What are the foods that are most difficult for our digestive system to process. How can we identify problematic foods and make better dietary choices for optimal gut health. What are some healthier alternatives to common hard-to-digest foods.

The Impact of Diet on Digestive Health

Our digestive system plays a crucial role in overall health and wellbeing. The gut microbiome, consisting of trillions of bacteria, is responsible not only for breaking down food, but also influences inflammation levels, immunity, and even body weight. Poor dietary choices can lead to a range of digestive issues, from mild discomfort to more serious conditions like Irritable Bowel Syndrome (IBS) and Gastroesophageal Reflux Disease (GERD).

Understanding which foods are harder for our bodies to digest can help us make more informed choices about our diet. Let’s explore some of the most challenging foods for digestion and discuss healthier alternatives.

Carbohydrate-Rich Foods: A Double-Edged Sword

Carbohydrates are an essential macronutrient, but certain types can be problematic for digestion. Refined carbohydrates, in particular, can cause rapid spikes in blood sugar and contribute to inflammation.

Why are some carbs harder to digest?

• Rapid breakdown leading to blood sugar spikes
• Low fiber content, slowing digestion
• Potential to feed harmful gut bacteria

Healthier alternatives include whole grains, legumes, and vegetables, which provide complex carbohydrates and fiber to support digestive health.

Fatty Foods: The Digestive System’s Nemesis

While some fats are essential for health, excessive consumption of fatty foods can wreak havoc on digestion. Foods high in saturated and trans fats are particularly problematic.

How do fatty foods impact digestion?

1. Slow down stomach emptying
2. Increase risk of acid reflux
3. May cause diarrhea in some individuals

Opt for healthier fats found in foods like avocados, nuts, and fatty fish to support digestive health without overwhelming the system.

Dairy Products: A Common Digestive Culprit

Dairy can be a nutritious part of many diets, but for those with lactose intolerance or sensitivity, it can lead to significant digestive distress.

Symptoms of dairy intolerance may include:

• Bloating and gas
• Abdominal cramps
• Diarrhea

For those who struggle with dairy, plant-based alternatives like almond milk, coconut yogurt, or lactose-free products can be excellent substitutes.

Artificial Sweeteners: Hidden Digestive Disruptors

While artificial sweeteners may seem like a helpful way to reduce calorie intake, they can cause significant digestive issues for many people.

Why are artificial sweeteners problematic?

Sweeteners like sorbitol and xylitol are not fully absorbed by the body, leading to fermentation in the gut. This can result in gas, bloating, and diarrhea, especially when consumed in large quantities.

Instead of artificial sweeteners, consider natural alternatives like stevia or small amounts of honey or maple syrup.

Spicy Foods: Flavor with a Fiery Kick to Digestion

Spicy foods can add exciting flavors to meals, but they may also cause digestive discomfort for some individuals.

How does spicy food affect digestion?

• Can irritate the lining of the esophagus and stomach
• May exacerbate acid reflux symptoms
• Can speed up digestive transit time, leading to diarrhea

If you enjoy spicy foods but find them hard to digest, try reducing the heat level or incorporating cooling ingredients like yogurt or coconut milk into spicy dishes.

Acidic Foods: Balancing Flavor and Digestive Comfort

Acidic foods like citrus fruits, tomatoes, and vinegar can be nutritious but may cause issues for those with sensitive digestive systems.

What are the potential effects of acidic foods?

1. Increased risk of heartburn and acid reflux
2. Irritation of the stomach lining
3. Exacerbation of ulcer symptoms

To enjoy the benefits of acidic foods without discomfort, try consuming them in smaller quantities or pairing them with non-acidic foods to buffer their effects.

Processed Foods: The Digestive System’s Adversary

Highly processed foods often contain additives, preservatives, and artificial ingredients that can be challenging for our bodies to break down and absorb properly.

Why are processed foods hard to digest?

• Often low in fiber and nutrients
• May contain artificial additives that disrupt gut bacteria
• High in unhealthy fats and refined sugars

Focusing on whole, minimally processed foods can significantly improve digestive health and overall wellbeing.

Cruciferous Vegetables: Nutritious but Potentially Problematic

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are packed with nutrients but can be challenging for some people to digest.

What makes cruciferous vegetables hard to digest?

These vegetables contain complex sugars and fiber that can be difficult for the body to break down, leading to gas and bloating. Cooking these vegetables thoroughly and introducing them to your diet gradually can help mitigate digestive issues.

Alcohol: A Digestive System Disruptor

While not a food per se, alcohol can have significant impacts on digestive health when consumed in excess.

How does alcohol affect digestion?

1. Irritates the lining of the stomach and intestines
2. Can lead to increased acid production
3. May disrupt the balance of gut bacteria

Moderating alcohol intake and staying hydrated can help minimize its negative effects on digestion.

Caffeine: A Double-Edged Sword for Digestion

Caffeine, found in coffee, tea, and some sodas, can have both positive and negative effects on digestion.

What are the digestive impacts of caffeine?

• Can stimulate bowel movements
• May exacerbate acid reflux symptoms
• Can increase stomach acid production

For those sensitive to caffeine’s effects, reducing intake or opting for herbal teas can be beneficial.

Fried Foods: A Greasy Challenge for Digestion

Fried foods are often high in unhealthy fats and can be particularly difficult for the digestive system to process.

Why are fried foods hard to digest?

The high fat content in fried foods can slow down digestion and lead to feelings of discomfort and bloating. Additionally, the process of frying can create harmful compounds that may irritate the digestive tract.

Opting for baked, grilled, or air-fried alternatives can provide similar flavors with less digestive stress.

Legumes: Nutritious but Notorious for Digestive Discomfort

Beans, lentils, and other legumes are excellent sources of protein and fiber, but they can also cause digestive issues for some people.

What makes legumes challenging to digest?

• Contain complex sugars that can be difficult to break down
• High fiber content may cause gas and bloating
• Some people lack enzymes needed to fully digest legumes

Soaking legumes before cooking, using digestive enzymes, or gradually increasing intake can help improve tolerance.

Strategies for Improving Digestive Health

While certain foods may be challenging to digest, there are several strategies you can employ to support your digestive system:

1. Eat mindfully and chew food thoroughly
2. Stay hydrated to support digestive processes
3. Incorporate probiotic-rich foods to support gut health
4. Manage stress through relaxation techniques or exercise
5. Consider keeping a food diary to identify problem foods

By being mindful of potentially problematic foods and implementing these strategies, you can work towards better digestive health and overall wellbeing.

The Role of Individual Variation in Digestive Health

It’s important to note that digestive health is highly individual. While some foods may be universally challenging to digest, others may only cause problems for certain people.

How can you determine your personal digestive triggers?

• Keep a detailed food and symptom journal
• Try an elimination diet under medical supervision
• Consider food sensitivity testing
• Work with a registered dietitian or gastroenterologist

Understanding your unique digestive needs can help you make informed choices about your diet and lifestyle.

The Importance of Balanced Nutrition for Digestive Health

While it’s crucial to be aware of foods that may be hard to digest, it’s equally important to maintain a balanced, nutritious diet.

What elements should a digestive-friendly diet include?

1. Variety of fruits and vegetables for fiber and nutrients
2. Lean proteins for essential amino acids
3. Healthy fats for hormone balance and nutrient absorption
4. Whole grains for sustained energy and gut health
5. Probiotic-rich foods to support beneficial gut bacteria

By focusing on a well-rounded diet and paying attention to your body’s signals, you can support optimal digestive function and overall health.

Remember, if you experience persistent digestive issues, it’s important to consult with a healthcare professional. They can help identify underlying causes and develop a personalized plan to improve your digestive health.

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.