What are the foods that are most difficult for our bodies to process. How can certain ingredients impact our digestive system. Which dietary choices may lead to discomfort or health issues.

Understanding the Impact of Food on Digestive Health

Our digestive system plays a crucial role in our overall health and well-being. The gut flora, consisting of trillions of microorganisms, is responsible for not only assimilating food but also influencing inflammation levels and our immune system. What we eat has far-reaching consequences beyond simple nutrition, affecting everything from our weight to the presence of acid reflux and other digestive issues.

Poor dietary choices can lead to various digestive problems, including Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), constipation, and diarrhea. As we approach festive seasons and celebrations, it’s important to be mindful of our food choices to maintain optimal digestive health.

The Top 13 Foods That Are Difficult to Digest

Let’s explore the foods that can pose challenges to our digestive system and understand why they may cause discomfort or health issues.

1. Carbohydrate-Dense Foods

Consuming excessive amounts of carbohydrate-rich foods can have long-term health implications. These foods can increase inflammation in the body and potentially lead to various digestive issues.

• White bread
• Pasta
• Sugary snacks

To mitigate the negative effects of carb-dense foods, consider opting for whole grain alternatives and balancing your meals with proteins and healthy fats.

2. Fried and Fatty Foods

Foods high in fat content, especially those that are deep-fried, can be particularly challenging for our digestive system to process.

• French fries
• Fried chicken
• Doughnuts

These foods are often high in unhealthy trans fats and can lead to symptoms such as bloating, gas, and diarrhea. Choosing baked or grilled options can be a healthier alternative.

3. Spicy Foods

While many people enjoy the kick of spicy foods, they can be problematic for those with sensitive digestive systems.

• Hot peppers
• Curry dishes
• Spicy sauces

Capsaicin, the compound responsible for the heat in chili peppers, can irritate the lining of the stomach and intestines, leading to discomfort and, in some cases, diarrhea.

4. Citrus Fruits

Despite their high vitamin C content and numerous health benefits, citrus fruits can be troublesome for some individuals.

• Oranges
• Grapefruits
• Lemons

The high acidity of these fruits can exacerbate symptoms in people with acid reflux or sensitive stomachs. Consuming them in moderation or with other foods may help reduce their impact.

The Role of Artificial Sweeteners in Digestive Discomfort

Artificial sweeteners, often used as sugar substitutes in “diet” or “sugar-free” products, can cause unexpected digestive issues for many people.

5. Sugar Alcohols

Sugar alcohols like sorbitol, xylitol, and mannitol are commonly found in sugar-free gum, candies, and other low-calorie products.

• Sugar-free gum
• Diet sodas
• Sugar-free desserts

These sweeteners can cause bloating, gas, and diarrhea, especially when consumed in large quantities. The FDA warns that consuming 50 grams or more of sorbitol daily may lead to diarrhea, though even smaller amounts can cause discomfort for some individuals.

The Fiber Paradox: When Healthy Foods Cause Digestive Issues

While fiber is essential for digestive health, a sudden increase in fiber intake can lead to temporary digestive discomfort.

6. High-Fiber Foods

Foods rich in fiber are generally beneficial for digestion, but they can cause gas and bloating if introduced too quickly into the diet.

• Whole grains
• Legumes
• Cruciferous vegetables

To avoid these issues, gradually increase your fiber intake and ensure you’re drinking plenty of water to help your digestive system adjust.

The Challenge of Legumes: Nutritious but Potentially Problematic

Legumes are packed with protein and fiber, making them a nutritional powerhouse. However, they can also be challenging for our digestive systems to process.

7. Beans and Lentils

These foods contain complex sugars that our bodies can’t fully break down, leading to gas production in the intestines.

• Black beans
• Kidney beans
• Lentils

To reduce the gas-producing effects of beans, try soaking dried beans for at least 4 hours before cooking and discard the soaking water. This can help remove some of the problematic sugars.

Cruciferous Vegetables: A Double-Edged Sword for Digestion

Cruciferous vegetables are known for their cancer-fighting properties and high nutrient content. However, they can also cause digestive discomfort for some people.

8. Broccoli, Cauliflower, and Cabbage

These vegetables contain the same types of sugars found in beans that can lead to gas production.

• Broccoli
• Cauliflower
• Brussels sprouts

Cooking these vegetables thoroughly can make them easier to digest. Steaming or roasting can help break down some of the complex fibers that cause digestive issues.

The Impact of Dairy on Digestive Health

Dairy products can be problematic for many people, especially those with lactose intolerance.

9. Milk and Dairy Products

Lactose, the sugar found in milk, requires a specific enzyme (lactase) to be properly digested. Many people lack sufficient amounts of this enzyme.

• Milk
• Cheese
• Ice cream

If you experience bloating, gas, or diarrhea after consuming dairy, you may be lactose intolerant. Consider trying lactose-free alternatives or taking lactase enzyme supplements before consuming dairy products.

The Effects of Acidic Foods on Digestion

Highly acidic foods can irritate the lining of the stomach and esophagus, leading to discomfort and potential long-term issues.

10. Tomatoes and Tomato-Based Products

While tomatoes are rich in beneficial nutrients like lycopene, their high acidity can cause problems for some individuals.

• Raw tomatoes
• Tomato sauce
• Ketchup

If you’re prone to acid reflux or have a sensitive stomach, consider limiting your intake of tomato-based products or consuming them with other foods to help buffer their acidity.

The Role of Processed Foods in Digestive Discomfort

Highly processed foods often contain additives, preservatives, and artificial ingredients that can be difficult for our bodies to process.

11. Processed Meats

These products are often high in salt, fat, and preservatives, which can lead to digestive issues and other health problems.

• Hot dogs
• Bacon
• Deli meats

Opting for fresh, unprocessed meats and reducing overall consumption of processed meats can help improve digestive health and reduce the risk of various health issues.

The Impact of Alcohol on Digestive Health

While not a food per se, alcohol can have significant effects on our digestive system and overall health.

12. Alcoholic Beverages

Alcohol can irritate the lining of the stomach and intestines, leading to inflammation and increased acid production.

• Beer
• Wine
• Spirits

Consuming alcohol in moderation and ensuring you stay hydrated can help minimize its negative effects on digestion. If you experience persistent digestive issues, consider reducing or eliminating alcohol consumption.

The Challenges of Raw Foods for Digestion

While raw foods are often touted for their nutritional benefits, they can be more challenging for our digestive systems to break down.

13. Raw Vegetables and Fruits

Some raw produce contains enzymes and fibers that are difficult for our bodies to process, especially in large quantities.

• Raw kale
• Raw broccoli
• Raw apples

Lightly steaming or cooking vegetables can make them easier to digest while still retaining much of their nutritional value. For fruits, consider blending them into smoothies or eating them with other foods to aid digestion.

Understanding which foods are difficult to digest and why can help us make informed decisions about our diets. By being mindful of these potentially problematic foods and how they affect our individual digestive systems, we can work towards better digestive health and overall well-being. Remember, everyone’s digestive system is unique, so it’s essential to pay attention to your body’s signals and consult with a healthcare professional if you experience persistent digestive issues.

Maintaining a balanced diet, staying hydrated, and practicing mindful eating habits are key steps in promoting good digestive health. By making small, gradual changes to our eating habits and being aware of how different foods affect our bodies, we can enjoy a wide variety of nutritious foods while minimizing digestive discomfort.

As we continue to learn more about the intricate relationship between our diet and digestive health, it’s clear that the foods we choose to eat play a crucial role in our overall well-being. By making informed choices and listening to our bodies, we can work towards achieving optimal digestive health and enjoy the many benefits that come with it.

The Absolute Worst Foods for Digestion

Medically Reviewed by Christine Mikstas, RD, LD on August 30, 2021

They’re high in fat and can bring on diarrhea. Rich sauces, fatty cuts of meat, and buttery or creamy desserts can cause problems, too.

Choose roasted or baked foods and light sauces that feature vegetables instead of butter or cream.

Because they’re high in fiber and they are acidic, they can give some folks an upset stomach. Go easy on oranges, grapefruit, and other citrus fruits if your belly doesn’t feel right.

Chew too much sugar-free gum made with sorbitol and you might get cramps and diarrhea. Food made with this artificial sweetener can cause the same problems.

The FDA warns that you might get diarrhea if you eat 50 or more grams a day of sorbitol, though even much lower amounts reportedly cause trouble for some people.

Foods high in this healthy carb, like whole grains and vegetables, are good for digestion. But if you start eating lots of them, your digestive system may have trouble adjusting. The result: gas and bloating. So step up the amount of fiber you eat gradually.

They’re loaded with healthy protein and fiber, but they also have hard-to-digest sugars that cause gas and cramping. Your body doesn’t have enzymes that can break them down. Bacteria in your gut do the work instead, giving off gas in the process.

Try this tip to get rid of some of the troublesome sugars: Soak dried beans for at least 4 hours and pour off the water before cooking.

Cruciferous vegetables, like broccoli and cabbage, have the same sugars that make beans gassy. Their high fiber can also make them hard to digest. It will be easier on your stomach if you cook them instead of eating raw.

Foods sweetened with this — including sodas, candy, fruit juice, and pastries — are hard for some people to digest. That can lead to diarrhea, bloating, and cramps.

Some people get indigestion or heartburn after eating them, especially when it’s a large meal.

Studies suggest the hot ingredient in chili peppers, called capsaicin, may be a culprit.

If they trigger diarrhea, bloating, and gas, you may be “lactose intolerant.” It means you don’t have an enzyme that digests a sugar in milk and other forms of dairy. 

Avoid those foods or try an over-the-counter drop or pill that has the missing enzyme.

It can relax the muscle at the top of the stomach, which lets food move back into your esophagus. That can cause heartburn. Other culprits include chocolate or coffee.

Experts say you can lower the pressure that pushes the food back up if you lose extra weight, eat smaller portions, and don’t lie down after eating.

Also, learn what foods give you problems, so you can avoid them.

IMAGES PROVIDED BY:

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(10)   Jupiterimages/Comstock
 

REFERENCES:

American College of Gastroenterology
American Geriatric Society Foundation for Health in Aging
Choi, Y. Journal of Clinical Gastroenterology, March 2008.
Fernandez-Banares, F. Current Gastroenterology Reports, October 2009.
Grabitske, H.A. Critical Reviews in Food Science and Nutrition, 2009.
Harvard Health Publications
Joanne Slavin, PhD, department of food science and nutrition, University of Minnesota.
Joel Richter, MD, professor of gastroenterology, Temple University School of Medicine, Philadelphia.
King, C. Morbidity and Mortality Weekly Report, Nov. 21, 2003.
National Institute of Diabetes and Digestive and Kidney Diseases
Rodriguez-Stanley, S. Alimentary Pharmacology & Therapeutics, January 2000.
Science Daily
Suarez, F.L. Current Gastroenterology Reports, October 2000.

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13 Foods That Are Hard To Digest

By Nikita Banerjee +2
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Last updated: May 1, 2023

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Table of Contents

1

Food And Digestive Health

Our stomach is the prime indicator of our health. The gut flora is responsible for assimilating our food in our bodies but it also decides the levels of inflammation and immunity we will have. How much you weigh, the presence of acid reflux and digestive issues are all decided by the bacteria in the gut. And what we eat has more repercussions than we can imagine. Not eating right can lead to many problems like Irritable Bowel Syndrome, Gastroesophageal Reflux (GERD), constipation or diarrhoea.

And this ‘not eating right’ phenomenon worsens during the festive season! As the New Year approaches, all healthy diets will be forgotten as party plans arise! Nevertheless, let’s take a look at:

13 Hard To Digest Foods

1. Carb-Dense Foods

Consuming carbohydrate-rich food can lead to long-term health damage as it causes an increase in inflammation and transforms the gut flora. For example, potatoes might be considered carb-dense food but they are predominantly made of water. Rice, pasta, pretzels, bagels or doughnuts are more harmful to the body as they are intensely carb-rich.

2. Fried Food

Fried food should be a strict no-no as it harms the body at various levels. Not only does it add to the pounds on the body but also it is hard to digest. Since the body finds it hard to digest them, they may move through the intestines without being broken down and cause diarrhoea or bloating. The fibre content of most fried foods is low and that makes them hard to digest. They may even cause constipation. If you are undergoing a tough digestive time, put low-fat, nonfried food on the menu to restore your gut health. Even those foods that are rich in fat should be cut out from your eat-list. Items like ice cream, steaks, French fries and others are tough to digest and can leave you feeling uncomfortable and full.

3. Processed Food

Processed foods are one of the worst culprits when it comes to our health. They have zero nutritional value, lack fibre and irritate the gut with the presence of unnecessary additives and preservatives. Some of them may also contain lactose which can add to your digestive woes. Not only do the processed foods increase the risk of type 2 diabetes and heart problems, apart from obesity, but they also cause gas, bloating and cramping. If you cannot completely avoid processed foods, pair them with a lean protein or some other food item that gets digested slowly to increase their nutritional value and to reduce tummy troubles.

4. Spicy Food

Spices are added to food to stimulate the digestive system. But for some people, they have an adverse effect as they might have heightened sensitivity towards spices. Many people experience gas, bloating, heartburn, acid reflux and even stomach ache with an increased spice intake. Spicy food items must specifically be avoided close to bedtime.

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5. Artificial Sweeteners

The most common stomach irritant among artificial sweeteners is sorbitol. It is found naturally in some fruits like apples, prunes and peaches. Added to sweeten chewing gum and diet foods, sorbitol causes gas, bloating and diarrhoea. Artificial sweeteners increase inflammation in the body and could give rise to many other health problems. They are even responsible for increasing the belly fat in some people.

6. High Fibre Foods

Food that is high in fibre can be difficult to digest since the stomach needs more effort to break it down. High fibre food includes raw vegetables, lentils, beans and brown rice.

Even vegetables make it to the list of ‘worst foods for digestive health list’ Yes, raw vegetables are good for your health and most nutritionists have gone hoarse speaking about their benefits but the key is moderation. Since raw vegetables are rich in fibre, the insoluble kinds, they can give rise to gas, bloating, diarrhoea and other such stomach problems. Lentils should also be consumed in moderation since they can get difficult to digest.
For those with a sensitive gastrointestinal tract, digesting such fibre-laden produce becomes difficult. They can gorge on stir-fried or steamed veggies as cooking them breaks down their fibre and makes them easier on the stomach.

7. Alcohol

Alcohol is bad for the stomach and the liver. It is toxic to the body and causes severe health problems like cirrhosis and addiction. Even moderate amounts of alcohol can relax the oesophagal sphincter and could cause heartburn and acid reflux. In high amounts, it can cause inflammation of the stomach lining, cramps and diarrhoea. Moreover, alcohol has just empty calories and it slows down the fat metabolizing processes in the body.

8. Coffee

For those who cannot function without their daily cup of coffee, this is bad news but too much caffeine is harmful to your digestive system. It increases gastrointestinal tract motility and this reduces the time food spends in the gut. This leads to diarrhoea and low nutrition levels. Since it is a diuretic, it can cause dehydration and therefore lead to constipation. Also, caffeine leads to increased acid production in the stomach. Someone who is undergoing tummy troubles should stay away from caffeine in colas, chocolates and even tea. Limit your coffee intake and preferably don’t have it on an empty stomach.

Also Read: Impact Of Caffeine Overdose You Should Know!

9. Dairy Products

Milk and milk products are tough to digest for everyone, more so for some than others. This is due to the presence of Lactose, a kind of sugar found in dairy products. When someone is unable to digest this food group, they develop gas, bloating and in some cases nausea even. Consuming too many dairy products can lead to diarrhoea as they enter in the large intestine and entertain it. To make up for the lost nutrition due to avoiding dairy products, one could consume yoghurt and hard cheese as they do not have lactose present in them.

Also Read: 6 Best Lactose-Free Substitutes For Regular Milk

10. Acidic Foods

Food items like tomato sauce, citrus fruits like oranges, sweet lime, lemons and limes have an acidic nature. They cause irritation to the stomach lining and disturb the gut environment. Even colas and carbonated beverages can cause gas and bloat. Acidic foods must be avoided generally in too large quantities especially more so when one has a stomach upset or diarrhoea as they can irritate the body further. 

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11. High Fructose Foods

Foods that are artificially sweetened with fructose including fruit juice, sodas and pastries cause bloating and gas and can be difficult for people to digest. If consumed too much can lead to diarrhoea and cramping. 

12. Peppermint

Although peppermint is consumed by people for a burst of freshness after having a meal it is also responsible for doing just the opposite which is causing heartburn. It relaxes the muscles which are situated at the top of your stomach, causing the food to move back in your oesophagus.  

The best way to lower the pressure created by food that pushes back is when meals are consumed in small portion sizes, the excess weight is shed and you do not lie down immediately after eating. 

13. Corn

People love too much crispy corn and corn chaat during parties or festive occasions. They are tasty and a hit amongst people of all ages. But then at night or in the morning, you might have noticed a few corn kernels in your stools and probably wondered why that happened. Well, here is the answer. Corn is made up of cellulose and the human body does not have the right enzymes to break it down. This makes it difficult for the digestive system to fully break down corn and can sometimes lead to gas and bloating.

Facing digestion issues? Here’s the best kit to support your digestive system

Conclusion

Although some food can be difficult to digest, it does not mean that they are harmful. Food that is rich in fibre is essential for maintaining the proper formation of stool. Food like cabbage and beans can also aid your weight loss journey. The key is to consume in moderation and according to the signals of your body. If you have been eating healthy and are still experiencing digestive issues, you need to relook at how your food choices are troubling your stomach. If you feel that certain food causes digestion issues, you should avoid them.

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Also Read: 15 Reasons Why Spinach Is Called A Superfood

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

The enemy of metabolism: food that is difficult to digest

In our intestines, food softens, grinds and breaks down into components. And the easier the food is to digest, the easier it will be for food to move through the intestines. Heavy foods provoke heartburn, heaviness in the stomach, nausea and excessive gas formation. What foods interfere with the harmonious digestion of food and, as a result, digestive problems?

Fried foods

If fatty foods are provided with additional fat during cooking, then the digestive system will most likely not be able to cope with such an amount of fat. He will spend a lot of energy on splitting, being distracted from digesting other foods and extracting useful substances from them.

Spicy dishes

On the one hand, spicy food helps digestion and stimulates blood circulation in the internal organs of the digestive tract. But an excess of spicy ingredients, on the contrary, leads to irritation of the walls of the stomach and esophagus, which will result in indigestion, heartburn and pain.

Beans

Read also: 3 products that cleanse the body and speed up metabolism

Beans are a source of vegetable protein and dietary fiber, which makes them a useful product. But beans also contain carbohydrate oligosaccharides, which are hard to digest and cause gas. To avoid this effect, beans should be soaked before cooking.

Mashed potatoes

Mashed potatoes are prepared with the addition of milk or cream, and a rare adult, and even a child, can completely digest lactose. Potato itself is a starchy vegetable with complex carbohydrates in its composition, and in combination with milk leads to bloating and heaviness of the stomach.

Cruciferous vegetables

All types of cabbage are incredibly beneficial for the body. But at the same time, they are fraught with danger – the carbohydrate raffinose, which is hard to digest and inflates the intestines like a balloon. Discomfort and pain are provided to you.

Raw onion

Any raw onion, although useful for the body with its antibacterial properties, vitamins and microelements, is still frankly irritating to the mucous membranes of internal organs. It changes the acidity of the stomach and leads to excessive gas formation.

Ice cream

Ice cream not only carries the risk of lactose indigestion. But in itself it is a very fatty product. This delicacy is fraught with stomach cramps, indigestion. And the sugar content in this dessert is much higher than the permissible norms.

Natural juices

It would seem that a glass of solid benefits. But fruits, especially citrus fruits, are a source of many acids that irritate the delicate walls of the stomach and intestines. And if such a negative effect from one fruit is barely noticeable, then several fruits in one glass are a direct provocation of the gastrointestinal tract.

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Recall that earlier we told you what you need to eat for beautiful nails, hair and skin, as well as what foods cause instant damage to the skin.

Heavy food: what is important to know?

Our brain is well versed in delicious food and distinguishes between hot and cold, bitter and sweet foods thanks to special cells of the tongue – receptors. But the “gourmet” of the body – the digestive system – “knows a lot” in light and heavy food. As you understand, heavy food is not the weight of a serving on a plate, but something else.

The first and main sign of a heavy meal is high calorie content.

It should be noted that the calorie content of food depends on the chemical composition, and not on the recipe for preparing the dish. For example, 100 g of walnuts contains more than 600 kilocalories, and a 100-gram donut contains about 350.

Heavy food

All products of animal origin are considered heavy food:

• meat;
• fat;
• dairy products.

The list is supplemented by:

• sugar;
• flour products;
• chocolate;
• carbonated soft drinks;
• bananas;
• potatoes;
• grapes.

Unfortunately, all the “goodies” invented by culinary specialists are, in most cases, heavy food.

Slow digestion in the stomach and small intestine is the second sign of heavy food.

Cooking method matters. Imagine – ordinary chicken eggs, depending on the method of preparation, can be either heavy or light food. A heavy meal option is scrambled eggs, a light meal option is soft-boiled eggs.

Hard, salty, spicy and fatty foods are hard to digest.

Light food

In contrast to heavy food, light food contains few calories, so it is easily and quickly digested. On the “easy list”:

• zucchini;
• carrots;
• cucumbers;
• beets;
• currant;
• raspberries;
• citrus fruits.

…and in addition:

• vegetable or meat pureed soups;
• boiled meat or fish;
• steamed vegetables;
• fish and meat;
• vegetable purees;
• casseroles;
• well-boiled porridges;
• jelly;
• low-fat cottage cheese;
• mousses without sugar.

Light food promotes mental work, heavy food will provide you with energy for longer during physical exertion.

“The East is a delicate matter!”
Tibetan sages believe that the skillful combination of products changes the quality of food. For example, rice is a light food, while milk is heavy. If milk is heated with saffron, it becomes “light”, while rice boiled in milk becomes “heavy”. You should not mix light and heavy foods in one meal, very cold and very hot dishes, food left over from past meals and freshly prepared food.

Do I need a diet?

“War, war, but lunch is on schedule!” – said the King of Prussia Friedrich Welhelm the First, and he was absolutely right!

It will be easier for the digestive system to work if you start eating at the same time. By the time of the meal, the required amount of gastric, pancreatic juice and bile will be produced.

More high-calorie food should be eaten in the first half of the day in order to stock up on the necessary energy, and nutritionists advise lighter meals for dinner.

The theoretical part of the article is over. It’s time to move on to practice. But in practice, many of us are different. Rushing to work, we do not have time to have breakfast, we have a snack on “cookies” or a hot dog at lunchtime, and in the evening we “come off in full”. The result is indigestion, bloating, heartburn, constipation.

And who among us is able to refuse a picnic and exchange vegetable puree soup for fragrant shish kebab? That’s it! When you feel in your mouth a piece of juicy, grilled meat on an open fire, you, by and large, do not care that barbecue is heavy food!

How to help the body cope with “gastronomic abundance”?

Scientists invented pancreatic enzymes to help the digestive system. For which a big thanks to them! Many of these drugs are your good friends. Mezim-forte, Creon, Festal and other similar preparations more than once helped us out at the “holidays of life”.

We should not forget that in the process of digestion of food many harmful substances are formed.