and xylitol, are widely used in “sugar-free” products like gum, candies, and baked goods. While these alternatives provide sweetness without calories, they can cause significant digestive distress for some individuals. Sugar alcohols are poorly absorbed in the small intestine, so they travel to the colon where they are fermented by bacteria. This process often results in bloating, gas, and even diarrhea in sensitive people.

An everyday example is sugar-free gum, which often relies on sorbitol or xylitol as a sweetening agent. Chewing multiple pieces throughout the day can quickly add up, leading to unexpected gastrointestinal symptoms. The U.S. Food and Drug Administration acknowledges that some sugar alcohols can have a laxative effect, especially when consumed in excess.

To minimize digestive discomfort, it is advisable to check ingredient labels for sugar alcohols, which typically end in “-ol.” If you frequently experience bloating or loose stools after consuming artificially sweetened products, consider reducing your intake or switching to alternatives that do not contain these substances. For further reading, see Mayo Clinic’s overview of artificial sweeteners.

5. Spicy Foods

Spicy foods, such as chili peppers and dishes made with hot sauces, owe their heat to a compound called capsaicin. While capsaicin offers some health benefits, it can also irritate the lining of the stomach and the gastrointestinal tract. This irritation may trigger or worsen symptoms like heartburn, acid reflux, and stomach pain, particularly in individuals prone to digestive issues. According to the Harvard Health Blog, spicy foods are a well-known trigger for acid reflux and gastroesophageal reflux disease (GERD).

For example, eating hot peppers or heavily spiced dishes can sometimes cause a burning sensation in the chest or upper abdomen. This is due to the way capsaicin stimulates nerve endings in the digestive tract, leading to increased acid production and discomfort. Those with sensitive stomachs or a diagnosis of acid reflux may find that even moderate amounts of spicy food can provoke symptoms.

To reduce the risk of digestive upset, it is wise to enjoy spicy foods in moderation. If you notice a connection between spicy meals and symptoms like heartburn or indigestion, consider adjusting your diet. For additional insight, visit the American College of Gastroenterology’s resources on acid reflux.

6. Caffeinated Beverages

Caffeinated beverages, including coffee, energy drinks, and certain sodas, are known to have a stimulatory effect on the gastrointestinal tract. Caffeine increases the production of stomach acid and can speed up intestinal motility, sometimes leading to symptoms like loose stools, diarrhea, or a jittery feeling. According to the Cedars-Sinai Medical Center, drinking large amounts of caffeine can exacerbate digestive complaints, especially in sensitive individuals.

Comparatively, coffee is much more likely to trigger digestive issues than caffeine-free herbal teas. Coffee not only contains caffeine but also other compounds that can irritate the stomach lining, potentially leading to heartburn or acid reflux. In contrast, herbal teas such as chamomile or ginger do not contain caffeine and may actually help soothe the digestive tract.

If you notice symptoms like urgent or loose bowel movements, abdominal cramping, or increased anxiety after consuming coffee or other caffeinated drinks, it may be helpful to reduce your intake or switch to non-caffeinated alternatives. Monitoring your body’s response can assist in pinpointing whether caffeine is a digestive trigger. For more information, visit the American Gastroenterological Association’s page on irritable bowel syndrome (IBS).

7. Chocolate

Chocolate is a beloved treat for many, but it can also be a common trigger for digestive discomfort. Its combination of caffeine, theobromine, and fat can relax the lower esophageal sphincter, which may lead to acid reflux or heartburn. According to the Johns Hopkins Medicine, chocolate is one of the foods most frequently associated with gastroesophageal reflux disease (GERD) symptoms. The caffeine and theobromine in chocolate can stimulate acid production, while the fat content slows stomach emptying, both of which increase the risk of reflux.

When comparing types, milk chocolate usually contains more sugar and fat than dark chocolate, which can make it more likely to trigger unwanted digestive symptoms. Dark chocolate, although lower in sugar, still contains caffeine and fat, so it may also cause discomfort in sensitive individuals, though sometimes to a lesser degree.

To minimize risk, gastroenterologists recommend enjoying chocolate in moderation, particularly after larger meals when the likelihood of reflux increases. Monitor your body’s response and adjust your intake accordingly. For additional tips on managing reflux and dietary triggers, visit the Cleveland Clinic’s guide to heartburn foods to avoid.

8. Fatty Cuts of Red Meat

Fatty cuts of red meat, such as ribeye steak, brisket, and certain types of ground beef, are high in saturated fats that can be challenging for the digestive system to process. These saturated fats slow down gastric emptying, leading to sensations of heaviness, bloating, and even indigestion. The Harvard T.H. Chan School of Public Health notes that diets rich in red and processed meats are associated with an increased risk of digestive issues and chronic diseases.

In contrast, lean poultry options such as skinless chicken or turkey breast contain significantly less fat and are typically easier on the digestive tract. These alternatives help reduce the workload on the stomach and may decrease the likelihood of bloating or discomfort after meals. For those who prefer red meat, selecting leaner cuts and controlling portion size can make a noticeable difference.

When preparing red meat, trimming visible fat before cooking can help lower its saturated fat content and make it more digestible. Opting for grilling, baking, or broiling instead of frying further minimizes added fats. For more advice on healthy meat choices and preparation, consult the American Cancer Society’s resources on meat and health.

9. Carbonated Drinks

Carbonated drinks, such as soda, sparkling water, and energy drinks, introduce carbon dioxide gas into the gastrointestinal tract. When consumed, this gas can accumulate in the stomach and intestines, often leading to bloating, burping, and abdominal discomfort. According to the Harvard Health Publishing, carbonation is a frequent culprit in causing excess gas and distension, especially in individuals with sensitive digestive systems or those prone to conditions like irritable bowel syndrome (IBS).

Comparing beverage choices, soda—with its added sugars and carbonation—is more likely to trigger these symptoms than still water, which hydrates without adding gas to the digestive tract. Even unsweetened sparkling waters can cause discomfort if consumed in large amounts or alongside meals. For people who notice increased bloating or gassiness after drinking fizzy beverages, opting for plain water is usually a safer alternative.

Gastroenterologists recommend limiting carbonated drinks, particularly during meals, when the digestive system is already working to process food. Sipping still beverages can help prevent unnecessary gas buildup and make mealtimes more comfortable. For further reading on the effects of carbonation, visit the American Gastroenterological Association’s resource on gas and bloating.

10. Raw Onions

Raw onions are a common ingredient in salads, sandwiches, and salsas, but they can be problematic for those with sensitive digestive systems. This is largely due to their high content of fructans, a type of carbohydrate that is not easily absorbed in the small intestine. Instead, fructans reach the colon, where gut bacteria ferment them, producing gas and leading to bloating, discomfort, and sometimes diarrhea. According to Monash University, raw onions are considered high in FODMAPs, a group of fermentable carbohydrates known to trigger symptoms in people with irritable bowel syndrome (IBS).

Salads and other cold dishes often feature raw onions for their sharp flavor and crunch, but for those with IBS or a tendency toward digestive upset, these dishes can cause significant symptoms. Cooking onions can help break down some of the problematic compounds, making them easier to digest. Alternatively, using green onion tops (the green part only) or chives, which are lower in FODMAPs, can be a gentler option.

If you suspect that raw onions are causing gas or bloating, try replacing them with cooked onions or lower-FODMAP alternatives. For more information about FODMAPs and digestive health, visit the IBS Relief guide to onions and FODMAPs.

11. Garlic

Garlic is prized for its intense flavor and health benefits, but it can also be a source of digestive discomfort for many people. Like onions, garlic contains a high level of fructans, a type of FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that is poorly absorbed in the small intestine. When consumed, these fructans are fermented by gut bacteria, leading to the production of gas and resulting in bloating, abdominal pain, and sometimes changes in bowel habits. The Monash University FODMAP resource identifies garlic as a significant trigger for individuals with irritable bowel syndrome (IBS).

Raw garlic, often used in dressings, dips, and marinades, is especially potent and more likely to cause symptoms than cooked garlic. Cooking garlic can break down some of its problematic compounds, making it slightly easier to tolerate for some individuals. However, even cooked garlic may still provoke discomfort in those who are particularly sensitive.

For people looking to include garlic in their diet, it is wise to introduce it gradually and monitor any symptoms. Alternatively, garlic-infused oils—which contain flavor but not fructans—can be a gentler substitute. For more details, see the IBS Diets food list.

12. Beans and Legumes

Beans and legumes, including black beans, lentils, chickpeas, and kidney beans, are renowned for their high fiber and protein content. However, they also contain oligosaccharides—complex sugars that the human body cannot fully digest. When these oligosaccharides reach the colon, they are fermented by gut bacteria, producing gas and often leading to bloating, cramping, and flatulence. The Harvard T.H. Chan School of Public Health notes that while beans are a nutritious part of many diets, their carbohydrate makeup can be troublesome for sensitive digestive systems.

Some types of legumes are easier to tolerate than others. For example, lentils often cause fewer symptoms than black beans because they contain lower levels of certain oligosaccharides. Additionally, the way beans are prepared can impact their digestibility. Soaking beans overnight and rinsing them before cooking can help remove some of these gas-producing compounds, making them less likely to provoke digestive upset.

For those prone to bloating or discomfort after eating beans, gradual introduction and proper preparation are key. For more strategies on enjoying beans with fewer side effects, visit the International Foundation for Gastrointestinal Disorders’ guide to beans and gas.

13. Broccoli and Cruciferous Vegetables

Broccoli and other cruciferous vegetables, such as cauliflower, Brussels sprouts, and cabbage, are packed with nutrients and fiber. However, they also contain a complex sugar called raffinose, which is not fully digested in the small intestine. Instead, raffinose passes into the colon, where it is fermented by bacteria, producing gas and sometimes leading to bloating and abdominal discomfort. According to the Cleveland Clinic, cruciferous vegetables are among the foods most likely to cause excess gas in sensitive individuals.

Raw broccoli, commonly added to salads or eaten with dips, tends to be more difficult to digest than its cooked counterparts. Steaming or lightly cooking broccoli and other cruciferous vegetables helps break down some of the tough fibers and complex sugars, making them gentler on the digestive system. Many people find that they tolerate cooked versions with significantly fewer symptoms.

If you have a sensitive stomach or are prone to gas and bloating, it’s wise to start with small servings of these vegetables and gradually increase your intake as tolerated. For more tips on managing gas from cruciferous vegetables, visit the American Gastroenterological Association’s guide to gas and bloating.

14. Artificial Food Dyes

Artificial food dyes, such as Red 40, Yellow 5, and Blue 1, are commonly added to processed foods to enhance their appearance, especially in brightly colored candies, cereals, and beverages. Emerging research suggests that some of these synthetic dyes may negatively impact digestive health. Studies, including one published in Environmental Health Perspectives, have linked certain food dyes to gut inflammation and increased intestinal permeability in animal models, raising concerns about their effects on sensitive individuals.

Brightly colored candies are frequent culprits, as they often contain high concentrations of multiple artificial dyes. While most people can tolerate small amounts, those with existing gastrointestinal conditions or sensitivities may experience symptoms such as abdominal pain, diarrhea, or changes in bowel habits after consuming foods with these additives. Children, in particular, may be more susceptible to adverse reactions.

To minimize potential digestive issues, it is advisable to read ingredient lists carefully and limit products that contain artificial dyes. Opting for naturally colored alternatives or dye-free products can help support gut health. For more information about food dyes and their effects, refer to the U.S. Food and Drug Administration’s overview on color additives.

15. Gluten-Containing Grains

Gluten is a protein found in grains such as wheat, barley, and rye. For individuals with celiac disease, ingestion of gluten triggers an autoimmune response that damages the lining of the small intestine, resulting in symptoms such as abdominal pain, diarrhea, bloating, and nutrient malabsorption. Even those without celiac disease may experience digestive discomfort due to non-celiac gluten sensitivity, which can cause similar symptoms without the same intestinal damage. According to the National Institute of Diabetes and Digestive and Kidney Diseases, celiac disease affects about 1% of the population, but gluten sensitivity may be more widespread.

Wheat bread and other baked goods made from gluten-containing grains are frequent dietary staples, but they can provoke symptoms in sensitive individuals. In contrast, gluten-free options made with rice, corn, or alternative flours provide a safer alternative for those with gluten-related disorders. These products are increasingly available and can help reduce digestive discomfort.

If you experience symptoms such as chronic bloating, diarrhea, or abdominal pain after consuming gluten-containing foods, it is advisable to consult a healthcare professional for testing and guidance. For further details on gluten intolerance and management, visit the Celiac Disease Foundation.

16. Alcohol

Alcohol consumption can have a significant impact on the digestive system, affecting both the gut lining and intestinal motility. Alcohol irritates the gastrointestinal tract, increasing acid production in the stomach and potentially leading to inflammation of the gut lining. This can result in symptoms such as nausea, abdominal pain, and, in some cases, diarrhea. Chronic or excessive intake may even contribute to more serious digestive issues, including gastritis and leaky gut syndrome. The National Institute of Diabetes and Digestive and Kidney Diseases highlights alcohol as a major risk factor for a range of gastrointestinal disorders.

Comparing beverages, beer and other alcoholic drinks are more likely to provoke digestive symptoms than non-alcoholic alternatives like sparkling water or juice. Beer contains not only alcohol but also carbonation and, in some cases, gluten, all of which can add to digestive discomfort. Non-alcoholic drinks do not irritate the gut lining in the same way and are generally better tolerated, especially by those with sensitive stomachs.

Gastroenterologists recommend moderation when consuming alcohol to minimize the risk of gut irritation and diarrhea. If you notice digestive symptoms after drinking, reducing intake or switching to non-alcoholic options can be beneficial. For further information, consult the CDC’s facts about alcohol use.

17. High-Fructose Corn Syrup

High-fructose corn syrup (HFCS) is a widely used sweetener found in many processed foods and beverages, especially sodas, fruit drinks, and packaged snacks. HFCS contains a high level of fructose, which, when consumed in excess, can overwhelm the body’s ability to absorb it in the small intestine. Unabsorbed fructose travels to the colon, where it is fermented by bacteria, leading to symptoms such as gas, bloating, abdominal pain, and diarrhea. This effect is particularly pronounced in individuals with fructose intolerance or malabsorption, as outlined by the American Gastroenterological Association.

Sodas are one of the most concentrated sources of HFCS, often delivering large doses of fructose in a single serving. Regular consumption of such beverages not only increases the risk of digestive upset but also contributes to broader health issues, including obesity and metabolic syndrome. Unlike natural sources of fructose, such as fruit (which also contain fiber and nutrients), HFCS is rapidly absorbed and more likely to cause gastrointestinal symptoms.

To help avoid digestive discomfort, it’s wise to check ingredient lists for high-fructose corn syrup in processed foods and beverages. For more information on fructose and digestive health, see the Mayo Clinic’s guide on fructose intolerance.

18. Fast Food

Fast food is a staple of modern diets but is frequently cited by gastroenterologists as a major trigger for digestive issues. These meals are typically high in unhealthy fats, sodium, and a variety of additives and preservatives, all of which can disrupt normal digestion. High-fat content slows stomach emptying, often leading to feelings of heaviness, bloating, and heartburn. Additives, such as artificial flavors, emulsifiers, and preservatives, can further irritate the gastrointestinal tract and may contribute to symptoms like abdominal pain or diarrhea. The Centers for Disease Control and Prevention (CDC) notes that over one-third of American adults consume fast food on any given day, underscoring its widespread impact.

Comparing options, fast food burgers, fries, and fried chicken are generally much harder on the digestive system than home-cooked meals made with fresh ingredients. Homemade dishes allow for better control over fat, salt, and additive content, resulting in meals that are easier to digest and less likely to provoke symptoms.

For those seeking better gut health, limiting fast food consumption is strongly advised. Preparing meals at home using whole foods and minimal processing can help reduce digestive discomfort. For more information on fast food’s health impacts, visit the Harvard T.H. Chan School of Public Health’s Healthy Eating Plate.

19. Popcorn

Popcorn is a popular whole-grain snack, but its high content of insoluble fiber can sometimes present challenges for the digestive system. Insoluble fiber adds bulk to stool and helps keep bowel movements regular, but in some individuals—especially those with sensitive digestive tracts or conditions like diverticulosis—it can lead to discomfort, bloating, or even abdominal cramping. According to the Cleveland Clinic, while moderate fiber intake is beneficial, sudden increases or excessive intake from foods like popcorn may exacerbate symptoms in those with diverticular disease.

The method of preparation also plays a role in how easily popcorn is digested. Air-popped popcorn is typically lower in fat and additives, making it a lighter option for the gut. In contrast, buttered or flavored popcorn often contains added fats, salt, and artificial flavors, which can further tax the digestive system and cause additional symptoms such as heartburn or indigestion.

For individuals with diverticulosis or a tendency toward digestive discomfort, it’s best to enjoy popcorn in small portions and monitor symptoms. Gradually increasing fiber intake and choosing plain, air-popped varieties can help minimize issues. For more tips, visit the Mayo Clinic’s guide to the diverticulitis diet.

20. Dried Fruit

Dried fruit, including raisins, apricots, prunes, and dates, is valued for its concentrated sweetness and convenience as a snack. However, the drying process removes water, leaving behind a product that is exceptionally high in both sugar and fiber. The elevated sugar content often includes natural fructose and, in some products, added sugars, both of which can contribute to digestive symptoms such as gas, bloating, and diarrhea—especially when consumed in large amounts. According to the American Gastroenterological Association, excessive intake of high-fiber foods like dried fruit is a common cause of bloating and other gastrointestinal discomfort.

When comparing options, raisins are significantly more concentrated in sugar and fiber than fresh grapes. For example, a small handful of raisins can deliver the sugar load of a much larger serving of grapes, making them more likely to overwhelm the digestive system, particularly in those sensitive to fiber or fructose.

To help prevent symptoms, it’s advisable to enjoy dried fruit in moderation and pair it with other foods to slow absorption. Individuals with a history of bloating or irritable bowel syndrome (IBS) should be especially cautious. For further advice, see the NHS guide to fiber in food.

21. Chewing Gum

Chewing gum is a common habit, but it can contribute to digestive discomfort through two primary mechanisms: swallowed air and artificial sweeteners. When you chew gum, you tend to swallow more frequently, which increases the amount of air entering the digestive tract—a process called aerophagia. This extra air can accumulate in the stomach and intestines, resulting in bloating, burping, and gas. The American Gastroenterological Association notes that swallowing air is a frequent but often overlooked source of digestive gas.

Additionally, many types of gum—especially sugar-free varieties—contain artificial sweeteners such as sorbitol, xylitol, or mannitol. These sugar alcohols are not fully absorbed in the small intestine and are fermented by gut bacteria in the colon, producing further gas and potentially loose stools. Regular gum with sugar may not have the same sweetener effect but still poses a risk of aerophagia.

If you experience frequent bloating or gas, it may be helpful to limit gum chewing or opt for varieties without sugar alcohols. Paying attention to your body’s response can help determine your tolerance. For more on the digestive effects of artificial sweeteners, visit the Mayo Clinic’s artificial sweeteners FAQ.

22. Citrus Fruits

Citrus fruits, including oranges, grapefruits, lemons, and limes, are rich in vitamin C and have a refreshing tartness. However, their high acid content can irritate the lining of the esophagus and stomach, especially in individuals prone to acid reflux or heartburn. The citric acid in these fruits can weaken the lower esophageal sphincter, making it easier for stomach acid to flow upward, resulting in the classic burning sensation of heartburn. The Cedars-Sinai Medical Center lists citrus fruits among the top foods that can trigger acid reflux symptoms.

When compared to less acidic fruits like bananas, oranges and other citrus varieties are more likely to provoke discomfort in sensitive individuals. Bananas are not only lower in acid but also contain compounds that may help soothe the stomach, making them a preferable choice for those with digestive sensitivities.

If you are prone to acid reflux or heartburn, it is wise to eat citrus fruits in moderation and monitor your body’s response. Consider pairing citrus with other foods or choosing milder fruits if you notice symptoms. For more guidance, review the American Gastroenterological Association’s resource on GERD.

23. Tomatoes

Tomatoes are a staple in many diets, valued for their flavor and nutritional benefits, but their natural acidity can be problematic for those with gastrointestinal sensitivities. The high acid content in tomatoes can irritate the lining of the esophagus and stomach, often worsening symptoms for individuals with gastroesophageal reflux disease (GERD). According to the Johns Hopkins Medicine, tomatoes are one of the most common dietary triggers for acid reflux and heartburn.

There are differences in the impact of fresh tomatoes versus processed tomato products like tomato sauce or ketchup. Tomato sauces are typically more concentrated, increasing their acidity and the likelihood of causing reflux symptoms. These sauces are often used in larger quantities and combined with other acidic or fatty ingredients, compounding their effect on the digestive tract. Fresh tomatoes, while still acidic, may be less problematic when eaten in moderation and paired with non-acidic foods.

To minimize discomfort, it’s recommended to pair tomatoes or tomato-based products with foods that are less acidic, such as whole grains or lean proteins. For more information on managing GERD and dietary triggers, refer to the Cedars-Sinai guide to foods to avoid with acid reflux.

24. Ice Cream

Ice cream is a popular dessert but poses a double challenge to the digestive system due to its combination of lactose and high fat content. Many people, especially those with lactose intolerance, have difficulty digesting lactose, the sugar found in milk and dairy products. When lactose is not properly broken down, it can lead to gas, bloating, and diarrhea. Additionally, the high fat content in ice cream can further slow digestion and increase the risk of symptoms such as stomach discomfort or acid reflux. The National Institute of Diabetes and Digestive and Kidney Diseases highlights both lactose and fat as common triggers of digestive distress.

When compared to ice cream, sorbet typically contains no dairy and is lower in fat, making it a gentler alternative for those with lactose intolerance or sensitive stomachs. However, some sorbets can be high in sugar, which may also cause digestive issues for certain individuals.

For those who love frozen treats but struggle with traditional ice cream, lactose-free ice cream and plant-based alternatives are widely available. These options often use lactase enzyme or dairy substitutes, making them easier to digest. For more tips, see the Cleveland Clinic’s dairy and digestive health guide.

25. Potato Chips

Potato chips are a convenient and flavorful snack, but their high fat and sodium content can make them a problematic choice for digestive health. The fat in traditional potato chips is often the result of deep frying, which can slow stomach emptying, leading to feelings of heaviness, bloating, and even heartburn. Excessive sodium not only contributes to water retention and potential dehydration, but can also irritate the lining of the stomach and intestines in sensitive individuals. The Centers for Disease Control and Prevention (CDC) identifies chips as a major source of added salt in the American diet.

Comparing snack options, baked potato chips are generally lower in fat than their fried counterparts, making them a lighter choice for those concerned about digestive discomfort. However, even baked varieties can be high in sodium, so portion control remains important. Homemade alternatives, such as roasted potato slices or vegetable chips, allow for better control over oil and seasoning content.

To avoid symptoms like bloating and dehydration, it’s best to enjoy potato chips in moderation and pair them with plenty of water. For more guidance on healthy snacking and sodium intake, visit the American Heart Association’s sodium guide.

26. Pastries and Baked Goods

Pastries and baked goods, such as donuts, croissants, and cakes, are popular treats but can be challenging for the digestive system. These items are typically made with refined flours, high levels of added sugars, and saturated fats, all of which can slow digestion and provoke symptoms like bloating, gas, and discomfort. Refined flours lack the fiber found in whole grains, making them less satisfying and potentially leading to rapid spikes and drops in blood sugar. The Harvard T.H. Chan School of Public Health notes that refined grains are less beneficial for digestive and overall health compared to whole grains.

Comparatively, a donut is high in sugar and fat but low in fiber and nutrients, while a whole-grain muffin offers more fiber and slower digestion, making it a better option for gut health. Whole grains help regulate bowel movements and provide sustained energy, reducing the likelihood of digestive upset. However, even healthier baked goods can contain hidden sugars and fats, so it’s important to read ingredient labels carefully.

For those sensitive to digestive triggers, opt for baked goods made with whole grains, lower sugar content, and healthy fats. To learn more about reading ingredient labels and making smarter choices, visit the FDA’s guide to understanding nutrition labels.

27. Energy Drinks

Energy drinks are marketed for their ability to boost alertness and energy, but their high caffeine and sugar content can have significant consequences for digestive health. Excessive caffeine stimulates the gastrointestinal tract, increasing the risk of loose stools, cramping, and even diarrhea, particularly in sensitive individuals. Meanwhile, the large amounts of added sugars found in many energy drinks can overwhelm the digestive system, leading to symptoms like bloating, gas, and rapid spikes in blood glucose. The Centers for Disease Control and Prevention (CDC) warns that both caffeine and sugar in high quantities may negatively affect digestion and overall health.

In contrast, water hydrates without causing gastrointestinal irritation or adding excess sugar and calories. Those with sensitive stomachs or a history of digestive issues are more likely to experience adverse effects from energy drinks compared to drinking water or herbal teas, which are gentler on the digestive system.

For individuals seeking safe alternatives, herbal teas, infused water, or natural electrolyte drinks can provide hydration and mild energy without overstimulating the gut. Being mindful of ingredient lists and caffeine levels is key. For more information on energy drinks and digestive effects, visit the FDA’s resource on energy drink safety.

28. Artificial Thickeners

Artificial thickeners, such as carrageenan, xanthan gum, and guar gum, are commonly added to processed foods to improve texture and shelf life. These additives are frequently found in products like non-dairy milks, yogurt, salad dressings, and sauces. While generally recognized as safe, some individuals experience gastrointestinal upset after consuming foods containing these thickeners. Carrageenan, in particular, has been linked to symptoms like bloating, gas, and diarrhea, and some studies suggest it may contribute to inflammation in the gut. The National Institutes of Health (NIH) review highlights ongoing research into the digestive effects of carrageenan and other food additives.

Non-dairy milks, such as almond, soy, or oat milk, often contain added thickeners to achieve a creamier consistency. While many people tolerate these products well, those with sensitive digestive systems or irritable bowel syndrome (IBS) may notice increased symptoms after consumption. Reducing or eliminating foods with artificial thickeners can help alleviate discomfort for some individuals.

To avoid potential digestive upset, it’s important to read ingredient labels carefully and opt for products with fewer additives whenever possible. For more information about thickeners and their effects on gut health, visit the Center for Science in the Public Interest’s guide to food additives.

29. Pickled Foods

Pickled foods, such as pickles, sauerkraut, and kimchi, are popular for their tangy flavor and crunch. These foods are often preserved with large amounts of salt (sodium) and vinegar, both of which can irritate the digestive tract in sensitive individuals. High sodium intake can cause water retention and bloating, while the acetic acid in vinegar may aggravate the stomach lining, especially for those prone to acid reflux or gastritis. The Centers for Disease Control and Prevention (CDC) warns that excessive sodium consumption from pickled and processed foods is a common contributor to digestive upset and other health concerns.

Compared to pickled cucumbers, fresh cucumbers are much gentler on the digestive system. They contain more water, less sodium, and lack the added acids that can provoke symptoms like heartburn or stomach discomfort. Fresh cucumbers are a hydrating, low-calorie snack that is generally well tolerated, even by those with sensitive stomachs.

For individuals who enjoy pickled foods but are prone to digestive issues, moderation is key. It’s advisable to limit portion sizes and balance pickled foods with other lower-sodium, non-acidic options. For more information about sodium in the diet and gut health, visit the Harvard T.H. Chan School of Public Health’s sodium guide.

30. Sorbitol-Containing Fruits

Sorbitol is a naturally occurring sugar alcohol found in certain fruits, most notably apples, pears, peaches, and plums. While sorbitol is harmless for many people, it can cause digestive distress in others—especially those with irritable bowel syndrome (IBS) or a sensitivity to sugar alcohols. When consumed in significant quantities, sorbitol can draw water into the colon and increase fermentation by gut bacteria, resulting in symptoms such as bloating, gas, and diarrhea. The Monash University FODMAP resource identifies sorbitol as a common trigger for gastrointestinal symptoms in IBS sufferers.

Fruits like apples and pears are particularly high in sorbitol, while berries such as strawberries, blueberries, and raspberries are much lower in this sugar alcohol and generally easier on the digestive system. Swapping high-sorbitol fruits for lower-sorbitol options can help prevent uncomfortable symptoms, particularly in those with sensitive guts.

For individuals prone to IBS or digestive upset, it’s best to limit portions of sorbitol-rich fruits and monitor the body’s response. Keeping a food diary can help identify specific triggers. For more information on sorbitol and digestive health, visit the IBS Diets FODMAP food list.

31. Mushrooms

Mushrooms are a nutritious and versatile ingredient, but they contain polyols (specifically mannitol), which can pose digestive challenges for some individuals. Polyols are a type of sugar alcohol that are poorly absorbed in the small intestine. When they reach the colon, they are fermented by gut bacteria, leading to the production of gas, bloating, and sometimes diarrhea—symptoms commonly experienced by those with irritable bowel syndrome (IBS). According to Monash University, mushrooms are considered high in FODMAPs due to their polyol content and are a frequent trigger for IBS sufferers.

The way mushrooms are prepared can impact their digestibility. Cooked mushrooms are generally easier on the stomach than raw mushrooms, as cooking helps break down some of the fibers and reduces the overall FODMAP content to a degree. However, even cooked mushrooms can still provoke symptoms in sensitive individuals, so moderation is key.

For those who have previously experienced digestive upset from mushrooms, it is advisable to reintroduce them slowly and in small portions, carefully monitoring for any symptoms. This gradual approach can help determine individual tolerance levels. For more detailed guidance on mushrooms and FODMAPs, visit the Monash FODMAP blog.

32. Barley and Rye

Barley and rye are grains known for their rich flavor and high nutritional value, but they can present challenges for those with digestive sensitivities. Both grains contain gluten, a protein that can trigger symptoms in individuals with celiac disease or non-celiac gluten sensitivity, leading to issues such as bloating, abdominal pain, and diarrhea. In addition to their gluten content, barley and rye are high in fiber, particularly insoluble fiber, which can cause or worsen symptoms like gas and cramping, especially if consumed in large amounts or introduced suddenly. The Celiac Disease Foundation highlights the risks of gluten-containing grains for sensitive populations.

Rye bread, for example, is often denser and contains more gluten and fiber compared to many gluten-free bread options. Gluten-free breads are typically made from rice, corn, or other non-gluten grains and are better tolerated by those with gluten sensitivities or irritable bowel syndrome (IBS). While gluten-free options may sometimes be lower in fiber, they can still provide essential nutrients without causing digestive upset.

For individuals who experience symptoms after consuming barley or rye, switching to gluten-free grains and gradually increasing fiber from safe sources can help maintain digestive health. For further reading, visit the Celiac Disease Foundation’s resources.

33. Milk Chocolate

Milk chocolate is a widely enjoyed treat, but its higher sugar and milk content compared to dark chocolate can make it a source of digestive discomfort for some individuals. The milk solids in milk chocolate introduce lactose, which is problematic for those with lactose intolerance. Consuming milk chocolate can lead to symptoms such as bloating, gas, and diarrhea if the body lacks sufficient lactase enzyme to digest the lactose. Additionally, the high sugar content can contribute to rapid spikes in blood sugar and further exacerbate digestive symptoms, especially in sensitive individuals. The National Institute of Diabetes and Digestive and Kidney Diseases underscores the prevalence and symptoms of lactose intolerance among adults.

When comparing candy bars, milk chocolate varieties such as milk chocolate bars or filled chocolates are likely to contain more sugar and dairy than dark chocolate counterparts. Dark chocolate, with its lower sugar and milk content, is often better tolerated by those with lactose intolerance, though it may still contain small amounts of milk solids in some brands.

For individuals with lactose intolerance or sensitive digestion, limiting milk chocolate intake or choosing dark chocolate with higher cocoa percentages can help minimize symptoms. For more advice, see the Cleveland Clinic’s lactose intolerance guide.

34. Sugar Alcohols

Sugar alcohols, including xylitol, sorbitol, and mannitol, are commonly used as low-calorie sweeteners in a variety of sugar-free products such as candies, chewing gum, and baked goods. While they provide sweetness with fewer calories than regular sugar, sugar alcohols are only partially absorbed in the small intestine. The unabsorbed portion travels to the colon, where it is fermented by bacteria, producing gas and potentially leading to bloating, cramping, and diarrhea. The U.S. Food and Drug Administration (FDA) notes that sugar alcohols can have a laxative effect when consumed in excess, particularly in sensitive individuals.

Sugar-free candies are a common source of these sweeteners and can quickly add up if consumed in large amounts. Some individuals are more sensitive to sugar alcohols than others and may notice digestive symptoms even after small servings. To reduce the risk of discomfort, it’s recommended to introduce foods containing sugar alcohols gradually and monitor your body’s response.

For those with a history of digestive upset, reading ingredient lists for names ending in “-ol” (such as xylitol or sorbitol) and limiting intake can be helpful. For more information, visit the Mayo Clinic’s overview of sugar alcohols and artificial sweeteners.

35. Cabbage

Cabbage is a nutrient-rich vegetable but is well-known for causing digestive issues in some people due to its high content of fermentable sugars. These sugars, particularly raffinose, are not fully digested in the small intestine and instead are broken down by bacteria in the colon. This fermentation process produces gas and can result in bloating, abdominal discomfort, and flatulence, especially in individuals with sensitive digestive systems or irritable bowel syndrome (IBS). The Cleveland Clinic lists cabbage among the top gas-producing vegetables.

There are differences in how cabbage is prepared. Sauerkraut, which is fermented cabbage, contains both fermentable sugars and beneficial probiotics. While the probiotics can be helpful for some, the fermentation process may intensify gas production for others, particularly if they are not accustomed to probiotic-rich foods. Raw cabbage is also likely to cause gas, while cooked cabbage is generally easier to tolerate because cooking helps break down some of the complex sugars and fibers.

To reduce digestive symptoms, try steaming or boiling cabbage before eating, and start with small portions. For those with persistent issues, limiting intake or choosing other vegetables may be beneficial. For more tips, visit the American Gastroenterological Association’s gas and bloating guide.

36. Artificial Creamers

Artificial creamers are popular alternatives to real dairy in coffee and tea, but they often contain a combination of additives, hydrogenated oils, and trans fats that can negatively affect digestive health. Many non-dairy creamers use thickeners, artificial flavors, and emulsifiers to mimic the taste and texture of milk or cream. These additives, along with trans fats, can slow digestion, increase inflammation in the gut, and may contribute to symptoms such as bloating, gas, or even diarrhea in sensitive individuals. The U.S. Food and Drug Administration (FDA) has warned about the health risks associated with trans fats, including their potential to exacerbate digestive and cardiovascular conditions.

In comparison, real dairy cream—while containing lactose—does not include the array of synthetic additives found in many artificial creamers. For those with lactose intolerance, however, real dairy may still pose a challenge, making it important to consider personal tolerance levels.

To support digestive wellness, plant-based creamers made from oat, almond, or coconut are recommended, especially those with minimal added ingredients. When shopping, look for creamers with short ingredient lists and no partially hydrogenated oils. For more on choosing healthy creamers, visit the Cleveland Clinic’s guide to healthy coffee creamers.

37. Fiber Supplements

Fiber supplements, including powders, capsules, and chewable tablets, are often used to support digestive health and promote regularity. However, consuming too much supplemental fiber too quickly can overwhelm the digestive system, leading to symptoms such as bloating, gas, cramping, and even diarrhea. Unlike fiber from whole foods, which is typically accompanied by water and other nutrients, fiber supplements are concentrated and may not be as easily tolerated, especially if the gut is not accustomed to high fiber intake. The Mayo Clinic notes that overuse of fiber supplements can cause discomfort and should be approached with caution.

Dietary fiber from fruits, vegetables, whole grains, and legumes is generally gentler on the digestive tract because it is processed more slowly and comes with moisture and micronutrients that aid digestion. In contrast, taking large doses of fiber supplements can rapidly increase stool bulk and gut fermentation, triggering gastrointestinal upset.

For optimal digestive health, it’s best to increase fiber intake gradually, allowing the gut time to adjust. Drinking plenty of water alongside fiber—whether from supplements or food—is also crucial. For further information, visit the Cleveland Clinic’s guide on fiber supplements.

38. Shellfish

Shellfish, such as shrimp, crab, lobster, and clams, are considered delicacies by many but are also among the most common food allergens. Allergic reactions to shellfish can cause immediate and severe digestive symptoms including nausea, vomiting, abdominal pain, and diarrhea. In some cases, shellfish can also trigger life-threatening anaphylactic reactions. Additionally, shellfish are particularly susceptible to contamination by bacteria, viruses, or toxins, which increases the risk of foodborne illness if they are not properly sourced, stored, or cooked. The U.S. Food and Drug Administration (FDA) warns about the risks of shellfish contamination, especially from raw or undercooked products.

When comparing seafood options, shrimp and other shellfish carry higher risks of both allergic reactions and contamination than most finned fish, such as salmon or cod. While fish can also pose allergy and contamination risks, these are generally less frequent and less severe compared to shellfish.

Anyone consuming shellfish should remain vigilant for signs of foodborne illness, which can include stomach cramps, nausea, vomiting, diarrhea, and fever. If you have a known shellfish allergy or develop symptoms after eating shellfish, seek medical attention promptly. For more details, visit the American College of Allergy, Asthma & Immunology’s shellfish allergy page.

39. Fast-Melting Cheeses

Fast-melting cheeses, such as American cheese, cheese slices, and some processed cheese spreads, are designed for convenience and texture but often contain high levels of both lactose and fat. These cheeses are typically made with added milk solids and emulsifiers, which can raise their lactose content significantly compared to natural cheeses. For individuals with lactose intolerance, consuming fast-melting cheeses can result in symptoms like bloating, cramping, gas, and diarrhea, as the body struggles to digest the excess lactose. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that processed cheeses may be more problematic than aged, natural varieties.

When comparing cheese types, American cheese and other processed varieties are generally higher in lactose and fat than natural, aged cheeses such as cheddar, Swiss, or Parmesan. During the aging process, much of the lactose in cheese is broken down, making aged cheeses easier to tolerate for those with mild lactose intolerance.

For sensitive individuals, choosing natural, aged cheeses and consuming them in moderation is recommended. Reading ingredient labels for added milk products can also help avoid hidden lactose. For more guidance, see the Cleveland Clinic’s lactose intolerance information.

40. Nut Butters with Additives

Nut butters, such as peanut, almond, or cashew butter, are popular spreads that can offer health benefits, but many commercial varieties contain added sugars, hydrogenated oils, and stabilizers. These additives are used to improve texture, shelf life, and flavor, but they can also cause digestive upset in sensitive individuals. Added sugars and certain stabilizers, such as mono- and diglycerides or emulsifiers, may contribute to bloating, gas, or changes in bowel habits, especially for people with irritable bowel syndrome (IBS) or food sensitivities. According to the Harvard T.H. Chan School of Public Health, choosing nut butters with fewer ingredients may support better digestive health.

Natural peanut butter typically contains just peanuts and perhaps a small amount of salt, making it less likely to cause digestive issues compared to processed varieties with multiple additives. The absence of added sugars and hydrogenated oils means a cleaner, simpler product that is more easily digested by most people.

For optimal gut health, it’s advisable to select nut butters with minimal ingredients—ideally just nuts and salt. Reading labels carefully helps avoid hidden sugars and chemical stabilizers. For more information on healthy nut butter choices, visit the Academy of Nutrition and Dietetics’ guide to nut butters.

41. Flavored Yogurts

Flavored yogurts are a popular snack and breakfast choice, but they often contain high amounts of added sugars, artificial flavors, and colorings that can be problematic for digestive health. The excessive sugar content can quickly overwhelm the gut, leading to symptoms such as bloating, gas, and spikes in blood sugar, especially in those with sensitivities or irritable bowel syndrome (IBS). Artificial ingredients, which are added for taste and appearance, may further increase the risk of gastrointestinal discomfort for some individuals. The Harvard T.H. Chan School of Public Health reports that many flavored yogurts contain as much sugar as a dessert, making them a less healthy option than they appear.

In contrast, plain Greek yogurt is higher in protein and lower in sugar, and often contains live probiotic cultures that can benefit gut health. Unsweetened varieties lack the added sugars and artificial ingredients present in many flavored yogurts, making them a better choice for those seeking to support digestive wellness.

For optimal gut health, it is best to choose unsweetened yogurts and add fresh fruit for natural sweetness. Always check nutrition labels for hidden sugars and artificial additives. For more advice, visit the Academy of Nutrition and Dietetics’ guide to yogurt.

42. Soy-Based Meat Alternatives

Soy-based meat alternatives, including soy burgers, sausages, and deli slices, are increasingly popular among those seeking plant-based options. However, these highly processed products can sometimes cause digestive upset, especially in individuals sensitive to soy or with irritable bowel syndrome (IBS). Processed soy foods often contain added flavors, preservatives, and fillers that may exacerbate symptoms such as bloating, gas, or abdominal discomfort. The Harvard T.H. Chan School of Public Health notes that while traditional soy foods are generally well tolerated, processed soy products can pose challenges for some digestive systems.

There is a notable difference between minimally processed soy foods, such as tofu or tempeh, and soy-based meat alternatives. Tofu is made by coagulating soy milk and is typically easier to digest, containing fewer additives. In contrast, soy burgers and other meat analogues often include a mix of soy protein isolates, starches, and artificial ingredients to mimic the texture and flavor of meat—components that may be harder on the gut.

For those with sensitive digestion, it is important to read ingredient labels carefully and opt for soy products with minimal processing and additives. For more guidance, visit the Academy of Nutrition and Dietetics’ page on soy.

43. Salad Dressings

Salad dressings can add flavor and appeal to salads, but many commercial varieties contain emulsifiers, added sugars, and artificial ingredients that may disrupt digestion. Emulsifiers such as lecithin and mono- and diglycerides are used to blend oil and water, but some research suggests they can alter gut bacteria and increase intestinal permeability, potentially leading to symptoms like bloating or discomfort in sensitive individuals. Added sugars and high-fructose corn syrup, frequently found in dressings, can also contribute to gas and digestive upset, particularly for those with irritable bowel syndrome (IBS). The National Institutes of Health (NIH) has reported on the digestive effects of dietary emulsifiers and additives.

Creamy dressings, such as ranch or blue cheese, are more likely to contain high amounts of emulsifiers, sugars, and fats, making them heavier on the digestive system compared to simpler vinaigrettes. Vinaigrette dressings, especially when homemade with oil and vinegar or lemon juice, typically use fewer ingredients, reducing the risk of digestive symptoms.

For better digestive health, consider making salad dressings at home using basic ingredients like olive oil, vinegar, lemon juice, and herbs. For more information on healthy homemade dressings, visit the Academy of Nutrition and Dietetics’ recipe guide.

44. Energy Bars

Energy bars are a convenient snack or meal replacement, but their high sugar and fiber content can sometimes lead to digestive discomfort. Many commercial energy bars contain large amounts of added sugars, sugar alcohols, and fiber from sources like inulin or chicory root. While fiber is generally beneficial, consuming it in concentrated forms or large amounts can overwhelm the digestive system, causing bloating, gas, or even diarrhea—especially in those who are not accustomed to high-fiber diets. The Cleveland Clinic recommends gradually increasing fiber intake and being cautious with processed fiber additives found in bars.

Compared to whole foods such as fruit, nuts, or yogurt, energy bars are more likely to contain processed ingredients, artificial flavors, and preservatives, which may further contribute to gastrointestinal upset. Whole foods provide nutrients in their natural form, are easier to digest, and lack the concentrated sweeteners and fibers that often cause problems in bars.

To avoid digestive issues, it’s important to read energy bar labels closely. Look for products with moderate amounts of fiber and sugar, and minimal artificial additives. For more tips on choosing gut-friendly snacks, visit the Harvard T.H. Chan School of Public Health’s healthy snacks guide.

45. Sports Drinks

Sports drinks are widely marketed for hydration and electrolyte replacement, especially during exercise. However, they often contain high levels of added sugars, artificial colors, and flavors, which can contribute to gastrointestinal discomfort. Excess sugar in sports drinks can draw water into the intestines, leading to bloating, cramping, and even diarrhea, particularly when consumed in large quantities or without accompanying physical activity. Artificial additives may also irritate the digestive tract in sensitive individuals. The Centers for Disease Control and Prevention (CDC) highlights that sports drinks are a major source of unnecessary added sugars, especially among children and adolescents.

In comparison, coconut water provides natural electrolytes and a lower sugar content, making it a gentler alternative for mild hydration needs. Unlike sports drinks, coconut water typically contains no artificial additives and is less likely to provoke digestive issues. For most people and most types of exercise, plain water is sufficient and poses no risk of gastrointestinal discomfort.

To promote digestive health and proper hydration, reserve sports drinks for intense or prolonged physical activity. For everyday hydration, opt for water or coconut water, and read labels to avoid excess sugars and additives. For more, see the Harvard T.H. Chan School of Public Health’s guide to sports drinks.

46. White Bread

White bread is a dietary staple for many, but its refined nature makes it less beneficial for digestive health. Made from highly processed wheat flour, white bread is low in dietary fiber and has a high glycemic index, meaning it causes rapid spikes in blood sugar. The lack of fiber reduces its ability to promote healthy bowel movements and can contribute to constipation or irregularity. According to the Harvard T.H. Chan School of Public Health, replacing refined grains with whole grains is linked to better digestive health and lower risk of chronic disease.

In contrast, whole-grain bread retains the bran and germ of the wheat kernel, providing more fiber, vitamins, and minerals. The added fiber not only supports regular digestion but also feeds beneficial gut bacteria, promoting a healthier microbiome. Whole-grain breads are also digested more slowly, resulting in steadier blood sugar levels and a greater sense of fullness after eating.

For improved digestive health, it’s advisable to choose breads labeled “100% whole grain” or “whole wheat” and to check ingredient lists for added sugars or refined flours. For further reading on the benefits of whole grains, see the CDC’s whole grains guide.

47. Pizza

Pizza is a favorite comfort food for many, but its unique combination of ingredients can present problems for those with digestive sensitivities. Traditional pizza features a crust made from refined wheat flour (containing gluten), a generous layer of cheese (rich in lactose and fat), and often fatty or processed meats. This trio of gluten, dairy, and high fat content can slow digestion, increase acid production, and trigger symptoms like bloating, heartburn, or abdominal pain—especially in those with lactose intolerance, gluten sensitivity, or irritable bowel syndrome (IBS). The American Gastroenterological Association identifies high-fat and mixed-ingredient foods as common triggers for reflux and other digestive complaints.

Gluten-free pizza options use alternative flours such as rice, corn, or almond, and can be made with dairy-free cheese substitutes. These versions are often easier on the stomach for people with specific intolerances, though they may still be high in fat and salt. Choosing pizzas with vegetable toppings and lean proteins can also help lighten the digestive load.

For those with known sensitivities, limiting traditional pizza intake or opting for gluten-free and dairy-free alternatives is wise. For more guidance, visit the Celiac Disease Foundation’s resource on gluten sensitivity.

48. Cream-Based Soups

Cream-based soups, such as chowders, bisques, and cream of mushroom, are rich and comforting but can be problematic for those with sensitive digestive systems. These soups typically contain high amounts of dairy cream, butter, and sometimes cheese, all of which are high in fat and lactose. For individuals with lactose intolerance or difficulty digesting fats, consuming cream-based soups may lead to symptoms like bloating, gas, abdominal discomfort, or diarrhea. In addition, many commercial cream soups use thickening agents such as flour or cornstarch, which can further burden digestion, especially for those with gluten sensitivity or irritable bowel syndrome (IBS). The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) highlights dairy as a common gastrointestinal trigger.

In contrast, broth-based soups—such as vegetable, chicken, or miso soup—are generally much lighter on the digestive system. They contain less fat and lactose and are often easier to tolerate, even for those with food sensitivities. Broth-based soups also provide hydration and can be packed with nutrient-rich vegetables and lean proteins.

For individuals prone to digestive issues, opting for clear, broth-based soups and avoiding heavy cream-based options is recommended. For additional tips, visit the Cleveland Clinic’s lactose intolerance guide.

49. Granola

Granola is often marketed as a health food, but many store-bought varieties are high in added sugars and fats, which can be problematic for digestive health. Excess sugar can contribute to bloating, gas, and rapid spikes in blood sugar, while high fat content—often from oils or added nuts—can slow digestion and lead to feelings of heaviness or discomfort. The Harvard T.H. Chan School of Public Health notes that some granolas contain as much sugar and calories as dessert, making them less suitable for those with sensitive stomachs or those looking to support gut health.

Store-bought granola frequently contains additional additives, sweeteners, and preservatives that may further exacerbate gastrointestinal symptoms, especially in individuals with food sensitivities. In contrast, homemade granola allows for better control over sugar and fat content, and can be made with whole grains, seeds, and natural sweeteners like honey or maple syrup in moderation.

For better digestive health, choose low-sugar, low-fat granola options or make your own at home, focusing on oats, seeds, and minimal sweeteners. Reading nutrition labels is key to avoiding hidden sugars and oils. For more healthy granola ideas, see the Academy of Nutrition and Dietetics’ homemade granola guide.

50. Frozen Meals

Frozen meals offer convenience, but they often come with a high price for digestive health. Many contain elevated levels of sodium, preservatives, and hidden fats to enhance flavor and prolong shelf life. Excessive sodium can cause water retention and bloating, while preservatives such as sodium benzoate or artificial additives may trigger gastrointestinal discomfort in sensitive individuals. Hidden fats, especially trans fats and saturated fats, can slow digestion and contribute to symptoms like indigestion, heaviness, or even acid reflux. The Centers for Disease Control and Prevention (CDC) lists frozen and processed foods among the largest contributors of sodium in the modern diet.

In contrast, freshly cooked meals allow for greater control over ingredients, fat content, and portion sizes. They are less likely to contain high levels of sodium, preservatives, or artificial additives, making them easier on the digestive system. Home-cooked dishes can be tailored to individual sensitivities and often provide more fiber and nutrients from fresh ingredients.

For those prone to digestive issues, it’s important to read frozen meal labels carefully, paying attention to sodium, fat, and additive content. Opting for fresh, minimally processed meals whenever possible is best for gut health. For further reading, see the Harvard T.H. Chan School of Public Health’s guide to processed foods.

Conclusion

Identifying and understanding personal food triggers is essential for maintaining digestive health, especially as cases of digestive disorders continue to rise globally. Early recognition and modification of your diet can help prevent chronic discomfort and improve quality of life. If you experience persistent digestive symptoms such as bloating, heartburn, or irregular bowel movements, seeking professional guidance or undergoing appropriate screening is strongly recommended. A healthcare provider or gastroenterologist can help pinpoint triggers and develop a tailored management plan. For more on digestive disorders and management, visit the National Institute of Diabetes and Digestive and Kidney Diseases.

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