By J. Stamos

When it comes to stomach pain, no one escapes unscathed,” says Leslie Bonci, a registered dietitian, director of sports nutrition at the University of Pittsburgh and coauthor of the American Dietetic Association Guide to Better Digestion. “And if your gut doesn’t feel good, you don’t feel good.” Here are four common sources of stomach pain, what causes them and, most importantly, how to make them go away.

1. NAUSEA
“Food poisoning is most often to blame,” says Bonci, “but stress, overeating, a diet of high-fat, fried foods and eating while you work, stand or drive are likely culprits, too.

HOW TO BEAT IT:
To quell your nausea, munch on candied gingerroot or pop a ginger capsule. Steer clear of carbonated drinks, and choose bland foods like tea and toast, she says.

2. IRRITABLE BOWEL SYNDROME (IBS)
IBS plagues 80 percent of women and only 20 percent of men, but those who have it really suffer. “In fact, IBS symptoms are the number one reason why people miss work,” says Bonci. “IBS has two causes: stress and eating. Victims have an overly sensitive digestive tract, but no one really knows why.”

HOW TO BEAT IT:
Since bowel spasms usually occur after eating, Bonci suggests eating smaller meals so that your gut has less work to do. “Symptoms can be triggered by fruit, carbonated beverages—including beer—and sugar alcohols found in mints and gum,” says Bonci. “Don’t just shove food down your throat. Sit down, relax and eat a smaller-sized portion.”

3. INDIGESTION/ACID REFLUX/HEARTBURN/GASTROESOPHAGEAL REFLUX DISEASE (GERD)
Each of these related disorders is triggered by excess stomach acid, which is usually caused by fattening, fried foods like onion rings and mozzarella sticks. “Foods like these stay in your stomach longer, which means that more acid is produced, increasing your chance of a burning feeling in your stomach or esophagus,” says Bonci.

HOW TO BEAT IT:
“Skip greasy, high-fat foods and eat regular meals to avoid bingeing later. Extra belly fat can make the problem worse, as can anything mint-flavored.”

4. GLUTEN INTOLERANCE (AKA CELIAC DISEASE)
Celiac disease is an autoimmune disorder in which the body attacks its own intestines, making them unable to process a substance called gluten, which is found in wheat, rye, barley and oats. The disease has no cure, but it can be managed. “Look for products labeled ‘gluten-free,’” says Bonci. “One out of every 100 people is gluten-intolerant.

HOW TO BEAT IT:
Eat safe foods like rice, quinoa, corn and potatoes. Become a strict label reader and you’ll drastically improve your chances of staying pain-free.”