8 sneaky foods that mess with your digestion
As amazing as our bodies are made, sometimes certain foods can play havoc with our digestive system. You would think that you should be able to digest just about any food you want but that’s not always the case. Sure, there are some people who must have an iron kettle for a stomach as they hardly ever experience tummy troubles. Then there are the rest of us. Depending on food processing and preparation, how active we are, and even what time of day we eat can result in our stomachs not always reacting well to everything we feed it.
Here’s a sampling of 8 foods that may cause upset tummies in the form of heartburn, diarrhea, constipation, belching, gassiness, or even nausea. Some of the foods are best avoided as they have low nutritional value while others, are very healthy for us but can cause digestive issues. Here’s a look at these 8 foods that may give your digestive system a bout of trouble:
1. Greasy or fried food
What all know what these foods are – ice cream, fatty cuts of meat, French fries, pizza, onion rings – each can make it difficult for the body to digest leaving you feeling miserably uncomfortable along with a bad case of indigestion or heartburn. Foods such as these cause the sphincter muscle separating the bottom of the esophagus from the top of the stomach to relax too much. This results in stomach acid backing up into the esophagus causing the sting of heartburn.
Solution – To avoid this scenario, limit intake of these types of foods. Only eat small amounts at a time. Avoid combining alcohol when eating these foods which can further irritate the digestive system.
2. Artificial sweeteners
Many of us willingly consume foods with artificial sweeteners. From diet sodas to yogurt to pouring a packet of artificial sweetener into your morning cup ofcoffee, we may be taking in much more than we realize. Often relied up to help with weight control, these same sweeteners can also be a culprit of affecting your digestion. Sugar alcohols are one type of artificial sweetener that is only partially digested that can impact your GI tract leading to bloating, gas, and diarrhea. Even sugar-free gum made with sorbitol (a sugar alcohol) can lead to cramps and diarrhea.
Solution – Try experimenting with different artificial sweeteners to see which one causes the least distress. Some of the natural sweeteners like agave nectar, make be better tolerated with fewer symptoms experienced.
3. Processed foods
Refined carbohydrates are the main effectors of GI issues. This would include white bread, soda, donuts, potato chips, cookies, cakes, and so on. Any of these foods are often high in either calories, sugar, fat, and or salt, resulting in bloating and cramping.
Solution – Best advice is to avoid these low nutrient foods. They offer little in the way of promoting health and are not worth the distress to your digestive system. Choose healthier foods such as fruits, veggies, natural peanut butter, lean protein, and whole grains and leave little room for processed foods.
4. Spicy foods
Maybe it’s the buffalo chicken wings or the hot chili peppers added to your favorite chili that really ramp up digestive SOS. Foods that bring on the heat can also trigger heartburn or indigestion, especially when eaten as part of a large meal.
Solution – Keep portion sizes reasonable and drink plenty of water or milk to calm the burn. But if the thought of drinking milk is not pleasant, choose instead another type of dairy food such as Greek yogurt or cottage cheese. These foods contain GI-friendly probiotics to aid digestion bringing the burn down to a simmer.
5. Acidic foods
Even though healthy for you, acidic foods such as grapefruit, oranges, or lemons, have a tendency to increase the likelihood of acid reflux and GERD.
Solution – If these foods always cause acid reflux, it is probably best to avoid them. However, there are plenty of other fruits and vegetables to choose from that generally don’t result in irritation or inflammation.
Say it isn’t so but yes, chocolate can be a possibility for triggering heartburn in people prone to digestive disorders. Just like coffee can be a diuretic, chocolate can also lead to loose stools or diarrhea.
Solution – Sugary milk chocolate can be the main factor in causing digestive upset. Choose instead dark chocolate with a minimum of 70% or higher cacao content. This higher cocoa content not only promotes healthy digestion but has healthy flavonoids good for your heart.
The peppermint candies so popular around the holidays can be a source of heartburn. The reason is peppermint relaxes the top of the stomach allowing food to move back up into the unprotected esophagus which causes irritation and the annoying acid feeling.
Solution – Many people can tolerate peppermint but for those carrying excess weight, peppermint can cause pressure resulting in food pushed back up into the esophagus. Besides reaching a healthier body weight, to avoid heartburn in general, eat smaller portions and don’t lie down after eating.
For some people coffee can be their digestive tract’s worst enemy. From stomach irritation to excess acid production to inflammation, heartburn and GERD, coffee is not their drink of choice. And don’t forget, this caffeine-containing beverage also acts like a diuretic which can cause dehydration and constipation.
Solution – If you really like coffee but it puts your GI tract in a tizzy, limit drinking it to just one cup a day. At the very least, drink no more than one cup of coffee every two hours allowing your body time to process the caffeine. Avoid drinking it on an empty stomach as this can only increase indigestion.