Even the most delicious of foods can wreak havoc on our digestive systems. Once you identify which foods cause the most disruption to your digestion, you can try swapping out the culprit for an alternative that’s just as good, if not better! Here are 5 favorite foods (and drinks!) and a more digestive-friendly alternative:

Swap Whipped Cream For Coconut Milk Whipped Topping

What is a slice of Thanksgiving pie without a healthy helping of whipped cream on top? If you’re one of the 30-50 million Americans that are lactose intolerant, you might have to commit to some discomfort for the sake of your favorite dairy whipped topping. Or, you could pass on the whipped cream and instead opt for coconut milk whipped topping. It has all the creaminess and dreaminess without the gas, bloating, and other digestive discomforts that might come along with traditional whipped toppings. 

Swap Soda for Kombucha

Soda provides no nutritional value to your body, and it’s also bad for digestion. The added carbonation in soda can cause bloating, gas, and cramping. The high acid content and sweeteners in soda can exacerbate symptoms for those who already suffer from irritable bowel syndrome. Try ditching soda in favor of Kombucha. Kombucha is a naturally and slightly carbonated tea that’s been fermented. Not only does it taste great, but it’s also chock-full of healthy probiotics that will help balance your gut’s microbiome, leading to a healthier digestive system. 

Swap Coffee for Chicory Coffee 

Caffeine is one of the biggest culprits of digestive issues. Everybody loves their morning cup of joe, but they don’t realize that slow digestion, indigestion, acid reflux, ulcers, and gastritis can all be symptoms of having too much caffeine. So, what’s the coffee addict to do? Start with swapping one of your daily coffees with chicory coffee. It tastes similar to coffee, albeit slightly nuttier, but doesn’t have the caffeine. Chicory root, which the caffeine-free brew is made from, is high in inulin, a prebiotic fiber that’s attributed to better gut health.

Swap Red Meat for Lentils

The high iron content of red meat can make it difficult to digest for some people. While there’s nothing that can quite replace a good steak, swapping out red meat in things like tacos, stews, and spaghetti sauce for lentils could alleviate the digestive discomfort caused by some of your favorite recipes.

Swap Raw Vegetables for Vegetables Sauteed Lightly in Olive Oil

You might think we’re crazy for telling you to cut back on eating raw vegetables. While they are all-around excellent for you nutrition-wise, many people have a difficult time digesting uncooked vegetables due to their high fiber content. To still get your daily recommended serving of veggies, try lightly sautéing them in olive oil. Cooking them helps break down the hard to digest fibers which will cause less stress on your digestive system