Experts Say Avoid These 6 Foods to Prevent Bloating and Digestive Issues

Stomach upset, including uncomfortable bloating, constipation, diarrhea with fatigue and weakness, brain fog, and rectal bleeding from internal hemorrhoids, can all be signs that your gut is out balance, Dr. Dixit says.

But because these are also signs of other conditions, don't try to self-diagnose. Keep a diary of what you're eating and the symptoms you're having, then share it with your doctor or a gastroenterologist.

We know that the microbiome is affected by our diet, and plant-based foods are the energy source for good bacteria to survive. Known as prebiotics, these little gut microbes thrive on fiber, which is only found in foods that come from plants.

Unlike plant-based foods, high-fat meat like hamburgers, steak, sausages, pepperoni, and bacon can upset the balance of gut bacteria. Remove these from your diet for a few weeks to see if your symptoms improve.

Low-calorie and low-carb artificial sweeteners are popular with people trying to lose weight, but Dr. Dixit says they can disrupt your gut microbiome. Avoid artificial sweeteners such as aspartame, sorbitol, and xylitol.

You may also notice that your stomach doesn't react well when you eat erythritol (made from cane sugar), or when you eat too much real sugar (eating sugar definitely makes me bloated!). That's because eating a high-sugar diet can decrease the amount of good bacteria in your gut, explains Leslie Langevin, MS, RD, CD, of Whole Health Nutrition. She says, "in your GI tract, there are trillions of bacteria that usually help with health, but these bacteria consume the sugars in your foods and can increase gas production and bloat." Listen to your body when it comes to these foods.

You've probably experienced not feeling great after eating fried or greasy foods like doughnuts, french fries, onion rings, or pizza. Fried or oily foods are hard for your body to digest, and can cause diarrhea, bloating, gas, and stomach upset. You may even have these symptoms when eating foods like baked goods that are made with oil. (You can substitute applesauce for oil in recipes.)

Alcohol is a gut irritant and is a pro-inflammatory, meaning it can promote inflammation throughout the body, including in the gut, explains Anthea Levi, MS, RD. That's a problem, since research shows that prolonged intestinal inflammation can increase our risk of conditions like liver disease, GI cancers, and inflammatory bowel disease (IBD).

Drinking alcohol can also lead to adverse changes in the makeup of the gut microbiome, and can decrease the number of beneficial gut bacteria. If you choose to drink, Levi recommends aiming for a max of one drink a day for women, and to avoid super sugary drinks and drinking on an empty stomach.

Spicy foods may also upset your gut, causing pain, heartburn, or diarrhea, so Dr. Dixit says to avoid adding hot peppers, cayenne powder, or hot sauce to your foods. Spicy foods can irritate the lining of the stomach or intestines, so go mild on the spice when eating salsa, chili, hot wings, and spicy burritos and curries.