10 Best & Worst Foods for Your Tummy Everyday Health Menu NewslettersSearch Digestive Health 10 Best and Worst Foods for Your Tummy By Jennifer Gruenemay Reviewed: November 14, 2017 Fact-Checked Below is a list of foods to avoid and eat.iStock Gas, stomachaches, How you eat can affect the way you feel too.“If you don’t digest your food properly, your cells don’t get what they need to function optimally,” says Liz Lipski, PhD, a clinical dietitian and author of The “Two-thirds of the immune system is in the digestive tract,” Lipski says. “There are more Here’s how to keep your digestive system working well. 5 Worst Foods for Your GutWorst Food for Your Gut #1: Red meatThe more red meat you eat, the higher your risk of How to avoid it: If you need to eat red meat, choose lean cuts of beef, lamb and pork and try to substitute in more protein- and iron-rich legumes in place of red meat when you can, such as a grilled portobello mushroom instead of a burger.Worst Food for Your Gut #2: Processed meatLunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates.Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens.How to avoid it: Stick to fresh, lean cuts of meat and choose other forms of protein (legumes and grains). Worst Food for Your Gut #3: Hydrogenated oilsTrans fats are created when liquid oils are hydrogenated, allowing them to become solid at room temperature and enabling fats in foods to last longer on supermarket shelves.But your body pays a high price: Trans fats are tough to digest and have been linked to many health problems, including increased bad ( In November 2013, the Food and Drug Administration (FDA) announced its push for food companies to phase out trans fats. The agency already requires trans fats to be on labels, but it also allows manufacturers to claim zero trans fats if there are fewer than 0.5 grams per serving.Don’t be fooled. If a food lists any hydrogenated oil as an ingredient, it contains trans fats.How to avoid it: Ditch the packaged, processed stuff and get your nutrients from foods that are fresh, whole and natural. Worst Food for Your Gut #4: GlutenFood sensitivities affect 10% to 20% of us and can cause plenty of digestive complaints, including gas, cramping, About 2 million Americans suffer from Gluten is a protein found in barley, rye, spelt, wheat and many other foods, including processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more. How to avoid it: Eating a Check out these Worst Food for Your Gut #5: LactoseAnother potential cause of stomachaches is lactose, the main sugar found in milk. Avoiding milk and dairy products will help, but you don’t have to give up all dairy. Some lactose-intolerant people do fine with small amounts of milk.How to avoid it: Drink lactose-free milk and eat cultured dairy products, like yogurt, which break down lactose. Aged cheeses (like cheddar and Swiss) have less lactose and may be easier to digest. And many lactose intolerant people are able to eat dairy products with the help of a product like Lactaid, which provides the lactase needed by the body to break down the lactose in dairy foods. 5 Best Foods for Your GutBest Food for Your Gut #1: Dietary fiberOur Pick: PrunesFiber keeps things moving through your digestive system and out. Otherwise, your colon is stuck with toxins that can build up and your body then begins reabsorbing toxins, hormones and other substances. “If you don’t have regular bowel movements, you’re retaining wastes that your body has finished with,” Lipski says. “It’s like not moving a stinky garbage bag out of your kitchen.” A diet rich in fiber protects against colon cancer and cancers of the small intestine, according to a 2008 study in the journal Gastroenterology. It also keeps blood sugar on an even keel. Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes are the go-to fruit. Why? They have a mild Best Food for Your Gut #2: ProbioticsOur Pick: Yogurt Our intestinal flora, in fact, is made up of trillions of good bacteria that aid in digestion and promote immunity and health.The No. 1 probiotic food is yogurt. Yes, it’s a dairy product, but eating yogurt calms digestive complaints. That’s because it contains live cultures, typically lactobacillus and bifidobacterium, that help lactose digestion.When choosing a yogurt, make sure the cultures are listed as “live” or “active.” Yogurts with added fiber are even better.But steer clear of yogurts with a lot of sugar. Sugar hurts your Best Food for Your Gut #3: PrebioticsOur Pick: LentilsPrebiotics are food for probiotics.“Bacteria multiply very quickly but need food once they reach the intestines,” Lipski says.Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.Fortunately, prebiotics are found in many foods.Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.Lentils, a legume, are a great source of prebiotics and dietary fiber.To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes or bell peppers. Best Food for Your Gut #4: Gluten-free grainsOur Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn’t necessarily bad for you. But it does cause stomachaches for many people.About 30% of us poorly digest gluten-containing grains, Lipski says. For that, you can blame your genetics. But many people, regardless of family history, feel better when they stop eating them.Expanding your grain repertoire is a good idea whether or not you’re gluten-intolerant. It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more. Best Food for Your Gut #5: Fermented foodsOur Pick: SourdoughSometimes your GI tract just needs a break. Fermented foods are the solution.“Fermenting or culturing makes food more digestible by actually ‘predigesting’ it for you,” Lipski says.Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads are often made with wheat flour, but the fermentation weakens the gluten.If you want to avoid wheat entirely, many grocery stores now offer 100% gluten-free sourdough. Something to Wash it All DownDon’t forget the most essential “food” of all: water. Digestion can’t occur without water, so be sure to drink eight 8-ounce glasses throughout the day, and more if you’re exercising a lot and/or in hot, humid weather. For more information, check out our How Much Do You Know About Food?You know that brownies taste better when they’re just out of the oven and that cranberry sauce will be bitter if you don’t add enough sugar. But do you know who invented the brownie or how to select the ripest cranberries? Find out how much you really know about the history and fun facts of your favorite foods with this quiz. NEWSLETTERS Sign up for our Digestive Health Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Digestive Health Gut Check: Can Cookie Dough Really Harm Your Gut? It’s not just the raw eggs that can make you sick.By Kaitlin SullivanOctober 4, 2022 Gut Healthy Foods Worth Trying — or Not Are you plagued with gut problems and looking for a solution? The answer might be in your diet. Read on for expert advice on which foods might be worth...By Jane OkojiAugust 23, 2022 Are Bidets Good for Your Bum—and the Planet? Here’s all you need to know about the clean tush movement.By Jordan M. DavidsonAugust 22, 2022 Gut Check: Is Coffee Good for Your Gut Microbiome? Drinking coffee comes with a number of health benefits, and now some studies suggest that may be because it supports a healthy gut.By Ashley WelchAugust 17, 2022 Mom, My Tummy Hurts: Common Digestive Issues in Kids Stomachaches in kids can come and go, but frequent tummy troubles may need medical attention.By Stacy KishJuly 22, 2022 The Consumer’s Guide to Biologics for Eosinophilic EsophagitisBy Maria MastersJuly 21, 2022 Can You Get Sick From a Swimming Pool or Lake? Find out about the germs that lurk beneath the surface at swimming holes — and what you can do to protect yourself and your family.By Sandra GordonJuly 19, 2022 What to Know About Elimination Diets for Eosinophilic Esophagitis An elimination diet can be challenging, time-consuming, and expensive. In the end, though, it may reveal exactly what’s triggering your symptoms.By Johanna NeesonJuly 18, 2022 Dealing With Dysphagia When You Have Eosinophilic Esophagitis Difficulty swallowing is a common symptom of eosinophilic esophagitis, but there are some simple ways to mitigate this side effect and ease discomfort...By Jennifer Kelly GeddesJuly 18, 2022 4 Natural Remedies for Reflux Due to Eosinophilic Esophagitis When conventional medicine isn’t enough, the addition of a complementary treatment or two may be the key to relief from heartburn caused by EoE.By Jennifer Kelly GeddesJuly 18, 2022 MORE IN Fibromyalgia: What to Eat, What to Avoid 10 Health Issues That May Lead to EPI What Is Exocrine Pancreatic Insufficiency? Wellness inspired Wellness enabled FacebookTwitterInstagramPinterestYoutubeTikTok About Us Careers Editorial Policy Newsletters Meet Our Health Expert Network Privacy Policy Health News Accessibility Statement Terms of Use Contact Us Feedback Do Not Sell My Personal Information Popular Topics AdChoices NEWSLETTERS Get the best in health and wellness SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. A PROPERTY OF EHGLogo More From Everyday Health: Castle Connolly Top Doctors DailyOM Diabetes Daily Everyday Health Care Migraine Again 1996-2022 Everyday Health, Inc. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Badges Badges Badges