Sensitive Stomach? 13 "Healthy" Foods That Might Be Your Hidden Enemy

3. Dairy (Even “healthy” options like Greek yogurt or cottage cheese)

Dairy products are rich in calcium, protein, and probiotics (especially in fermented forms like yogurt or kefir), but for people with lactose intolerance or sensitivity, they can be a major digestive disruptor. Even so-called “healthy” versions like Greek yogurt, cottage cheese, or milk alternatives with added dairy proteins can trigger bloating, diarrhea, and abdominal pain. The main culprit? Lactose, the sugar found in milk that requires the enzyme lactase for digestion—a substance many people stop producing efficiently as they age. If dairy triggers symptoms, that doesn’t mean you need to give up on it completely. Fermented dairy like kefir or yogurt contains live cultures that help break down lactose, making them easier to digest for some. Lactose-free dairy products are another great option, and there are also plant-based alternatives like almond, coconut, or oat milk—but check for added thickeners or gums, which can also be irritating. Introduce new dairy items slowly and in small portions to see how your body reacts, and consider keeping a food journal to track patterns in your symptoms.