Some people have health conditions that make it difficult to digest various foods. In such a case, shifting your diet to foods that are easy to digest can make it easier on your stomach. A primary reason that these foods are good for reducing digestive ailments is that they are low in fiber. Fiber is a healthy part of your diet, but insoluble fiber is often difficult to digest, according to Harvard Health(1).
Common digestive problems include acid reflux, bloating, abdominal pain, vomiting, and diarrhea. These conditions can be caused due to irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too fast, medications, or gastrointestinal surgery.
Did You Know!
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Probiotics found in yogurt are the good bacteria in your gut, which help in digestion. |
8 Foods That Are Easy to Digest
Certain foods are easier on the stomach, which can be helpful when you are suffering from indigestion, IBS, or other illnesses. Below are some foods that are easy to digest.
1. Toast
Toast is better than carbohydrates when you have an upset tummy since it contains dietary fibre (soluble fibre), which is good for gut health, according to a study(2).
Benefits
Toast can help reduce heartburn and get rid of nausea, common symptoms that are an indication of indigestion.
How to consume?
Whole wheat toast can be taken once or twice a day.
[Read: Yoga for Digestion Problem]
2. White Rice
White rice is a bland carbohydrate that is more palatable during an illness.
Benefits
White rice contains vitamins and minerals that give your body the nutrients it needs.
How to consume?
Consume plain white rice without any add-ons like oil, since plain rice is an easy-to-digest food.
[Read: Home Remedies for Indigestion]
3. Bananas
Bananas are rich in carbohydrates and soluble sodium, both of which help improve digestion.
Benefits
Bananas are recommended for diarrhea since they are a good source of fibre and energy, according to Cleveland Clinic(3).
How to consume?
Take one banana with your breakfast or as a snack 3-4 times a week.
4. Eggs
Eggs are easy to digest in any form and are a good source of calcium. The egg white contains more nutrients and less fat, making it easier to digest.
Benefits
According to the University of Texas Health Services(4), eggs are suitable for people suffering from stomach viruses, since it is easier on the digestive system.
How to consume?
Try to include 1-2 eggs in your breakfast daily. They can be taken as boiled, scrambled, or fried eggs.
[Read: How to Cure Indigestion? Try These Natural Remedies!]
5. Sweet Potatoes
Like eggs, sweet potatoes are also easily digestible. They contain soluble fibre, which is easier to digest than insoluble fibre. Soluble fibre also increases the good bacteria in the intestines, which improves the health of your digestive system.
Benefits
According to research, sweet potatoes are a rich source of potassium, which is an essential electrolyte that is lost by your body during digestive upsets.
How to consume?
Boiled sweet potatoes can be taken as a snack or included in your salad. You can take one sweet potato 4-5 times a week.
6. Saltine Crackers
Plain saltine crackers are popularly used to settle nausea, especially during pregnancy. Hence, it can be used as an easy to digest food for pregnancy.
Benefits
Saltine crackers are easy to digest and can help increase the energy level in your body.
How to consume?
Saltine crackers can be taken as a snack once or twice daily.
[Read: Baking Soda for Indigestion]
7. Chicken
Chicken is a source of lean protein, which builds immunity and helps your body repair itself. Chicken also contains various minerals and B vitamins that help your body absorb nutrients better.
Benefits
Chicken is easy to digest, primarily because it doesn’t contain any fibre. It is a popular easy to digest food for IBS.
How to consume?
Baked or grilled, skinless chicken has the least fat. Try to include chicken in your diet 3-4 times a week.
8. Gelatin
Gelatin doesn’t have any fiber, making it easy to digest. Hospitals often serve gelatin desserts after surgery.
Benefits
Gelatin leads to the production of glutamine in the body, which helps reduce dehydration and improve gut health.
How to consume?
Gelatin is added to various desserts, and sugar-free jelly is the best way to consume it for easy digestion.
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Fats stay in your body the longest, making them the most difficult to digest. |
Meal Plan for Easy to Digest Foods
It’s not just about eating right, but also eating the right thing at the right time. Here’s a meal plan for consuming easy to digest food during every meal of the day.
Breakfast
- Oatmeal made in water with fruit
- Rice wafers/crisps with lean curd
- 2-3 soft-boiled eggs served with wheat bread and tea
- Fried or scrambled eggs with whole wheat bread
- Whole wheat sandwiches with ham and buttered with tomato without skin.
Lunch
- Roasted chicken breast, flavored with olive oil and pepper with white rice
- Smoked mackerel with boiled sweet potatoes and cucumber salad
- Vegetable soup with egg
- Roasted pork loin with boiled sweet potatoes and carrots
Dinner
- Whole wheat toast with butter and cream cheese
- Tomato (without skin) cream soup seasoned with natural herbs
- Vegetable salad with a small quantity of mayonnaise
- Milk soup and stuffed bell pepper.
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Stress affects your digestive system, so try adopting relaxing techniques along with eating easy-to-digest foods. |
If you are experiencing frequent indigestion without any cause, consult your doctor since it could be a symptom of an underlying condition.
[ Read: Foods to Avoid with Upset Stomach ]
FAQs
1. What foods are hard to digest?
Fruits contain a hefty quantity of fiber, which makes them hard to digest. Meat products, protein, and fermented foods are some other hard-to-digest foods.
2. Is peanut butter easy to digest?
Peanut butter is a high-fat food, but it is generally known to help with acid reflux.
3. Is cheese easy to digest?
Cheese is low in fiber and can be digested easily, but can cause stomach problems if you are lactose intolerant.
