Favorite Snacks Secretly Sabotaging Your Sensitive Stomach

11. Kombucha and Fermented Foods (Kimchi, Sauerkraut, Kefir)

Fermented foods are often praised for their probiotic benefits, but when it comes to sensitive stomachs, they’re not always a one-size-fits-all solution. Kombucha, kimchi, sauerkraut, kefir, and similar foods contain live bacteria, acids, and sometimes high levels of fiber—all of which can overwhelm an already-delicate digestive system. For some, this can result in bloating, gas, nausea, or even diarrhea, especially when introduced suddenly or in large quantities. If you’re new to fermented foods, take it slow. Start with a tablespoon or two of sauerkraut or a few sips of kombucha and work up from there. Some people find they tolerate milder fermented foods like yogurt better than spicier or more acidic varieties like kimchi. Also, pay attention to ingredients—some store-bought fermented foods contain added sugars, spices, or preservatives that can trigger irritation. Fermented foods can be helpful for gut health, but only when your gut is ready for them.

12. Avocados

Avocados are often considered one of the healthiest foods you can eat, thanks to their creamy texture and wealth of heart-healthy monounsaturated fats, potassium, and fiber. But they also come with a downside for sensitive stomachs: avocados are high in polyols, a type of FODMAP that can be difficult to digest for those with IBS or fructose malabsorption. This can lead to bloating, gas, and digestive discomfort, especially when consumed in large quantities. If you’re sensitive to FODMAPs but still want to enjoy avocado’s nutritional perks, start with small servings—about one-eighth to one-quarter of a fruit—and monitor how you feel. Alternatively, avocado oil offers many of the same healthy fats without the fiber or fermentable carbs that trigger symptoms. Spreading a thin layer of mashed avocado on toast or blending a spoonful into a smoothie might also be gentler than eating a whole avocado in one sitting.