12 Common Gut-Offenders Wreaking Havoc on Your Stomach

Ever notice certain foods leave your stomach in knots? If bloating and discomfort have become your mealtime norm, it could be time to take a closer look at what you’re eating. Some common foods are known for messing with digestion, and this list covers many of the usual suspects. Skip these, and you might find your gut feels a lot calmer.

Woman holding her stomach in pain.Photo byPhoto credit: Shutterstock.

Goji Berries

Goji berries are often praised for their antioxidants, vitamins, and so-called “superfood” benefits. However, some people find them hard to digest due to their lectin content, which can irritate sensitive stomachs. To make them easier on digestion, try cooking or soaking them before consumption. They’re also packed with fiber, so overindulging might lead to bloating or discomfort.

Tomatoes

A staple in many dishes, tomatoes are rich in vitamins like C and K, as well as lycopene, an antioxidant linked to heart health. However, they can be tough on the stomach for those sensitive to lectins or acidic foods. Cooking them, or removing the skins and seeds, can ease digestion and make tomatoes a better option for people with sensitivities.

Potatoes

As one of the most beloved comfort foods, potatoes are loaded with potassium and vitamin C. But for some, the lectins in potatoes can lead to digestive issues, especially if they’re not cooked properly. Opting for mashed, boiled, or roasted potatoes can make them easier to digest, while raw or undercooked potatoes may trigger discomfort.

Eggplant

Eggplants are a great source of fiber and contain antioxidants like nasunin, which is good for brain health. However, for some people who are sensitive to nightshades, their skin and seeds can cause stomach irritation. Cooking eggplant well can help break down compounds that might otherwise cause gas or bloating, making it easier to digest for anyone with sensitivities.

Chopping eggplant.Photo byPhoto credit: Depositphotos.

Lentils

Packed with protein and fiber, lentils are a staple for vegetarians and anyone looking for plant-based nutrition. Yet, they also contain lectins and can be difficult to digest for some, especially if not cooked thoroughly. Soaking lentils for a few hours or overnight before cooking can reduce potential digestive issues, and slow cooking them can help make them easier on the gut.

Beans

Beans are a great source of plant-based protein, fiber, and essential nutrients. However, they can be tough on digestion for the same reasons as lentils. Soaking and cooking dry beans properly can help reduce these issues and make them more tolerable for sensitive stomachs.

Peanuts

Peanuts are loaded with protein and healthy fats, making them a popular snack, especially in the US. Unfortunately, they can also cause digestive upset in people sensitive to lectins or who have trouble breaking down certain proteins. If peanuts cause discomfort, opting for different nuts or thoroughly roasting them might help.

Corn

Though often treated as a vegetable, corn is actually a grain and can be tough on the digestive system, especially for those with sensitivities. Its high fiber content can sometimes lead to bloating or gas. Corn is also in a lot of processed foods, so reducing your intake could help if it’s causing issues.

Peanuts.Photo byPhoto credit: Depositphotos.

Soybeans

Soybeans are a rich source of plant-based protein, but they contain compounds like lectins and phytic acid, which can make them harder to digest. Fermenting soybeans (into products like miso or tempeh) lowers these compounds and might be a better option for those with sensitive stomachs.

Cashews

Cashews are one of the most enjoyed nut varieties for their creamy texture and rich taste, but they can cause digestive issues due to compounds that are tough on the stomach which will affect people sensitive to FODMAPS. Soaking or roasting them can make cashews easier to digest, but those with sensitivities might want to limit them.

Peppers

Peppers are another nightshade vegetable that are nutrient-rich and high in vitamin C, however, they can cause digestive discomfort, especially when eaten raw, due to their lectin content and tough skins. Cooking peppers softens them and makes them easier on the digestive system.

Quinoa

Quinoa is a protein-packed grain alternative that’s high in fiber, but its natural saponins and lectins can irritate some stomachs. Thorough rinsing and cooking can help reduce these compounds and make quinoa more digestible for those sensitive to it.