We have all had an upset stomach from time to time. Whether we’ve dealt with a stomach bug, food poisoning, or have just eaten too much of something that doesn’t sit well with our body, the experience of a belly ache can be all too common.
Often accompanied by symptoms such as gas, bloating, acid reflux, and nausea, an upset stomach is most often related to something we consume. However, in rarer cases, an upset stomach may be associated with a more serious underlying problem such as lactose intolerance or digestion problems.
For most, the first step to figuring out exactly what could be causing your stomach problems is to eliminate certain foods from your diet to determine if the removal has made a difference to your stomach and overall digestion.
While most foods are okay to consume in moderation, there are some you may want to rethink eating, especially if you experience stomach discomfort immediately following indulgence.
What is an upset stomach?
While most of us know the symptoms associated with an upset stomach, understanding what it is biologically is a whole other concept.
An upset stomach occurs when the mucosal cells in the lining of the stomach and intestines are irritated and inflamed.
Most cases of an upset stomach can be treated at home with a diet of clear liquids for 24-36 hours following symptom onset. After that, small, frequent sips are encouraged hourly to ensure your body stays hydrated. Your urine should remain a dull yellow or clear color.
Once you begin to feel better, you can start slowly reintroducing bland food into your diet until you are back to normal.
To prevent an upset stomach, you may want to consider nixing some unexpected but proven stomach-turning foods from your diet.
Top 5 Unexpected Foods That Can Cause an Upset Stomach
1. Sugar-Free Foods
Although we are told how detrimental sugar can be to our bodies, sugar-free food options aren’t much better for us, if at all, especially if you are living a digestive condition or chronic gastrointestinal problem.
In many instances, natural sugar is replaced by sugar alcohol to lower the sugar content in foods and beverages. In addition, Sorbitol and xylitol are marketed to promote weight loss and help those who consume too much sugar to cut down on their intake.
Many sugar-free options containing these and other sugar alcohols cause gastrointestinal distress in many people with symptoms that include gas, cramping, and diarrhea. If you notice an upset stomach or other symptoms after consuming a sugar-free product, consider avoiding it altogether.
2. Dairy Products
Milk and other dairy products have been long thought of as something to avoid for those suffering from lactose intolerance, but the truth is that they can cause stomach issues for people who don’t suffer from that particular condition.
While most dairy products are chock full of protein and calcium, the lactose in them causes stomach upset for about 65% of the population. This is because our bodies cannot fully digest lactose in a healthy manner, leaving us with symptoms like bloating, gas, and gastric issues.
If you notice changes in your belly when consuming dairy, consider getting tested for lactose intolerance or lessening your daily intake of dairy products.
3. Whole Grains
Whole grains contain fiber which is an essential part of a healthy diet. However, too much fiber can wreak havoc on our digestive system leading to gastric distress and an upset stomach.
The daily recommended fiber intake for men is 38 grams, while women should consume around 25 grams. Try to keep it within this amount to avoid any adverse side effects of too much fiber.
When consuming fiber, consider upping your water intake to combat the potential stomach side effects.
4. Citrus fruits
Celebrated for their high levels of vitamin C, citrus fruits are a nutritious and delicious option to up your fruit intake, but they can cause digestive issues for some.
Because of their high acidic levels, citrus fruits like lemons, limes, and oranges can cause acid reflux and stomach pain.
If you experience this after enjoying this type of fruit, consider replacing it with another fruit high in vitamin C but lower in acidities, such as honeydew melon, banana, mango, or blueberries.
5. Cruciferous Vegetables
There’s something about the crunch of raw vegetables that makes them extra delicious. But, the truth is that although they’re tasty and high in vitamins and nutrients, they could be causing negative effects on your gut and digestive system.
Cruciferous vegetables like broccoli and cauliflower contain high levels of insoluble fiber, which can quickly lead to digestive upset, especially when consumed raw. Symptoms can include bloating, gas and cramping.
The good news is that you don’t have to entirely avoid these vegetables, instead, enjoy them roasted, sauteed, or steamed and lessen the amount you eat in one serving.
Upset stomach diagnosis and treatment
If you frequently experience an upset stomach, you should speak with your doctor to better determine the cause through a thorough examination and comprehensive care plan.
To learn more about foods that could be hurting your digestive system or to set up a consultation with our experienced gastroenterology specialists, contact us today.
Don’t continue to live with stomach or digestive problems; get the diagnosis and treatment you need now.