Can Some Superfoods Trigger Digestive Issues? We Asked A Dietician

“Superfood" is a relatively recent word that describes foods which provide the most nutritious value for the fewest calories. They possess antioxidants, vitamins, and minerals. Now, one may naturally assume that these “superfoods” can never cause digestive issues and are bound to maintain an optimal gut health.

We hate to break it to you, but some superfoods are capable of causing digestive issues. To understand the same, the OnlyMyHealth team spoke to Dr Wajiha Mehtab, MSc, PhD,Consultant Nutritionist Celiac Specialist and Child Nutrition Educator, [@themillenialnutritionist], New Delhi.

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Can Some Superfoods Cause Digestive Issues?

Dr Mehtab affirms, “Yes, some superfoods can potentially cause digestive issues, especially if consumed in large quantities or if an individual has underlying sensitivities. While superfoods like kale, broccoli, quinoa, and chia seeds are packed with nutrients, they can also contain compounds that may irritate the digestive system for people with sensitive gut.”

9 Superfoods That Can Mess With Your Digestive System

Dr Mehtab shared the following list of superfoods that can trigger digestive issues.

1. Cruciferous Vegetables (e.g., Kale, Brussel sprouts, Broccoli): These are rich in fibre and can cause bloating or gas for some individuals due to their high content of fibre and certain sugars (like raffinose), which can be difficult to digest. 
2. Chia Seeds: While packed with omega-3 fatty acids and fibre, chia seeds absorb a lot of water and can lead to bloating, especially if not consumed with enough liquid or if eaten in large amounts. 
3. Nuts and Seeds: High in fats and fibre, these can be hard to digest in large amounts, potentially leading to stomach upset or gas. 
4. Dairy (e.g., Yoghurt, Kefir, Cheese): Dairy products are often considered superfoods for gut health due to probiotics, but they can cause issues for people who are lactose intolerant or sensitive to dairy proteins. 
5. Raw garlic and onions: These contain fructans, a type of FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols– a type of carbohydrate that resists digestion), which can be difficult to digest and may cause bloating, gas, or even diarrhea for those with digestive sensitivities.
6. Legumes (e.g., Lentils, Chickpeas, Beans): These are high in fibre and protein but also contain oligosaccharides, which can cause gas and bloating as they are fermented in the gut.
7. Gluten-Free Grains (e.g., Quinoa, Amaranth): Although nutritious, they can sometimes cause digestive discomfort in people with sensitivities or in those not used to high-fibre diets. 
8. Kombucha: While beneficial due to its probiotic content, kombucha contains small amounts of alcohol and can cause bloating, gas, or digestive upset in sensitive individuals, especially if consumed in large amounts. 
9. Spicy foods: Some superfoods, like chili peppers or hot sauces, contain capsaicin, which can irritate the digestive system. 

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What Can You Do To Maintain Balance?

Dr Mehtab says that while these foods are healthy and beneficial for many, it’s important to listen to your body. Gradually increasing fiber intake and drinking plenty of water can help mitigate digestive issues, and those with specific sensitivities should be mindful of portion sizes or consider avoiding certain superfoods. 

Our expert strictly emphasises that if digestive discomfort persists, it is advisable to consult a healthcare professional. Please do not measure the severity of your issues  based on your personal perception of it, a professional will be able to better guide you through it.