Sometimes the reason your stomach hurts isn't because you have a stomach bug; it's because of what you ate. Gastroenterologists say that some common foods can speed up digestion, irritate the lining of your stomach, or throw off your gut microbiome, which can cause diarrhea, bloating, or cramps.

Experts say that keeping a detailed food diary is a good idea because it's not always easy to figure out what the problems are. You can quickly find patterns and figure out what's wrong by keeping track of what you eat and when symptoms happen, as per a report by Prevention.

11 Foods that could be bad for your gut:

• High-FODMAP Foods – Certain carbs in foods like onions, beans, and apples can cause gas, bloating, and loose stools in sensitive people.
• High-Fiber Foods – Excess insoluble fiber from nuts, seeds, and whole grains can speed digestion too much.
• Spicy Foods – Can irritate the stomach lining and accelerate bowel movements.
• Fast Food – High-fat, greasy meals are difficult to digest and linked to gut inflammation.
• Packaged Foods – Often packed with additives, gluten, and sugar substitutes that disrupt digestion.
• Coffee – Caffeine stimulates the gut to contract faster, moving food through before proper absorption.
• Alcohol – Irritates the gut lining and speeds digestion, often leading to liquid stools.
• Dairy – Lactose intolerance affects millions, causing diarrhea, cramps, and bloating.
• Wheat, Rye, and Barley – Gluten can cause bloating and diarrhea in those with intolerance or celiac disease.
• Condiments and Salad Dressings – May contain hidden gluten or gut-irritating additives.
• Sugar Substitutes – Artificial sweeteners like aspartame, sucralose, and sorbitol can act as laxatives and disrupt healthy gut bacteria, as per a report by Prevention.

Why do some foods make your stomach hurt?

Changes in diet and the chemicals in food can affect the gut. Certain proteins, like gluten, artificial additives, and even compounds that are naturally present in healthy foods can make digestion difficult. Some people have enzyme deficiencies, like lactose intolerance, while others have a more sensitive gut because of conditions like IBS.


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For example, coffee and alcohol speed up the contractions in the gut. When the body doesn't have enough lactase to break down lactose, dairy can cause problems. People with celiac disease can't eat gluten because it can hurt the lining of their intestines. Foods high in FODMAPs ferment in the gut, which makes gas and pain.

How can you keep your gut healthy and stay away from things that make it worse?

• Keep a food diary to keep track of your symptoms.
• Cut back on or stop eating foods that you think are causing problems.
• Get help from a professional. A gastroenterologist can check for intolerances or diseases like celiac disease.
• Make changes to your diet slowly so you don't shock your digestive system.

FAQs

Can healthy foods still upset your stomach?
Yes. Even nutrient-rich foods like high-fiber vegetables or dairy can trigger digestive issues in sensitive individuals.

How can I figure out which foods are causing my gut problems?
Keep a food diary tracking what you eat, how you feel after, and any symptoms you experience.