Favorite Snacks Secretly Sabotaging Your Sensitive Stomach

9. Nuts and Nut Butters

Nuts are often seen as the perfect snack—packed with healthy fats, fiber, and protein—but they can be surprisingly tough on a sensitive digestive system. Their high fat content can slow gastric emptying, which might leave you feeling overly full, bloated, or nauseous. On top of that, nuts like almonds, cashews, and pistachios are high in FODMAPs, fermentable carbohydrates that can trigger bloating and cramping in people with IBS. Nut butters, especially when chunky or eaten in large quantities, can have similar effects. To ease digestion, opt for smooth, natural versions without added sugars or oils, and stick to smaller servings (think 1–2 tablespoons). You might also find that some types—like macadamia or peanut butter—are better tolerated than others. Chew nuts thoroughly or blend them into smoothies to reduce digestive strain. As always, moderation and observation are key when including these healthy fats in your diet.

10. Chia and Flaxseeds

Touted for their high fiber and omega-3 content, chia and flaxseeds are nutritional superstars—but they can be deceptively rough on sensitive stomachs. When consumed dry or in large amounts, these seeds absorb water and expand in the stomach and intestines, which can cause uncomfortable bloating, gas, or even constipation if not accompanied by adequate fluids. Chia seeds, in particular, form a gel-like texture when soaked, which makes them easier to digest and gentler on the gut. Always soak chia seeds for at least 10–15 minutes before consuming. Flaxseeds are best ground fresh, as whole seeds often pass through the digestive tract without being broken down, offering little benefit and potential irritation. Start with just half a teaspoon per day and gradually work your way up while staying well-hydrated. When incorporated thoughtfully, these seeds can support digestion—just don’t overdo it, especially if your gut is already inflamed or sensitive.