Get rid of heartburn, bloating and that
terrible twisted tummy feeling by avoiding these big offenders.
Do you ever feel
gassy or bloated, or experience an extreme case of heartburn after a meal? That
uncomfortable, tummy-twisting feeling was most likely due to what you ate.
Some foods are worse
for digestion than others, particularly if you’re one of the 70 million people
in the United States that suffer from a digestive disorder, such as Irritable
Bowel Syndrome (IBS), acid reflux, diarrhea, constipation and Gastroesophageal
Reflux Disease (GERD), to name a few.
We’ve rounded up some
of the top foods that can put your GI tract in a bind. If you’ve found that
other foods negatively affect your digestive system, let us know in the
comments.
1. Artificial sweetener
How it affects you: 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.
2. Chocolate
How it affects you: Your sweet tooth
may affect more than just your waistline. Caffeine contained in chocolate may
trigger heartburn and IBS symptoms in people prone to digestive disorders.
What’s more, like coffee, chocolate is also a diuretic, which can result in
loose stool or diarrhea.
What you can do: If you need to
satisfy that craving, choose dark chocolate. “It contains polyphenols that can
slow GI function and increase water absorption to prevent diarrhea,” says
Palinski-Wade. “Cocoa, which is found in higher amounts in dark chocolate than
milk chocolate, is also a good source of fiber, which promotes healthy
digestion.”
3. Processed foods
How they affect you: Beyond upping the
risk of Type 2 diabetes and heart disease and leading to weight gain, refined
carbohydrates, like white bread, soda, and potato chips, move quickly through
the digestive tract and can result in bloating, cramping and other GI issues.
What you can do: If you can’t
totally cut out processed foods from your diet, eat them in combination with
foods that digest slowly, like lean protein — think chicken breast without the
skin — and healthy fat — like an avocado or natural peanut butter, says
Palinski-Wade. On top of that, keep portions in check, so those refined carbs
don’t outweigh the good food you’re combining them with.
4. Spicy food
How it affects you: Whether we’re
talking hot curry or spicy Buffalo chicken wings, foods that give your taste
buds a run for their money can also trigger heartburn, particularly if you eat
them close to bedtime.
What you can do: “Cooling foods,
specifically dairy, can help to calm the burn associated with spicy food in
some people,” says Palinski-Wade. “Since milk itself can be hard on digestion,
reach instead for high-quality dairy rich in protein, like Daisy cottage cheese
or a Greek yogurt that contains GI-friendly probiotics to aid digestion.”
5. Fresh fruit & veggies
How they affect you: 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.
6. Greasy or fried foods
How they affect you: 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.
7. Coffee
How it affects you: 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.
8. Acidic foods
How they affect you: Even if you have
the best intentions, many healthful fruits and vegetables, like oranges,
lemons, grapefruit, and tomatoes, may increase your risk for acid reflux and
GERD due to their acidity.
What you can do: Removing acidic
foods from your diet is the best way to reduce your risk for heartburn.
However, if you still want to eat these fruits and vegetables every once and
awhile, don’t do it on an empty stomach, which can increase irritation and
inflammation.
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