15 Foods That Can Upset Your Stomach

These troublesome foods are well-known for disturbing digestion, disrupting gut balance, sparking inflammation, and potentially contributing to weight gain.

Care for Your Digestive Health

It’s easy to indulge in food choices that burden the stomach, like fast food and sugary treats. Surprisingly, even high-fiber foods that are otherwise healthy can strain your digestive system. Experts share important insights to keep your gut feeling good.

1. Simple Carbohydrates

Not all carbs are the same. Complex carbohydrates, such as brown rice and sweet potatoes, can be healthy in moderation, says Dr. Aviva Romm, MD. However, refined carbs like white bread and pasta are problematic. These increase blood sugar and insulin levels, which over time may lead to obesity, inflammation, and insulin resistance.

Common Examples: White pasta, donuts, bagels, muffins, and white bread.

2. Harmful Fats

Fats like trans fats, saturated fats, and omega-6 fats encourage inflammation and promote weight gain in the midsection. While bans on trans fats have reduced their prevalence, processed foods may still contain these harmful elements. On the flip side, healthy fats such as those in olive oil and avocado support better metabolism and cell health.

Common Examples: Fried snacks, packaged goods, high-fat meats, full-fat dairy, soybean and corn oils.

3. Processed Meats

While flavorful, processed meats are loaded with saturated fats and lack fiber, making them hard to digest and potentially risky for cardiovascular health, explains registered dietitian Julie Rothenberg.

Common Examples: Ground meats, deli slices, hot dogs.

4. Deep-Fried Foods

The high-fat content of fried foods often leads to heartburn and acid reflux. These foods take longer to digest, creating additional strain on the stomach, according to Rothenberg.

5. Dairy Full of Lactose

As lactase enzyme levels decline with age, consuming lactose-rich dairy can cause bloating and digestive discomfort.

Common Examples: Milk, soft cheese, dairy desserts, traditional yogurt.

6. Excess Fructose

High-fructose foods can result in bloating and gas, particularly for individuals with irritable bowel syndrome (IBS). Minimizing such foods can reduce gut issues.

Common Examples: Honey, apples, mangoes, foods with high-fructose corn syrup.

7. Certain Fibers like Garlic and Onions

Foods containing fructans, such as onions and garlic, may trigger gas and bloating for some people. Moderation can ease the discomfort.

Common Examples: Onions, garlic, soybeans, artichokes, black beans.

8. Beans and Specific Nuts

Beans, lentils, and certain nuts ferment in the gut during digestion, which can cause bloating and gas. Cutting back can help identify individual sensitivities.

Common Examples: Lentils, cashews, pistachios.

9. Sweeteners

Both natural and artificial sweeteners, including sugar alcohols like mannitol, may cause digestive distress such as gas and diarrhea.

Common Examples: Sugar-free snacks, apples, nectarines, plums.

10. Low-Fat Food Options

Despite their appeal, low-fat products may fail to satisfy hunger, prompting overeating. High-quality fats, such as those found in nuts or olive oil, support better satiety and overall function.

11. Alcohol

Alcohol introduces empty calories while slowing down fat processing. Beers and sugary mixers further exacerbate inflammation and fat gain. Experts suggest simpler options like vodka with lime and soda water.

12. Drinks with Added Sugar

Sodas and sugary juices that contain fructose are infamous for causing bloating. Carbonated drinks exacerbate the issue by introducing excess gas into the stomach.

13. Cakes and Baked Goods

Packed with refined flour and sugar, pastries like muffins and scones can lead to imbalanced sugar levels, ultimately affecting weight and stomach health negatively.

14. Ready-Made Salad Mixes

Though salads seem healthy, pre-packaged versions often include calorie-dense dressings and unhealthy toppings. Use olive oil and spices for a lighter touch.

15. Salty Processed Snacks

High sodium levels in snacks like potato chips lead to bloating by retaining water in the body. Additionally, these snacks may contain unhealthy fats that contribute to weight gain.