At some point in your life, you’re going to experience some sort of stomach upset.
This can be due to a range of issues, and look like…
- A bloated stomach
- Acid reflux
So we’ve got to get you ready. 👍
And down below is an easily digested foods list that’ll help reduce digestion problems, and make your stomach feel a whole lot better.
There are a lot of choices out there, and these lists should definitely be useful if you’re wanting some quick and easy ideas on easy to digest foods.
Who might these foods help?
Important: Not all of the foods are going to help with each and every issue. So it’s good to just read over each food, and see if it can work for your situation. Also, make sure to talk to your doctor before doing anything new!
Whether you’re suffering from short or long lasting health issues, or you just want to take better care of your digestion, these easily digestible foods might help you if you’re dealing with:
- Acid Reflux
- Gastroesophageal reflux disease (or GERD)
- Lactose intolerance
- Irritable bowel syndrome (or IBS)
- Inflammatory bowel disease (IBD)
- Leaky gut syndrome
- Certain infections and viruses that are affecting your digestive tract
- Or if you just want to improve your gut health in general 👍
More Good Reading: How I’ve Been Losing Weight Consistently – Some Non-Intimidating Advice
I’m all about helping you to level up your life, and make it a whole lot better. It’s something I strongly believe you deserve.
And taking care of your health, even in the small ways, is a way I can help you do just that!
So first off, good job for wanting to take better care of yourself! 👏 Not a lot of people do that.
And second, let’s level up your wellbeing, and supply you with some good foods that are easy on stomach.
1. Bone Broth
Although it may sound like something straight out of The Lord of the Rings, bone broth is actually one of the best foods you can eat to encourage a healthy digestive system.
Your gut is getting healthy, your cells are being scrubbed clean, and your metabolism is switching from “sloth” to “cheetah” mode.
The broth also contains glycine which studies show further aids digestion.
And lastly, bone broth contains an amino acid called glutamine which has been shown to help the intestinal barrier, and may help those suffering from leaky gut syndrome and inflammatory bowel disease.
So as you can tell, there are a LOT of reasons to put it in your diet.
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Toast is packed full of simple carbs and starch that are easy for the body to process. But here’s the question you probably want answered… is toast actually easier to digest than regular bread?
The answer is yes!
According to MaryAnn De Pietro, CRT, from Medical News Today, toasting the bread breaks down carbohydrates, and makes it easier to digest.
Moreover, a slice of buttery toast in the morning is not only a good way to lose weight, but is also one of those amazing comfort foods great for an easy to digest breakfast!
Chicken is a lean, white meat that’s the 2nd most eaten meat in the world. It’s also one of the easiest meats to digest due to the fact that it doesn’t have any dietary fiber. And no or low fiber means great for your digestion. 👌
And better yet, it’s such a versatile meat that you won’t ever find yourself stuck for recipe choices!
Just make sure you don’t fry it since the excess oil and fat is bad for digestion. Caroline West Passerrello, a dietician from the Academy of Nutrition and Dietetics, explains why:
“Fat slows down digestion and takes a toll on your digestive system, which in turn can leave you feeling bloated or uncomfortable.”
Instead, stick to roasting, baking, boiling, or broiling skinless chicken.
4. Saltine Crackers
If you’re looking for bland meals for an upset stomach, then saltine cracker are going to be your best friend.
Similar to toast when it comes to to why they’re one of the easiest to digest foods, crackers are a good choice if you’re suffering from an upset stomach.
“The bland nature of a cracker helps to satisfy hunger without the strong smells or tastes that may increase nausea. Starchy foods may also help to absorb stomach acids and settle your stomach.”
Being a very light, flavorless option, crackers are great for someone wanting to consume some carbs for energy, but also wanting something low fiber and more easy to digest.
Are eggs good for an upset stomach? Yep!
Also, it’s just important to note that soft foods in general are going to be great for digestion. Brittany Modell, MS, RD, CDN, gave advice on Well + Good and said that it’s important to go for soft, low-fat proteins (like eggs) to avoid stomach issues.
And if you’re finding that the BRAT diet isn’t working (banana, rice, applesauce, and toast), then jello is honestly a great (and tasty) option!
Another great choice for an easy to digest breakfast, oatmeal is especially easy on the stomach if they’re the instant oat variety.
“Often referred to as ‘quick oats,’ instant oatmeal are the most processed and broken down of the oats, thereby making it a bit easier to digest.”
And since many instant oatmeal brands contain high volumes of sugar, I’d suggest finding an instant oatmeal brand with no added sugars.
And if you can’t find instant oatmeals that aren’t high in sugar, then I’d say just test and see what oatmeal works best for you and your stomach.
The “R” of the BRAT diet for indigestion (bananas, rice, applesauce, toast) presents you with two choices; brown rice or white rice.
And while they’re both easy to digest, white rice is the easier of the two since a lot of its fiber has been removed.
But when it comes to digestion, white rice is what you want to go with!
As one of the most accessible fishes to munch on, tuna is a lean meat that is definitely easy to digest, if you’re going for a low-fiber diet.
It’s also a versatile choice that can be served in a wide variety of ways, some of them delicious, most of them good for you.
Tuna is better eaten steamed, baked, or directly from a tin, but try to avoid frying since this adds excess oils that might be harder to digest.
For a hearty, healthy and filling meal, you could do a lot worse than having a warm and comforting stew or soup.
But why eat stew or soup for an upset stomach?
Well, for starters, studies indicate that heat can provide short-term reductions in pain.
Moreover, when a strew or soup contains easy to digest foods such as chicken, and skinless root vegetables broken down by soaking or blending, the overall result is a dish easier to digest than if the ingredients had been eaten dry and separately.
But yogurt is also a good option simply because of its soothing and refreshing characteristics.
Also, it’s even possible to choose brands that are specifically made for the promotion of healthy digestion.
12. Other Easy to Digest Foods
All of the foods below are suggested by the American Cancer Society for a low-fiber diet. And if you want to try this type of diet for your digestion, then I’d definitely check them out!
- Bread or rolls that are either white or refined
- Plain bagels
If you’re lactose intolerant, or have other digestive issues that are affected by dairy, then I would be careful about having any of the below. But if you’re just wanting a low-fiber diet, then these are great:
- Regular and chocolate milk, milk drinks, and buttermilk
- Yogurt (no seeds or granola)
- Sour cream
- Cheese and cottage cheese
- Custard or pudding
- Frozen desserts like ice cream (without nuts)
- Sauces, soups, and casseroles that have cream
“Ghee is comparatively easier to digest since it is free of lactose and milk solids and thus preferred by people who are lactose intolerant.”
- Mayo & other mild salad dressings
- Margarine and oils in small amounts
- Plain broth and bouillon
- Plain gravies
- Mild mustards
- Spices, salt, and herbs (herbs should be cooked)
- Sweeteners like sugar, syrup, and honey
- Sweets like marshmallows, plain chocolate, and hard candy
Fruits Good for Digestion
Below are some easy to digest fruits to eat when you feel bloated and gassy, or are struggling with some indigestion.
13. Cooked and Canned Fruits
Fresh fruit is great! It’s healthy, nourishing, and tasty, but it can be a little difficult for the body to break down.
Also, you’ll want to peel the fruit first, since the skin will often contain a lot of additional fiber that’s harder to break down.
Oh, and clear juices are also a great way to take in fruits too!
While being a cooked fruit, I wanted to highlight applesauce in particular since it’s a staple of the BRAT diet, and is great for you if you have an upset stomach.
And maybe you’re wondering why it’s applesauce rather than just apples?
This is because, as mentioned above, raw fruits have more fiber and are harder to break down. But with cooked fruits, you’re making it a whole lot easier on your digestive system.
And lastly, you’ll just want to be careful to choose an applesauce that isn’t packed with added sugar. And if you want to be in control of what’s going into it, you can just make at home. 😊
Also, they’re a well-known source of minerals, vitamins, and carotenoids, so it’s kind of a no-brainer when getting it at the store.
Just make sure to stay within the correct serving size, since too much can be bad if you suffer from Irritable Bowel Syndrome (IBC).
Another low-FODMAP fruit (depending on how they’re eaten), a superfood, and a staple of the BRAT diet, bananas are a great food to eat if you deal with Irritable Bowel Syndrome.
BUT, make sure they’re unripe, and if they are ripe, you can eat up to 1/3 of the banana.
“They [very ripe bananas] provide the body with carbohydrates, potassium, and other important vitamins and minerals. The riper a banana is, the easier it is to digest.”
These soothing and refreshing fruits are great to eat if you’re experiencing some stomach problems. They’re pretty easy for the stomach to digest and will also help with digestion itself since they’re packed with water (staying hydrated helps the digestion process.)
Moreover, melons contain lots of Vitamin C that, according to this study, reduces the length of common colds in adults by 8% and 14% in children.
A great base for soups and stews that will benefit you in all sorts of ways, I recommend stewing it with chicken breast for a filling and easy-on-the-gut dinner.
Easy to Digest Vegetables
There are quite a few hard to digest vegetables, so do your stomach a favor and pass them up for some easy to digest vegetables instead!
19. Non-Cruciferous Vegetables
First of all, what are cruciferous vegetables?
Cruciferous vegetables are vegetables that have flowers with four petals in the shape of a crucifix (hence the term “cruciferous”). They’ve been in the public eye a lot recently due to studies suggesting they lower the risk of some types of cancer.
However, for digestion purposes, cruciferous vegetables are not a good option, and include veggies like arugula, broccoli, cabbage, cauliflower, and others.
“Cruciferous veggies also contain raffinose, an oligosaccharide that humans actually don’t have the enzyme to digest. This means that, since it didn’t get digested in the small intestines, when it enters the large intestine undigested, that’s where you’re likely to experience gas and bloating as bacteria in the intestines start to ferment that undigested food.”
- Veggies that have been cooked till tender, and without the skins, seeds, or stems
- Canned veggies without the seeds, skins, or stems
- Peeled and cooked white and sweet potatoes
- Vegetable juice that’s been strain and has no spices or pulp
- Green beans
- Zucchini and squash
It has proven scientific benefits, such as a 1982 study that showed how ginger was more effective for removing nausea than actual anti-nausea drugs! And it can even help stomach pain.
It’s a very versatile root spice, and is worth getting if you’re not feeling too great.
However, I would not have ginger straight up. Instead, I’d suggest grabbing some ginger tea. Although you can’t eat it, it’ll still make a great combination with another easy to digest food.
So you might be thinking, “Wait, kimchi? It’s a cruciferous veggie, plus it can be spicy. Why would I eat this?”
Well according to this study, kimchi was shown to help people with Irritable Bowel Syndrome.
But just make sure to either:
- Make it at home yourself.
- Check the labels of the kimchi at your store, and see if they have probiotics and other good bacteria. Also, stay away from ones that have too much added sugar and salt!
Also, when it comes to being more easily digestible, a study in the National Library of Medicine said this:
“However, after cooking, most of the starch, such as that in baked potato and cooked banana, becomes highly digestible as a result of starch gelatinization…”
So try grabbing a few bags at the store, and bake or boil some for your meals this week!
Although this might be an acquired taste, this famous German dish of fermented cabbage is a great way to aid your digestion.
And while sauerkraut may not be to everyone’s taste, I’d say give it a try!
Important: If you’re specifically wanting to be on a low-fiber diet for your digestion, then this would be one to skip according to the American Cancer Society.
24. Sweet Potatoes
They are (obviously) sweeter, and can go in some great recipes, which makes them not too hard to incorporate. 😉
Seeds are incredibly good for your health, and it really isn’t hard to see why.
But it’s SUPER important to make sure that you’re eating the right ones. So let’s catch you up on a couple of seeds to try for easier digestion.
25. Ground Flax Seeds
Flax seeds may help protect against heart disease, while also containing a good amount of potassium, phosphorus, and magnesium. And all three of these are obviously great for your health.
But if you’re wanting these great health benefits, then I would suggest having ground flax seeds, as they’re easier to digest.
26. Chia Seeds
And as shown in the picture above, studies have shown that eating chia seeds with yogurt can leave you feeling full for longer.
They’re definitely something to stock up on, but just make sure they’re soaked in a liquid, not eaten dry. Harvard T.H. Chan says that’s the best way for it to be digested well!
It’s probiotic nature also makes kefir a great drink to prevent diarrhea, as studies have shown. So make sure to grab some the next time you go to the store!
28. Prune Juice
Plain and simple, I’d grab a container of this as the store. It tastes good, and is definitely helpful!
Important: Just know that prune juice has laxative properties, so if you’re not wanting to fix bowel regularity, then I’d stay away from this one.
Are smoothies good for digestion? Yep.
Also, by blending your fruit and veg into nutrient-rich smoothies, it might make it a lot easier to digest, and you’ll still get the health benefits.
It was even stated on Harvard T.H. Chan that…
“If most or all of the whole fruit and/or vegetable is blended into the beverage (skin, pulp, and flesh), then the nutrients and fiber are preserved, making it nutritionally comparable to eating the ingredients in whole form. In some cases, these “smoothies” may offer high quality nutrition if very fresh produce is used. They may also be easier to digest in a blended texture.”
I would personally start slow, test out smoothies with 2-4 ingredients, and see how your body feels. No need to try some fancy smoothie recipe with 20 ingredients that might not all sit well with you. 😂
Here are some smoothie ingredients you might want to try for your digestion:
Also, here are some good smoothie combinations you can try out!
Avocado, Spinach, and Banana Smoothie
Why does this particular smoothie work well?
Well, apples contain a good level of the good fiber that aids the regulation of bowel movement. And avocado is very high in quite a few nutrients, and has also been shown to keep certain people fuller for longer.
And lastly, make sure to keep to the 1.1 oz. avocado serving size as mentioned earlier. Too much avocado isn’t a good thing for your digestion!
PS – Make sure to use a free app like Fast FODMAP Lookup & Learn to see all of the correct portion sizes so you’re not getting sick!
Pear, Kefir, and Ginger Smoothie
Another friendly reminder to use an app like Fast FODMAP Lookup & Learn (not sponsored) to make sure you’re using all of the correct portions sizes, and not getting sick.
Honeydew Melon and Kefir Smoothie
Honeydew melon is great for people who want a nice sweet fruit that’s easier to digest, and kefir may help with digestion for many people out there. It’s a very easy, and kind on your body smoothie to make.
Last reminder to use the free Fast FODMAP Lookup & Learn app for correct portions sizes. I’m not having you get sick! 😂
Foods that are bad for digestion include foods that cause bloating, hard to digest foods and foods that, if overeaten, can cause digestive problems.
So let’s discover the worst foods for digestion that should be avoided when you’ve got an upset stomach!
1. Acidic Fruits
Fruits such as oranges, grapefruits, and lemons do provide the body with a decent hit of vitamin C, and metabolites which can help digestion in certain cases. BUT, eating too much of these fruits can potentially worsen acid reflux or GERD (gastroesophageal reflux disease), according to John Hopkins Medicine.
The ever-controversial artificial sweetener has plenty of mixed reviews. With some praising, some mildly cautious, and others completely criticizing the effects of artificial sweeteners on the body.
So what’s the truth?
The bad news:
- There has been a study that suggests their use can potentially lead to appetite and weight gain.
- The same study also suggests they can lead to people craving more sugar.
- Due to their high sweetness and low calories, studies suggest they may increase hunger.
- Another study found that it might develop a glucose intolerance.
The good news:
- The people in this study who drank water during a 12-week behavioral weight loss treatment program, did not lose more weight than those who drank non-nutritive sweetened beverages.
- Only small amounts of artificial sweeteners are needed to sweeten foods or drinks and so, as a result, you’re consuming less calories, which is good for weight loss.
- This controlled trial found that artificial sweeteners might not increase blood glucose or insulin levels.
You may have noticed the bad and good news contained in the different bullet points. So what are you to make of artificial sweeteners?
Well I believe that it’s important to get all the different pieces of information, and it seems that the bad does potentially outweigh the good. But also, when it came to foods that could cause gas in some people, Mayo Clinic shared a sweetener that should be avoided:
“Sorbitol, a sugar substitute found in some sugar-free candies, gums and artificial sweeteners.”
“In general, sweeteners which are partially digested (sugar alcohols) have the biggest impact on the GI system and can lead to bloat, gas, and diarrhea,”
End Takeaway: Stay away. 👎
3. Fried Foods
You’re probably already aware that eating fried food isn’t exactly good for you. High calories and fat content, along with a less than ideal nutritional value, is not an ideal combination if you’re health conscious.
I shared this quote from dietician Caroline West Passerrello when talking about fried foods above, but it’s worth repeating here:
“Fat slows down digestion and takes a toll on your digestive system, which in turn can leave you feeling bloated or uncomfortable.”
So in the end, stay away from fried foods, and stick to baked, broiled, and other cooking methods.
4. Spicy Foods
Just in case being advised to skip fried food wasn’t bad enough, spicy foods are also something you should avoid.
“Hot peppers, spicy curry, and other spicy foods trigger a reflux of gastric juices of the stomach into the esophagus, which causes heartburn.”
Moreover, a study has found that people suffering from Irritable Bowel Syndrome (IBS), have a higher chance of being sensitive to spice.
So in the end, eat more bland meals for an upset stomach such as crackers, toast, and any other easy to digest food mentioned in the easily digested foods list above.
5. Other Fruits to Avoid
According to the American Cancer Society, here are some fruits you’ll want to avoid if you’re dealing with different digestive issues, and want to be on a low-fiber diet:
- Dried fruit
- All raw fruits
6. More Vegetables to Avoid
Again, coming from the American Cancer Society, here are some other vegetables that should be avoided if you want to be on a low-fiber diet for your digestion:
- All raw veggies
- Steamed vegetables
- Beans (all types)
7. More Meat Products & Protein to Avoid
Here’s a quick guide on proteins to avoid if you want to improve your digestion with a low-fiber diet:
- Processed meats like hot dogs, cold cuts, and sausages
- Gristly tough meats
- All legumes
8. Other Grains to Avoid
Here are other grains to avoid on a low-fiber diet for good digestive health, according to the American Cancer Society
- Brown or wild rice
- Whole or cracked grains
- Whole wheat products
- Cornmeal (and cornbread too)
- Wheat germ
- Graham crackers
How Do You Know if You’re Having Digestive Issues?
Important: If you’re having any of the digestive issues below, then it’s important to FIRST go to your doctor before diagnosing yourself, and choosing certain foods to eat.
Earlier, I listed different digestive sicknesses that these easy to digest foods could help with. But if you’re unsure, then here are some symptoms:
- Heart burn
- Acid reflux
- Pain in the abdomen
Easy to Digest Foods FAQ
There is no one clear answer, given by experts or studies, as to what the one best thing to digest is. However, NHS UK does discuss how probiotic foods are great for your digestion. So foods like kefir, yogurt, and kimchi might be a great place to start.
If you’re looking for some of the easiest and fastest foods to digest, then here are a few:
– White rice
– Saltine crackers
– Sweet potatoes
This information was medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, on Healthline. I don’t like giving my own opinions. 👍
While there is no one clear answer as to what the easiest to digest protein is, fish like tuna would be a great option!
There isn’t clear data on what the one hardest food to digest is, but in general, fatty foods (like fried foods) are hard to digest according to NHS UK. So make sure to stick to easy to digest foods like yogurt, chicken, or cooked potatoes.
If you’re going for a low-fiber diet, then yes, peanut butter (smooth not chunky) is easy to digest. Peanuts really are great since their components make them highly digestible, so grab some smooth peanut butter the next time you’re shopping.
Water is an amazing drink that helps with digestion! According to Mayo Clinic, it doesn’t matter if you drink it during or after a meal. It just helps how your body digests the food.
Foods like tofu, peanut butter, vegan gelatin, quick oats, and any canned veggies or fruits would be good for people on the vegan diet.
I really do hope that these ideas for easy digestible foods helps you and your health out a lot!
Also, I want to see you doing better in taking care of yourself, so if you have any question, then let me know. I’ll do my best to point you in the right direction of an expert who can help!
Chasing Foxes was started in 2016 as a way for Grace and her husband, Silas, to start traveling. However, they started to realize that they had a passion for improving themselves, and wanted to help others level up their lives as well. So whether it's with cooking, travel, or staying healthy, they want to help you better your life bit by bit, as they do the same.