Favorite Snacks Secretly Sabotaging Your Sensitive Stomach

7. Raw Onions and Garlic

Onions and garlic are nutritional heavyweights—packed with antioxidants and prebiotic compounds that support gut health. However, they’re also part of the high-FODMAP group of foods, meaning they contain fermentable carbohydrates that can be difficult to digest for those with sensitive guts or IBS. Raw onions and garlic, in particular, are more likely to cause bloating, gas, and cramping due to their potent sulfur compounds and high fructan content. Cooking these ingredients helps break down the offending compounds and makes them significantly easier to tolerate. Roasting, sautéing, or simmering garlic and onions in soups or sauces allows you to keep their flavor while reducing their impact on digestion. For some, using garlic-infused oil (which contains flavor without the fructans) can be a helpful alternative. If you suspect they’re a trigger, try removing them temporarily and reintroducing them in small, cooked portions to test your tolerance.

8. Artificial Sweeteners (Including "Natural" Ones Like Stevia and Erythritol)

Artificial sweeteners are often touted as guilt-free sugar substitutes, but for sensitive stomachs, they can be a source of major discomfort. Even "natural" options like stevia, erythritol, and monk fruit can trigger digestive upset in some people. Sugar alcohols like erythritol and xylitol are particularly notorious for causing bloating, gas, and diarrhea because they’re poorly absorbed in the small intestine and ferment in the colon. Stevia, while calorie-free, can also cause nausea or a metallic aftertaste in sensitive individuals. For those looking to sweeten their food without discomfort, moderation is key. Start with very small amounts and monitor your body’s reaction. If artificial sweeteners cause trouble, consider switching to more gut-friendly options like small portions of raw honey, maple syrup, or fruit purées—just be mindful of their sugar content. Reading ingredient labels on “sugar-free” or “low-carb” packaged foods can help avoid accidental consumption of gut-disrupting sweeteners.