Summary of 9 Foods That Cause Digestive Problems — Eat This Not That:
*Summary Bullet Points:
1. Digestive issues are common and can be triggered by certain foods.
2. It’s important to listen to your body and identify which foods bother your stomach.
3. Fried foods, candy and sugar-free foods, high fructose corn syrup, acidic fruits, peppermint, beans, cruciferous vegetables, spicy foods, and chocolate can all cause digestive problems.
4. There are alternative cooking methods and food choices that can help alleviate these symptoms.
5. It’s important to find a balance between enjoying these foods and avoiding discomfort.
Article:
Digestive issues are a common problem that many individuals face on a regular basis. Acid reflux, gas, upset stomach, and bloating can all be caused by certain foods that we consume. However, it’s important to note that what triggers these symptoms can vary from person to person. While one food may cause discomfort in one individual, it may have no effect on another. Therefore, it’s essential to listen to your body and identify which foods bother your stomach.
One culprit that can lead to stomach aches and diarrhea is fried food. High in fat, fried foods can often leave you feeling uncomfortable. In addition, research has shown a link between fried food and acid reflux. To avoid these issues, consider alternative cooking methods such as pan frying with less oil or opt for lower-fat options like roasting, baking, sautéing, or stir frying.
Sugar alcohols, found in candy, gum, and other sugar-free foods, can also cause digestive distress for some individuals. Sweeteners ending in “-ol” like sorbitol, mannitol, xylitol, erythritol, and malititol can lead to gas and upset stomach. If sugar alcohols bother you, look for alternative options that are made without them. It’s important to note that added sugar should be limited to no more than 10% of total calories, so consume any foods with added sugar in moderation as well.
High fructose corn syrup is another culprit that can cause gas, diarrhea, bloating, and cramps in some individuals. This sweetener is often used in candy and pastries. To avoid these symptoms, read the nutrition facts label and opt for candy, pastries, and other foods that do not contain high fructose corn syrup.
Highly acidic fruits like oranges, grapefruits, lemon, and limes can lead to heartburn in some individuals. This is because citrus foods relax the esophageal sphincter, allowing acid from the stomach to flow back into the esophagus and causing heartburn. These fruits also slow down stomach emptying, leading to more acid reflux. While citrus fruits do provide beneficial nutrients, if they trigger acid reflux, it’s best to avoid them and opt for non-citrus fruits instead.
Peppermint, often enjoyed in teas and other products, can trigger heartburn and indigestion in some individuals. This is because peppermint relaxes the esophageal sphincter, allowing acid from the stomach to flow back up into the esophagus. If peppermint bothers you, try other herbs or tea options instead.
Beans, although good for gut health, can cause gas, abdominal discomfort, and bloating due to their content of non-digestible, fermentable fibers called oligosaccharides. They are fermented by good bacteria in the colon, leading to gas production. To minimize these symptoms, soak dried beans for at least 4 hours and pour off the water before cooking. Research has also shown that regular consumption of ½ cup of beans for at least 8 weeks can reduce bothersome symptoms in individuals who are not used to eating beans.
Cruciferous vegetables, including cabbage, broccoli, kale, and collard greens, contain the same sugars found in beans that can lead to gas, abdominal discomfort, and bloating. These vegetables are also high in fiber, which can make them tougher for some individuals to digest. If you experience discomfort with these veggies, try cooking them instead of eating them raw. This can help make them easier on the stomach and minimize gastrointestinal symptoms.
Some individuals may be sensitive to spicy food, which can cause heartburn and acid reflux. Spicy food relaxes the sphincter that sits between the stomach and esophagus, allowing stomach acid to flow back up into the esophagus. If you’re sensitive to spicy food, consider adding fewer peppers and spices to your dishes or avoiding them altogether in favor of milder options.
Chocolate, like peppermint and citrus fruit, can cause the esophageal sphincter to relax, leading to heartburn and indigestion. However, sensitivity to chocolate can vary among individuals. If chocolate triggers symptoms of heartburn and indigestion, consider limiting your consumption of it.
In conclusion, digestive issues can be triggered by certain foods, but it’s important to find a balance between enjoying these foods and avoiding discomfort. While some foods can cause digestive problems, they may also provide important nutrients. By listening to your body and identifying which foods bother your stomach, you can make informed choices to support your digestive health. Try alternative cooking methods and food choices to minimize symptoms and enjoy a healthy eating plan that works for you. Remember, everyone’s digestive system is unique, so what works for one person may not work for another. Explore different options and find what suits your body best for optimal digestive health.
