13 Favorite Snacks Secretly Sabotaging Your Sensitive Stomach

2. Legumes (Beans, Lentils, Chickpeas)

Beans and legumes are beloved in plant-based diets for their high protein, fiber, and mineral content—but they can be extremely rough on sensitive stomachs. That’s because they’re full of oligosaccharides, a type of complex carbohydrate that your body can’t fully digest. Instead, these sugars ferment in the large intestine, producing gas that can lead to bloating, discomfort, and even sharp abdominal cramps. For people with IBS or SIBO (small intestinal bacterial overgrowth), legumes can trigger symptoms quickly. If you want to keep legumes in your diet without the pain, preparation is key. Soaking dried beans overnight (or at least several hours) helps break down some of the problematic sugars, and rinsing canned beans thoroughly can reduce their fermentable fiber content. Cooking them until soft is also essential. For added support, digestive enzyme supplements that specifically target oligosaccharides can make legumes more tolerable. Start with smaller amounts—think a few tablespoons rather than a whole bowl—and monitor how your body responds.