For many of us, the joy of a rich slice of cheesecake or finger-lickin’ BBQ is all too often followed by hours of indigestion, abdominal pain, or nausea. Luckily for you, there’s no need to pay some fancy GI, because our blog has all the answers. For a healthier gut, just avoid these foods and these foods only:

Dairy

No surprise here. Lactose can be a pesky carbohydrate for our bodies to break down, making dairy products the common culprit of excessive gas, bloating, and irregular bowel movements. If you find yourself experiencing any discomfort after a glass of milk or a bowl of ice cream, consider reaching for a non-dairy substitute.

Non-Dairy Substitutes

Not so fast. In order to mimic the taste of cow’s milk, all of the popular dairy alternatives out there use thickening agents that aggravate the digestive tract when combined with food or the minerals found in tap water. If you plan on eating anything or drinking water the rest of the day, best to avoid these products altogether.

Fruits and Vegetables

While it is true that eating fruits and veggies can reduce the risk of heart disease, cancer, and even digestive problems, it is more commonly the cause of all three of those things—especially digestive problems.

All Grains and Protein-Rich Foods

Rounding out the last of the five major food groups, both grains and protein pose existential threats to the digestive system. We could go into detail, but we’ve got a lot more to get to, so just take our word for it.

Salt and Pepper

Look out for this deadly duo in trendy recipes or when dining out or when eating almost any meal anywhere at all.

Salt by Itself

As it turns out, salt, on its own, can cause just as much if not more digestive anguish than salt and pepper. For this reason, if you’re going to have salt at all, may as well have some pepper too because either way you’re going to be writhing in agony.

Taco Bell® Cheesy Gordita Crunch

Just kind of a no brainer, really.

Hot Foods in the Wintertime or Cold Foods in the Summertime

This one’s a real bummer, and as you may have feared, it’s instead recommended to eat cold foods when it’s cold out and hot foods when it’s hot. During the in-between months, use your best judgment, but refrain from anything refreshing if you’re sweating, and definitely no beverages above room temp if there’s a breeze in the air.

What You’re Eating Right Now While You Read This List

Put it down. Thank us later.

Whatever Your Fiancée’s Family’s Specialty Dish Is

Of all the entries on this list, this one will likely have the most explosive impact on your gut. It’s also the only one you have to eat anyway.

Subatomic Particles

Talk about pesky. Protons, neutrons, and electrons are in practically everything these days. If you’re considering an elimination diet, we recommend staying away from everything, including hydrogen and oxygen.

A Good Night’s Sleep

Not a “food” per se, but no list is complete without it. Would you consume pork rinds for six to eight uninterrupted hours every night? Of course not. So why consume rest any differently? For the best results, try a handful of five-minute naps throughout the day. While inconvenient, your stomach will thank you!