If you have a sensitive stomach, avoid the foods that can cause your symptoms. Some of the most problematic foods include lactose-rich milk, ice cream, yogurt and cheese, gluten-containing grains, sugar alcohols, some vegetables and fruits and spices, although it can vary a lot between individuals. Determining all the foods that cause you problems can be difficult, but sticking to the least problematic foods should help you get your symptoms under control.
Low-Lactose Dairy
Lactose intolerance is very prevalent, especially in adults, and can develop at any age. If you are lactose intolerant, you probably still can tolerate small amounts of lactose, such as the amount found in 1/4 to 1/3 cup of regular milk. If you have a sensitive stomach, you still should be able to consume fermented dairy products, such as yogurt and kefir, as well as cheese without problems. Alternately, you can choose lactose-free milk, aged cheese, cream and butter, which have the lowest lactose content of all dairy.
Gluten-Free Carbohydrates
Gluten intolerance is more prevalent than previously thought, according to Dr. Stephen Wangen, author of "Healthier Without Wheat" and founder of the IBS Treatment Center in Seattle, Washington. Choosing gluten-free carbohydrates may help you prevent your stomach problems. Rice, potatoes, sweet potatoes, quinoa and millet can replace your usual pasta, couscous and bread if you have a sensitive stomach. You also can obtain carbohydrates from other gluten-free foods, especially fruits that you can tolerate.
Better-Tolerated Vegetables
Some vegetables, such as garlic, onions, brussels sprouts, tomatoes, broccoli and cabbage, contain fermentable short-chain carbohydrates that can trigger your stomach problems if you are sensitive, according to dietitian Patsy Catsos, author of "IBS -- Free at Last." Instead, get your fiber, vitamins and minerals from safe vegetables that are tolerated by most people with a sensitive stomach, such as green beans, zucchini, leafy greens, bean sprouts, carrots and cucumbers.
Olive Oil, Butter and Ghee
Include fats to cook your vegetables and meat or drizzle over your salads. Olive oil, butter and ghee are well tolerated for most people with a sensitive stomach. Experiment with these options to see which one your prefer and tolerate best.
Protein
Beans, lentils and soy are not good protein options for most people with sensitive stomachs. Instead, include lamb, poultry, fish, seafood or beef in your diet to get the protein you need without causing you problems. Cook your meat with a fat you tolerate and serve it with a safe vegetable for a quick and healthy meal. Go easy on the spices to avoid upsetting your stomach.
References
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms; Peter R. Gibson, et al.; 2010
- "Healthier Without Wheat: A New Understanding of Wheat Allergies, Celiac Disease and Non-Celiac Gluten Intolerance"; Stephen Wangen; 2009
- "IBS -- Free at Last: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything"; Patsy Catsos; 2009
