7. Beans and Legumes
Beans are notorious for causing gas, due to their high fiber content and the presence of oligosaccharides, which are difficult to digest. However, the health benefits of beans and legumes include decreased risk of heart disease, improved blood glucose control, and decreased risk of cancer. While introducing beans to your diet can result in embarrassing issues with gas at first, this issue should disappear within three to four weeks of regular consumption. Try a variety of beans and legumes, including black-eyed peas, lentils, garbanzo beans, black beans, and kidney beans.
6. Sugar Substitutes
There are two types of sugar substitutes. Artificial sweeteners such as aspartame, saccharin, and sucralose are composed of synthetic compounds and do not seem to cause issues with stomach upset. Meanwhile, sweeteners like mannitol, sorbitol, and xylitol are manufactured from plant sources and are also known as sugar alcohols. These sweeteners can cause diarrhea due to their effects on water in the digestive tract. As they linger in the intestinal tract, they can draw water and other fluids into the tract, resulting in diarrhea. If you use sugar substitutes and are susceptible to stomach upset, you may want to choose artificial sweeteners rather than sugar alcohols.
Fructose is a sugar found in many fruits, vegetables, and honey. It is also the main component of the refined white sugar on your pantry shelf, and of the high-fructose corn syrup manufacturers add to so many foods and beverages. Some people find fructose harder to digest than others. If you have trouble digesting fructose, Katherine Zeratsky of the Mayo Clinic recommends avoiding products containing fructose, honey, agave syrup, maple-flavored syrup, molasses, and sorghum. Additionally, Zeratsky recommends swapping high fructose fruits like apples, grapes, watermelon, and zucchini for lower fructose foods like bananas, blueberries, carrots, green beans, and lettuce.Related: 11 Signs You Might Have a Stomach Ulcer