Foods to Avoid and Foods to Enjoy with a Sensitive Stomach



Having a sensitive stomach can be challenging when it comes to choosing the right foods to eat. Certain foods can trigger digestive issues and discomfort, while others can provide relief and promote better digestion. In this article, we will discuss the foods to avoid and the foods to enjoy if you have a sensitive stomach.

Foods to Avoid

If you have a sensitive stomach, it’s important to avoid certain foods that can exacerbate your symptoms. Here are some common culprits:

  • Spicy foods: Spicy foods can irritate the stomach lining and trigger acid reflux or heartburn.
  • Fatty foods: High-fat foods can be difficult to digest and may cause bloating and discomfort.
  • Dairy products: Dairy products can be a common trigger for those with lactose intolerance or dairy sensitivity.
  • Caffeine: Caffeine can stimulate acid production in the stomach, leading to digestive issues.
  • Alcohol: Alcohol can irritate the stomach lining and worsen symptoms of acid reflux and gastritis.
  • Acidic foods: Acidic foods like citrus fruits, tomatoes, and vinegar can aggravate acid reflux and heartburn.
  • Carbonated drinks: Carbonated drinks can cause gas and bloating in those with sensitive stomachs.

Foods to Enjoy

On the other hand, there are certain foods that can be beneficial for those with a sensitive stomach. Here are some options to consider:

  • Plain, cooked grains like rice and oats: These are easy to digest and can help soothe an irritated stomach.
  • Lean proteins like chicken, turkey, and fish: These proteins are less likely to cause digestive issues compared to fatty meats.
  • Cooked vegetables: Steamed or boiled vegetables are gentle on the stomach and provide essential nutrients.
  • Low-acid fruits like bananas, melons, and apples: These fruits are less likely to trigger acid reflux or heartburn.
  • Herbal teas: Herbal teas like ginger, peppermint, and chamomile can help soothe digestive discomfort.
  • Non-dairy alternatives: If you have a dairy sensitivity, consider opting for non-dairy milk and yogurt options.
  • Probiotic-rich foods: Foods like yogurt, kefir, and sauerkraut can promote healthy gut bacteria and improve digestion.


Managing a sensitive stomach can be a matter of trial and error when it comes to finding the right foods that work for you. By avoiding trigger foods that exacerbate your symptoms and incorporating foods that promote better digestion, you can reduce discomfort and improve your overall well-being. Remember to listen to your body and make dietary choices that support your digestive health.


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