Dietary Changes for a Sensitive Stomach: What to Eat and What to Avoid


If you have a sensitive stomach, you know how frustrating it can be to deal with frequent digestive issues. Certain foods and beverages can trigger symptoms like bloating, cramps, gas, and diarrhea. Making dietary changes to avoid these triggers can help you manage your symptoms and improve your overall gut health. In this article, we will discuss what foods to eat and what foods to avoid if you have a sensitive stomach.

What to Eat

When it comes to managing a sensitive stomach, it’s important to focus on eating foods that are gentle on your digestive system. Here are some options to consider:

  • Low-FODMAP foods: Following a low-FODMAP diet can help alleviate symptoms of irritable bowel syndrome (IBS), which is a common cause of digestive issues. Foods low in FODMAPs include bananas, rice, carrots, and lean proteins like chicken and fish.
  • Probiotic-rich foods: Incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help promote a healthy balance of gut bacteria and improve digestion.
  • Soluble fiber: Foods high in soluble fiber, such as oats, apples, and flaxseeds, can help regulate bowel movements and ease symptoms of constipation.
  • Lean proteins: Opt for lean proteins like chicken, turkey, and fish, as they are easier to digest compared to fatty cuts of meat.
  • Water: Staying hydrated is crucial for maintaining good digestive health. Drinking plenty of water throughout the day can help prevent constipation and support proper digestion.

What to Avoid

On the other hand, there are certain foods and beverages that can exacerbate symptoms of a sensitive stomach. Here are some items to steer clear of:

  • Spicy foods: Spicy foods can irritate the stomach lining and trigger symptoms like heartburn and indigestion.
  • Acidic foods: Foods high in acidity, such as citrus fruits, tomatoes, and vinegar, can worsen symptoms of acid reflux and stomach pain.
  • Processed foods: Processed foods that are high in sugar, salt, and artificial ingredients can disrupt gut health and lead to digestive issues.
  • Dairy: Many people with sensitive stomachs are lactose intolerant, meaning they have difficulty digesting dairy products. Avoiding milk, cheese, and yogurt can help alleviate symptoms like bloating and gas.
  • Caffeine and alcohol: Both caffeine and alcohol can irritate the stomach lining and contribute to symptoms like heartburn and acid reflux.


Managing a sensitive stomach requires paying close attention to your diet and making thoughtful choices about what to eat and what to avoid. Incorporating low-FODMAP foods, probiotic-rich foods, soluble fiber, and lean proteins can help support healthy digestion and alleviate symptoms of bloating, gas, and cramps. On the other hand, avoiding spicy foods, acidic foods, processed foods, dairy, caffeine, and alcohol can help prevent flare-ups and reduce discomfort. By making these dietary changes, you can take control of your digestive health and enjoy improved overall well-being.


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