Surprising dishes that can upset your stomach

You might be surprised to find that broccoli, apples, grains, and even yogurt are on this list of foods that can cause bloating and discomfort.

Dairy products such as cheese and cow’s milk can lead to digestive issues. This is often due to a deficiency in lactase, the enzyme necessary to break down lactose. Supplementing with lactase can help reduce or prevent bloating symptoms when consuming dairy. If you need to avoid dairy altogether, look for alternative sources to get the essential calcium your body needs.

Cabbage family vegetables – White and green broccoli, kale, and other cruciferous vegetables are packed with good nutrients like folate, vitamin C, and fiber, and they may even help prevent cancer. However, they also contain raffinose, a type of sugar that the body struggles to digest due to a lack of a specific enzyme. Instead, raffinose is fermented by bacteria, which is a leading cause of bloating. To avoid discomfort, consider consuming smaller portions of these vegetables and gradually increasing your intake over time to help reduce gas production and prevent bloating.

Cruciferous vegetables contain raffinose, which is fermented by bacteria, a leading cause of bloating.

High sodium foods – Most of us tend to consume more salt than the recommended daily amount. The body reacts to excessive salt intake by retaining water. Canned and processed foods, as well as pre-made sauces, often have high sodium levels.

Alcoholic beverages – Similar to high sodium foods, alcoholic drinks can cause the body to retain water, leading to bloating. Moreover, consuming too many drinks may result in constipation, which can also make people feel bloated.

Watermelon – It’s hard to believe that watermelon, which is mostly water, could be bad for you. However, watermelon contains a high level of fructose, a natural sugar that gives fruit its sweetness. Many people struggle to absorb fructose, explaining why watermelon can lead to bloating.

Legumes – Peas and soybeans are rich in fiber and protein, which are excellent for health, but this also makes them hard to digest. Our bodies may struggle to absorb all the fiber in legumes, potentially leading to bloating and discomfort. To reduce bloating, consider using enzyme supplements, such as Beano, which breaks down sugars in beans to make them easier to digest.

Legumes are high in fiber and protein, which makes them hard to digest.

Yogurt – This depends on the type of yogurt you consume. Plain yogurt is actually good for your stomach due to its high probiotic content, which aids digestion. However, flavored yogurts with high sugar content can lead to more fermentation in the stomach, causing bloating and discomfort.

Grains – Rye and wheat contain fructans, a type of carbohydrate that many people find difficult to digest.

Carbonated drinks – The bubbles in carbonated beverages can make your stomach feel inflated.

Onions – Surprising, right? Onions contain a lot of carbohydrates. Specifically, they contain fructan, a type of carbohydrate similar to grains. Fructan is not only hard to absorb but can also lead to water retention in the intestines, causing bloating.

Natural sweeteners – Many people use natural sweeteners because they are calorie-free. However, calories are not the only concern. Natural sweeteners like xylitol and sorbitol take longer to digest. People with Crohn’s disease or irritable bowel syndrome should avoid foods containing sweeteners to prevent symptom flare-ups by carefully reading ingredient labels.

Popcorn – There’s nothing inherently problematic about this popular snack that could cause bloating. It’s simply that the amount of popcorn most of us eat can cause our stomachs to expand more than usual. A serving of popcorn can be equivalent to 3-4 cups of kernels.

The amount of popcorn that most of us eat can cause our stomachs to expand more than usual.

Sugar-free gum often contains natural sweeteners that can cause bloating and discomfort. Additionally, chewing a lot of gum can be detrimental to your stomach as you may swallow a lot of air.

Apples – Here’s another surprise: apples contain three bloating culprits: fiber, fructose, and sorbitol. Other fruits that also contain sorbitol include peaches, fresh plums, and dried prunes.

Coffee is a diuretic but can also increase stomach acid, potentially leading to bloating in sensitive individuals. If you’re lactose intolerant, adding milk to your coffee might worsen the situation.

Dried fruits: These are rich sources of nutrients and fiber. However, they may not be suitable for those who poorly absorb fructose, the natural sugar. The high fructose content in dried fruits can also cause stomach aches if consumed in excess.

Shiitake mushrooms: This type of mushroom is used in many dishes. However, it can cause bloating due to its polyol content, which makes it difficult for the small intestine to digest. Moreover, consuming too many mushrooms can have a strong laxative effect, leading to diarrhea. However, a 2021 study from Penn State University indicated that eating more mushrooms may significantly reduce the risk of developing cancer.

Fruit syrups: Consuming fruit syrups high in fructose can create gas when the intestines break down the fructose, leading to bloating and discomfort. Additionally, sodas, especially carbonated soft drinks, can contain high fructose levels and gas, which can cause bloating when consumed.