The 8 Worst Foods for Your Digestion

Artificial Sweetener

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If you like to cut calories by adding artificial sweetener rather than real sugar to your coffee, you may be affecting your digestion and increasing inflammation in your body. “In general, sweeteners which are partially digested (sugar alcohols) have the biggest impact on the GI system and can lead to bloat, gas, and diarrhea,” according nutritionist and dietitian Erin Palinski-Wade.

What you can do: Experiment with the multitude of artificial sweeteners that are on the market and determine which affects you the least, suggests Palinski-Wade, who recommends using natural sweeteners, such as agave nectar. “This is not calorie-free, but because it is sweeter than sugar, less is needed, helping to reduce carbohydrates and calories,” says Palinski-Wade.

Fresh Fruit & Veggies

Conventional wisdom says that reaching for nature’s bounty in the produce aisle is the best way to stay healthy. And while fresh produce should always be included in a healthy diet, digesting raw fruit and vegetables can be difficult for people with sensitive GI systems. Raw produce has high amounts of insoluble fiber, which move quickly through the intestinal tract and can result in loose stool, diarrhea, gas and bloating.

What you can do: Cook your veggies and, whenever possible, your fruit. “Cooking helps to break down some fiber in produce, allowing it to be digested more easily, limiting gas and bloating that can occur when eating raw produce,” says Palinski-Wade.

Greasy or Fried Foods

Food high in saturated fat, like steak (certain cuts, like rib-eye, are fattier than others), French fries, and ice cream, is difficult for the body to digest and can make you feel uncomfortably full and increase the chances of acid reflux, according to Palinski-Wade.

If you already suffer from heartburn, fatty food can make it even worse by relaxing the valve that seals off the stomach from the sphincter. The loose valve can cause stomach acid to rise into the esophagus and result in a really unpleasant case of heartburn, says Karen Ansel, nutritionist and dietitian.

What you can do: If you’re jonesing for a steak, burger, or other high-fat meal tonight, remember not to combine it with alcohol, which can further irritate your GI tract, says Palinski-Wade. Whenever possible, cook meals in plant-based fats, such as olive oil, which is easier to break down than saturated fat, like butter.

Coffee

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This energy hero can quickly become your GI tract’s worst enemy. In fact, nearly 40 million people in the United States refrain from drinking coffee – or as much coffee as they would like – due to stomach irritation, according to the American Chemical Society.

Coffee doesn’t just wake up our mind, it also stimulates acid production in the stomach, which can cause inflammation and result in heartburn and GERD. What’s more, caffeine acts like a diuretic, which can cause dehydration and, ultimately, constipation.

What you can do: Limit caffeinated coffee to one cup, says Palinski-Wade. “If that’s not possible, limit to one caffeinated cup every two hours to allow your body time to process the caffeine.” It’s important not to drink coffee on an empty stomach, which can increase indigestion, notes Palinski-Wade. She recommends adding something that’s easily digestible – like a banana or bran cereal at breakfast – to reduce symptoms.

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