Why healthy foods can disrupt digestion
“The biggest misunderstanding people have is assuming that nutrient-dense foods are always gut-friendly,” says Alyssa Simpson RDN, CGN, CLT, a digestive health dietitian. “Some of the healthiest foods can be hard to digest if your gut is inflamed or imbalanced.”
“The digestive system consists of an estimated 40 trillion good bacteria,” adds Amy Bragagnini MS,RD,CSO, a registered dietitian with the Academy of Nutrition and Dietetics. These microbes help your gut effectively break down food, allowing your body to digest and absorb nutrients necessary for metabolism.
So, if your gut isn’t healthy, digestive problems may result. Gastrointestinal (GI) response can also vary based on your hydration status, medication usage, overall diet, food sensitivities or intolerances, and other factors, too.
Key contributing factors that can vary up your bowel regularity can be:
- Fiber: Per the Mayo Clinic, soluble fiber (like in oats) dissolves in water, slowing down digestion and helping to regulate bowel movements; insoluble fiber (like in whole wheat) generally adds bulk to stool, speeding up digestion and helping to prevent constipation. Fiber may help with regularity when people are hydrated and have a healthy gut, or worsen bloating, discomfort, and constipation for those with GI issues.
- Sugar alcohols: They’re a type of carb found in low-calorie sweeteners, like xylitol and sorbitol, and occur naturally in some veggies and fruits, according to the Cleveland Clinic. They feed beneficial gut bacteria, but they can contribute to bloating, gas, and diarrhea since they pull water into the intestines and aren’t fully absorbed, explains Harvard University’s medical school.
- “Trigger” foods: Food sensitivities are immune (not allergic) reactions to foods that can result in chronic gut symptoms, like irregular bowel function, bloating, and cramping. Identifying and removing “trigger” (problematic) foods may improve gut and overall health.
It can take time to figure out what foods are best for your individual gut health, says Bragagnini. Consuming a varied diet, including a mix of fermented foods, fruits, vegetables, beans, and whole grains, can help optimize gut health from the get-go.
While individual food “triggers” may affect your poop, also consider the context of the entire diet. But know that these six nourishing foods (or food categories) might mess with your digestion. In many cases, you can gradually add these foods into your diet since you’ll want to include most in your nutrient-rich eating plan.
Stay hydrated, too.
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