What foods are the most difficult to digest. How can certain foods impact digestive health. Which dietary choices may lead to digestive discomfort. What are some alternatives to hard-to-digest foods.

The Impact of Food Choices on Digestive Health

Our digestive system plays a crucial role in overall health and well-being. The gut microbiome, composed of trillions of bacteria, not only aids in the assimilation of nutrients but also influences inflammation levels, immunity, and even body weight. Poor dietary choices can lead to various digestive issues, including Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), constipation, and diarrhea.

Understanding which foods are harder to digest can help individuals make informed choices about their diet and potentially alleviate digestive discomfort. Let’s explore some of the most challenging foods for digestion and discuss alternatives or strategies to minimize their impact.

Carbohydrate-Rich Foods: A Double-Edged Sword

Carbohydrate-dense foods can be particularly challenging for the digestive system, especially when consumed in large quantities. While carbohydrates are an essential macronutrient, certain types can cause more issues than others.

Why are some carbs hard to digest?

• Complex carbohydrates require more time and effort to break down
• Some carbs, like certain fibers, cannot be fully digested by human enzymes
• Rapid consumption of high-carb foods can lead to bloating and gas

To improve digestion of carbohydrates, consider the following tips:

1. Opt for whole grains over refined carbohydrates
2. Introduce high-fiber foods gradually to allow your digestive system to adapt
3. Pair carbohydrates with protein and healthy fats to slow digestion and improve satiety

Fatty Foods: Slowing Down the Digestive Process

Foods high in fat content can be particularly challenging for the digestive system. While some fats are essential for health, excessive consumption can lead to various digestive issues.

How do fatty foods affect digestion?

Fatty foods slow down the digestive process, as they require more time and effort to break down. This can lead to feelings of fullness, bloating, and in some cases, diarrhea. Rich sauces, fatty cuts of meat, and creamy desserts are common culprits.

To minimize digestive discomfort from fatty foods:

• Choose lean protein sources over fatty cuts of meat
• Opt for baked or roasted dishes instead of fried foods
• Use vegetable-based sauces rather than cream or butter-based options
• Practice portion control with high-fat foods

Acidic Fruits: A Potential Trigger for Digestive Discomfort

While fruits are generally considered healthy, some individuals may experience digestive issues with acidic fruits, particularly citrus varieties.

Why can acidic fruits cause digestive problems?

Acidic fruits like oranges, grapefruits, and lemons can irritate the lining of the stomach and esophagus, potentially leading to heartburn or acid reflux. Additionally, their high fiber content may cause bloating or gas in some individuals.

If you’re sensitive to acidic fruits, consider these alternatives:

• Choose low-acid fruits like bananas, melons, or berries
• Consume acidic fruits in moderation and as part of a balanced meal
• Try cooking or juicing acidic fruits to reduce their acidity

Artificial Sweeteners: Hidden Digestive Disruptors

Artificial sweeteners, often found in sugar-free products, can cause unexpected digestive issues for many people.

How do artificial sweeteners affect digestion?

Sweeteners like sorbitol, commonly used in sugar-free gum and candies, can lead to cramping and diarrhea when consumed in large quantities. The FDA warns that consuming 50 grams or more of sorbitol daily may cause diarrhea, though some individuals may experience issues with much lower amounts.

To avoid digestive problems related to artificial sweeteners:

• Read labels carefully and be aware of sweetener content in foods and drinks
• Limit consumption of sugar-free products, especially those containing sorbitol
• Opt for natural sweeteners in moderation, such as stevia or small amounts of honey

High-Fiber Foods: Balancing Benefits and Challenges

While fiber is essential for digestive health, rapidly increasing fiber intake can lead to temporary digestive discomfort.

Why can high-fiber foods be hard to digest?

The human body lacks enzymes to break down certain types of fiber fully. As a result, consuming large amounts of fiber-rich foods like whole grains and vegetables can cause gas, bloating, and cramping, especially if your digestive system isn’t accustomed to high-fiber intake.

To incorporate more fiber into your diet without discomfort:

1. Increase fiber intake gradually over several weeks
2. Stay well-hydrated to help fiber move through the digestive system
3. Choose a variety of fiber sources, including both soluble and insoluble fibers
4. Consider temporarily reducing fiber intake if experiencing significant discomfort

Legumes: Balancing Nutritional Benefits with Digestive Challenges

Beans and other legumes are nutrient powerhouses, rich in protein and fiber. However, they can also be notoriously difficult to digest for many people.

Why are legumes hard on the digestive system?

Legumes contain complex sugars called oligosaccharides that the human body cannot break down. Instead, bacteria in the gut ferment these sugars, producing gas as a byproduct. This can lead to bloating, cramping, and flatulence.

To enjoy the benefits of legumes while minimizing digestive discomfort:

• Soak dried beans for at least 4 hours before cooking, discarding the soaking water
• Start with small portions and gradually increase your intake
• Try different varieties of legumes to find those that agree best with your system
• Consider using digestive enzyme supplements specifically designed for legumes

Cruciferous Vegetables: Nutritious but Potentially Problematic

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

What makes cruciferous vegetables hard to digest?

Like legumes, cruciferous vegetables contain complex sugars that can cause gas and bloating. Additionally, their high fiber content can be difficult for some individuals to process, especially when consumed raw.

To incorporate cruciferous vegetables into your diet more comfortably:

1. Cook vegetables thoroughly to break down some of the hard-to-digest fibers
2. Start with small portions and gradually increase your intake
3. Experiment with different cooking methods, such as roasting or steaming
4. Consider fermenting cruciferous vegetables, which can make them easier to digest

Dairy Products: Navigating Lactose Intolerance

Dairy products can be a significant source of digestive discomfort for many individuals, particularly those with lactose intolerance.

Why do dairy products cause digestive issues?

Lactose, the natural sugar found in milk and dairy products, requires the enzyme lactase for proper digestion. Many people lack sufficient lactase, leading to symptoms such as bloating, gas, and diarrhea when consuming dairy.

If you struggle with dairy digestion:

• Try lactose-free dairy products or plant-based alternatives
• Use lactase enzyme supplements when consuming dairy
• Opt for aged cheeses and yogurt, which typically contain less lactose
• Gradually introduce small amounts of dairy to help your body adjust

Spicy Foods: Flavor with a Digestive Kick

While many people enjoy the heat of spicy foods, these dishes can sometimes lead to digestive discomfort.

How do spicy foods affect digestion?

Capsaicin, the compound responsible for the heat in chili peppers, can irritate the lining of the stomach and intestines. This may lead to indigestion, heartburn, or even diarrhea in some individuals.

To enjoy spicy foods without digestive distress:

1. Start with milder spices and gradually increase heat levels
2. Pair spicy foods with cooling ingredients like yogurt or cucumber
3. Avoid consuming spicy foods on an empty stomach
4. Stay hydrated to help mitigate the effects of spicy foods

Processed Foods: Hidden Digestive Pitfalls

Highly processed foods often contain additives, preservatives, and artificial ingredients that can be challenging for the digestive system to handle.

Why are processed foods hard to digest?

Many processed foods are low in fiber and high in unhealthy fats, sugars, and artificial additives. These components can slow digestion, lead to inflammation, and disrupt the balance of gut bacteria.

To improve your digestive health:

• Choose whole, unprocessed foods whenever possible
• Read labels carefully and avoid products with long lists of unfamiliar ingredients
• Cook meals at home using fresh ingredients to control what goes into your food
• Gradually replace processed snacks with whole food alternatives

Alcohol: Impact on Digestive Function

While not a food per se, alcohol consumption can significantly affect digestive health and function.

How does alcohol influence digestion?

Alcohol can irritate the lining of the stomach and intestines, potentially leading to inflammation and increased acid production. It may also interfere with nutrient absorption and disrupt the balance of gut bacteria.

To minimize the digestive impact of alcohol:

1. Drink in moderation, following recommended guidelines
2. Never consume alcohol on an empty stomach
3. Stay hydrated by alternating alcoholic beverages with water
4. Choose lower-alcohol options and avoid sugary mixers

Strategies for Improving Digestion

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

What are some general tips for better digestion?

• Eat slowly and chew your food thoroughly
• Practice portion control to avoid overwhelming your digestive system
• Stay hydrated by drinking plenty of water throughout the day
• Incorporate probiotic-rich foods or supplements to support gut health
• Manage stress through relaxation techniques or exercise
• Listen to your body and identify personal food triggers
• Consider keeping a food diary to track symptoms and identify problematic foods

By being mindful of your food choices and implementing these strategies, you can work towards better digestive health and overall well-being. Remember that everyone’s digestive system is unique, so what works for one person may not work for another. If you consistently experience digestive issues, it’s important to consult with a healthcare professional for personalized advice and treatment.

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.