DHAKA: There are some foods that taste good and have high nutritional values but at the same time cause bloating, nausea, acid reflux and other stomach woes. 

A diverse diet is universally recommended but not all foods are preferred when it comes to easing digestion. The natural composition or preparation of some foods makes them difficult to digest.

Thehealthsite.com gives us a checklist of foods that are hard on the stomach with ways to ease the discomfort they cause.

Dairy products: Dairy products like milk, cheese and ice cream are difficult for the digestive system to process. This is because of the presence of lactose in them. Adults do not make enough of the enzyme lactase to digest it, and thus find it difficult to tolerate it. Those with lactose intolerance will face most difficulty in digesting them.

Tip for digestion: Curds contain friendly bacteria which make it really easy to digest. So, one can replace dairy products with curd. 

Beans: They contain high amounts of oligosaccharides. Oligosaccharide is a complex sugar which is difficult to break down as humans do not produce enough enzymes required to digest it.

Tip for digestion: Soaking and sprouting beans can partially break them down and make them easier to digest. 

Raw onions: Raw onions are packed with phytonutrient compounds which are otherwise good for heart health but they have the potential to irritate the stomach.

Tip for digestion: Cook your onions to make them easier to digest.

Red meat: Red meat stimulates contractions in the digestive tract which can either lead to diarrhea or constipation.

Tip for digestion: Combine red meat with vegetables. This will help the tissues to work less hard on metabolizing and digesting them.

Broccoli: The very high content of fibre and other nutrients make broccoli a little difficult to digest especially when consumed raw.

Tip for digestion: Steaming or blanching broccoli helps a great deal in digestion.

Wheat: Wheat contains the protein gluten which some people find difficult to digest. Gluten sensitivity causes symptoms such as lack of energy, bloating diarrhea and abdominal cramps.

Tip for digestion: You can substitute wheat with millet as it is one of the most easily digestible grains available. Millet is a good source of silica and protein.

The good news about these foods is that you don’t have to avoid all of them completely unless you are suffering from a digestive disorder like Crohn’s or irritable bowel syndrome or flatulence issues more often. In most cases, limiting your intake or making slight substitutions will suffice for easing stomach troubles.

Foods that are fried can be included in moderation. Using cooking or pre-cooking methods that help them make easy to digest should be used. Include enough amount of water as a part of your routine as it plays a big role in digestion.

BDST: 2156 HRS, SEP 27, 2014