Which Foods Are Easy to Digest?

Some people have health issues that make it difficult for them to digest certain foods. If a person has digestive issues, what healthy nutritional choices can they make? Acid reflux, bloating, abdominal pain, vomiting, and diarrhea are all signs of digestive issues. Irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too quickly, drugs, and gastrointestinal surgery are just a few of the causes. Fiber, protein, and fat are all essential nutrients for the human body. These minerals can be difficult to digest in particular forms. Our digestive system is quite complex, and it operates in a variety of ways to keep us healthy. Even so, our digestive system has limited capacities, and it is more efficient when dealing with certain foods than when dealing with others. Foods with less fiber and fat are easier to digest, so avoid them if you want quick and easy digestion. What should persons with digestive problems eat in order to maintain a balanced diet and avoid digestive issues? This article examines some simple-to-digest meals that may be beneficial.

12 Foods that Are Easy to Digest

Yogurt

While dairy products are frequently chastised for causing stomach issues, yogurt is not one of them. Yogurt is nutritious and easy to digest, especially for people with lactose intolerance. The good bacteria not only improves gut health and digestion but also aids in the breakdown of lactose sugar, which makes it simpler to digest.

Sweet Potatoes

Sweet potatoes are high in soluble fiber, which is more easily digested than insoluble fiber. It helps overall digestive health by increasing the beneficial bacteria in the intestines. In addition, sweet potatoes contain potassium, a natural electrolyte that aids in intestinal health.

White Flour Foods

White flour meals, such as white bread or white rice, may not be the healthiest option for most people, but they are certainly easy to digest. White flour products are stripped of most fiber throughout the processing and refinement process, making them simpler to digest than whole wheat bread or brown rice.

Melons

Because of their high water content, melons are good for easing an upset stomach. Digestion is aided by staying hydrated, as is the non-fibrous structure of these fruits. Their pleasant flavor may aid in the elimination of vomit aftertaste. Consider melons if you’re looking for vitamin C foods that are easy to digest. It’s better to consume them when they’re ripe and seedless.

Egg

Both the white and yolk are easily digestible. Eggs are a nutritional powerhouse, and their high vitamin content aids in keeping the body, including the digestive system, healthy. Boiled eggs are the finest option because they don’t include any cooking ingredients that require extra digesting.

Soup

A warm bowl of soup not only soothes the soul but also relaxes the stomach. Soup is a great way to include vegetables or chicken into your diet in a digestible form. Cooking the ingredients together breaks down the components much more quickly than the digestive system would, making them easier to digest.

Lean Meat

Lean meat is a good source of easy-to-digest meals for non-vegetarians. Chicken and fish are examples of lean meat, which have reduced fat content when compared to carbs and protein. Lean meat is easier to digest due to its low-fat content and lack of fiber, as well as the wealth of nutrients it provides.

Applesauce

Applesauce is a BRAT staple because it includes pectin, which is necessary for intestinal health. Although apples are high in fiber, stewing them makes them easier on the digestive tract. Cooking techniques break down nutrients and enzymes that would otherwise be difficult for your gut to digest. It also reduces the amount of fiber in the diet. Applesauce is a wonderful alternative for an upset stomach because most foods recommended for it are bland and poor in nutritional value. It has a pleasant flavor and is high in minerals and antioxidants. People with diabetes on a low-sugar diet, on the other hand, must consider the high sugar level. Furthermore, the fermentable carbohydrates in this diet have the potential to aggravate IBS symptoms, so you have to beware.

Bananas

The darker the color, the better. Yes, you read that correctly. Resistant starches, which are comparable to prebiotics in that they are difficult to digest and nourish the bacteria in your gut, are found in under-ripe, greener bananas. And the last thing you want when your tummy is acting up is for all these bugs to start messing with it. As bananas ripen, resistant starches transform into sugars, which are good for your gut. As an added bonus, if you have diarrhea, bananas can help you get rid of it.

Oatmeal

Oatmeal is a healthier option than crackers and bread since it is less processed. It contains no gluten and is high in vitamins and minerals. Choose instant oats over rolled oats since they are thinner and easier to digest. Cooking breaks down most nutrients and kicks off the digestion process even before you eat. Peanut butter and other savory condiments are frequently added to oatmeal. When your tummy is upset, though, you should avoid adding topping because the fat level may make your stomach have a tougher time digesting the meal.

Cooked Fruits and Vegetables

The high fiber content of most fruits and vegetables makes them difficult to digest when eaten whole or uncooked. Cooking, on the other hand, decreases the fiber level of the fruits, making them simpler to digest. So, instead of biting into a raw carrot, try eating it as a cooked dish next time.

Bone Broth

Bone broth is made by boiling cattle or fish bones for several hours, and it offers a number of health benefits. Bone broth’s contents help to maintain a healthy intestinal lining by balancing gut bacteria. They also have a calming impact on gastrointestinal irritation. Cooking bone broth releases minerals in a form that is easily absorbed by your body. This diet also contains nutrients that have been broken down from cartilage and tendons. Bone broth contains gelatin and collagen, both of which are necessary for addressing digestive disorders.

4 Foods that Are not Easily Digested

On the other hand, high-fiber foods are on the other end of the spectrum. Aside from fiber, certain cooking methods, such as frying, can upset your stomach. Carbonation and caffeine, as well as spicy foods, can all cause problems. Here are some meals to stay away from since they may be difficult to digest.

Fruits

Fiber is abundant in fresh fruits, particularly those with skins or seeds. Bananas and avocados are examples of fruits that are easy to digest. Fruits to stay away from include:

• pineapple
• dried fruit
• coconut
• fruit cocktail in a can
• berries either frozen or fresh

Also, you should avoid any pulp-containing fruit or vegetable juice. Tomatoes and citrus fruits, in particular, may aggravate GERD symptoms.

Vegetables

Avoid raw veggies because they have a lot more fiber than cooked or canned vegetables. Additionally, you should avoid:

• corn
• mushrooms
• veggies stir-fried
• tomatoes in a stew
• potato peels
• peas
• legumes
• broccoli
• cauliflower
• onion
• cabbage
• Brussels sprouts
• peppers
• dried beans

Grains

The majority of refined grains are simple to break down. That means whole-wheat bread, buns, and bagels aren’t always the best option. Multigrain crackers, for example, may contain raisins, almonds, or seeds. Nuts, dried fruits, and bran-based cereals should also be avoided. Granola, brown or wild rice, and whole-grain pasta all have the potential to be difficult to digest.

Dairy Products

While lactose-intolerant people should avoid most dairy products, yogurt and kefir may be tolerated. These foods’ beneficial bacteria aid in the breakdown of lactose sugar, making them easier to digest. You may either prepare your own yogurt or hunt for probiotic-enriched types. Avoid any dairy products that contain fresh fruit, seeds, nuts, or artificial sweeteners as well.

Now that you Know…

Adopting a fiber-rich or low-fiber diet can help with digestion. Fiber content is reduced in easy-to-digest meals, but it is still an important part of a well-balanced diet. Drinking more water, exercising regularly, getting adequate sleep, and minimizing stress are some other practices that may aid digestion.