One food group that can be difficult to digest is dairy, mainly due to lactose, the sugar found in milk and other dairy products. When lactose is not digested properly, such as in people with lactose intolerance, gas and bloating occur. If you consume too much lactose, it passes into the large intestine and diarrhea can develop or worsen. When you have digestive problems, you may still be able to eat yogurt and hard cheeses because they don't contain lactose, or you can try lactose-free milk.
Ketchup and citrus fruits, such as lemons, limes, oranges, and grapefruits, are acidic and can irritate the stomach lining and cause digestive problems. Many people don't realize that carbonated drinks are also acidic. When you have an upset stomach, avoid acidic foods, Krevsky says. Fatty foods stimulate contractions in the digestive tract, which can delay stomach emptying and worsen constipation, or accelerate movement, causing or worsening diarrhea.
The effect may depend on the type of fat and your tendency to constipation or diarrhea. When you experience an indigestion attack, include low-fat foods on the menu and eat small meals spread throughout the day, which can put less pressure on your stomach. Avoid high-fat products, such as butter, ice cream, red meat and cheese, at least for a while. The problem with fried foods is the same as with fatty foods: they can move around the body too quickly, without being digested, causing diarrhea or staying in the digestive tract for too long and making you feel full and bloated.
Many fried foods are low in fiber and take longer to digest. So, if you have diarrhea or constipation, you'll want to avoid fried foods for a while. The conventional wisdom, according to Krevsky, is that when you have indigestion, you should avoid fried foods because they tend to delay stomach emptying. If you're constipated, you should avoid processed foods because they lack fiber, which helps regulate bowel movements, Krevsky says.
Processed foods also often contain preservatives and artificial colors, Kim says, and people with allergies or sensitivities to these additives will feel their effects during episodes of digestive problems. Keep in mind that some packaged foods also contain lactose, which can cause gas and worsen any discomfort you're already feeling. Because they are high in fiber and acidic, they can make some people upset stomachs. Don't consume oranges, grapefruits, and other citrus fruits if your belly doesn't feel well.
Cruciferous vegetables, such as broccoli and cabbage, have the same sugars that cause beans to have gases. Its high fiber content can also make it difficult to digest. It will be more pleasant for the stomach if you cook them instead of eating them raw. The digestive system breaks down food into nutrients and energy that the body can use.
Some types of food, such as vegetables and yogurt, can help this digestion process. The skins of vegetables are usually rich in fiber, and it's best to eat them whole. Vegetables with fiber-rich skin include potatoes, beans, and legumes. Many fruits are also high in fiber.
They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium. For example, apples, oranges, and bananas are nutritious fruits that may help with digestion. Whole foods are also high in fiber, which helps with digestion. The body breaks down whole grains slowly, helping to control blood sugar levels.
These are live bacteria and yeasts that may have benefits for the digestive system. Kefir is a fermented milk drink that fills and contains probiotics. As mentioned before, these can promote better digestion and intestinal health. Leafy green vegetables are full of nutrients that are useful for digestion.
Vomiting and diarrhea with an upset stomach can cause dehydration. Sports drinks with electrolytes are the best way to prevent dehydration. If you're having trouble retaining fluids, try sucking on ice chips and taking small sips of water. You can also drink caffeine-free soft drinks, such as Sprite, 7UP or ginger ale.
Be careful to avoid caffeinated soft drinks, as caffeine can worsen an upset stomach. The carbonation of soft drinks inflates the stomach while increasing its internal pressure. The combination of higher blood pressure and the effects of caffeine increases the likelihood of acid reflux. Milk and other lactose-containing foods, such as cheese and ice cream, can cause gas and bloating in lactose-intolerant people.
Around 70% of adults worldwide do not produce large amounts of lactase, an intestinal enzyme that helps break down milk sugar. Without this enzyme, the small intestine cannot absorb lactose, which passes undigested to the colon, where bacteria ferment and produce gases. Some people with chronic stomach problems are more sensitive to certain foods, such as dairy, spicy foods, soda, fried foods, or alcohol. Even some healthy foods can cause digestive discomfort, such as beans and cruciferous vegetables such as broccoli and Brussels sprouts, as well as nutritional and weight-reducing supplements.
These foods can relax the muscle that prevents food from traveling backwards, increase stomach acid production, or keep a stomach full for too long. Consider the symptoms of food poisoning, muscle pain, fatigue, and abdominal cramps because food poisoning can be fatal, Krevsky says. .