5 Everyday Foods That Might Be Upsetting Your Gut (And What to Eat Instead)
If you live with IBS or other digestive sensitivities, you already know this: sometimes even “healthy” foods can make you feel terrible. The truth is, your gut might not care how nutritious something is if it’s hard to digest. This was an ongoing issue for my husband until we really dug into cooking easier to digest foods for him.
Here are five common foods that often trigger bloating, cramping, or discomfort—and what you can eat instead to keep your belly happy.
1. Garlic & Onions
These kitchen staples are high in FODMAPs (a group of carbohydrates whose presence in the diet is thought to contribute to the symptoms of irritable bowel syndrome), which can be tough for sensitive guts to break down. Even small amounts can trigger bloating or gas.
Try instead:
Using garlic-infused olive oil or the green tops of spring onions for flavor without the gut fallout.
2. Dairy Products
Lactose is a big trigger for many people, especially with IBS. It can lead to cramping, bloating, and even diarrhea.
Try instead:
Look for lactose-free yogurt, hard cheeses (like cheddar or Parmesan), or plant-based alternatives made from coconut or almond.
3. Wheat & Gluten
For people with celiac disease or gluten sensitivity, wheat isn’t just uncomfortable—it can be harmful. But even for those without a diagnosis, gluten can cause inflammation or sluggish digestion.
Try instead:
Opt for gluten-free grains like rice, quinoa, buckwheat, or certified gluten-free oats.
4. Beans & Lentils
Packed with fiber and protein—but also high in fermentable carbs. These can cause serious bloating if your gut isn’t used to them.
Try instead:
Try canned and well-rinsed lentils in small amounts, or swap in protein-rich alternatives like eggs or tofu.
5. Apples & Pears
Surprising, but true. These fruits are high in fructose and sorbitol—two sugars that can be tough on a sensitive gut.
Try instead:
Go for lower FODMAP fruits like strawberries, blueberries, or kiwi.
I have included a super simple gut-friendly recipe for you to try:
Garlic-Infused Zucchini & Quinoa Bowl
• Cook quinoa with a pinch of salt.
• Sauté sliced zucchini in garlic-infused olive oil until golden.
• Add cooked quinoa, a handful of baby spinach, and drizzle with lemon juice.
• Top with a sprinkle of feta (or lactose-free cheese) and fresh herbs, I love both parsley and basil in this dish. For more protein add some cooked chicken or salmon.
Quick. Nourishing. Easy to digest.
Want More Ideas Like This? Grab our FREE 3-day sample meal plan—packed with low FODMAP, gluten-free meals designed to support your digestion without sacrificing flavor.
[Download the plan here.]