Can Salads Upset Your Stomach? The Truth About Salads And Your Digestive System

Salad is supposed to be good for you, but it’s possible that salads can sometimes cause stomach upset.

In this blog post, you will learn about what a salad is, how it can upset your stomach, and which kind of salad will be more friendly to your digestive system.

Let’s check it out!

What is a salad?

A salad is a mixture of different ingredients, normally raw vegetables, fruit, meat, and cheese.

Salads can be served at room temperature or chilled.

Although most salads are served cold, German potato salad is best when served warm.

Salads can be easily customized per personal preference, which makes them a favorite dish for many people thanks to their versatility.

They make a great appetizer, side dish, or even dessert.

The refreshing flavor of salads helps cleanse your appetite while enjoying other greasy food and makes the whole meal more balanced and palatable.

Can salads upset your stomach?

Fresh Brand - Caesar Salad with Chicken, 6.25 oz

You might have eaten salads for years but there is nothing wrong with your stomach.

And suddenly, your stomach starts doing flips when you change the ingredients.

In short, salads can upset your stomach if they are made of ingredients that are supposed to be not good for the stomach.

That can happen even more frequently if you have irritable bowel syndrome (IBS).

We have all chosen salads as a healthier alternative to other foods because they are low in fat and calories, and they won’t upset your stomach.

But it turns out that this is only true for some kinds of salads if you choose the right ingredients.

So let’s see how a salad can upset your stomach in the next section.

How do salads upset your stomach?

Salads are a great addition to your weekly meal plan, but if you’re the type who has trouble digesting salads, there could be an explanation for it.

When it comes to digestion, the “raw deal” is that your body has trouble processing certain foods, particularly cruciferous vegetables like lettuce and cauliflower.

Raffinose is a carbohydrate that is difficult for humans to break down because our bodies don’t produce enzymes to do that job.

This compound is found in many raw vegetables, including lettuce and cabbage, which are two common salad ingredients.

Lettuce also contains insoluble fiber which can cause bloating and stomach pain when consumed in large amounts.

This can cause bloating and gas as well as diarrhea or constipation (which also leads to gas).

Moreover, the acid in the dressing can also give you a stomachache if your tummy is empty and you eat sour food.

What are the best salads for your stomach?

If you’re looking for a salad that will be easy on your stomach, keep these things in mind:

Add nuts, whole grains, and dark leafy greens like spinach or kale to your salad

Fresh Brand - Fiesta Salad with Chicken, 6.35 oz

These ingredients are packed with many health benefits that can be good for not only your stomach but also your general health.

The healthy carbs from grains and nuts keep you full and protect your stomach from eating acidic ingredients, and dark leafy greens don’t contain too much insoluble fiber that is hard to digest.

Try quick-cooking your greens instead of serving them raw

Fresh Brand - Cobb Salad with Turkey & Bacon, 7.25 oz

A salad is often made of at least one raw ingredient, so you can choose avocado or other elements as the raw part, and try cooking your greens instead of serving them raw.

You might want to steam or saute your spinach or kale before tossing it into your salad because these cooking methods can reduce the chance of causing bloat or diarrhea while still remains the flavor and texture of these veggies.


It’s hard to imagine something as simple as a salad can make you feel sick, but it can happen.

The good news is that there are ways to avoid getting a stomachache from salads, and they’re pretty easy!

All you have to do is be careful about what kind of ingredients you buy, store them correctly, and wash your hands before preparing food for yourself.

If you ever find yourself with a stomachache after eating a salad, try drinking some ginger tea or peppermint water before eating another one; this will help keep your stomach calm.