What we eat has a direct impact on how we feel. Whether you’re recovering from illness, experiencing digestive issues or managing a condition like irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), making an effort to eat the easiest foods to digest can make a world of difference.
Your digestive system is complex and sensitive, and giving it a break by selecting gentle, easy-to-digest foods can help you feel more comfortable and energized.
If you’re having digestive problems, make an appointment with a gastroenterologist. They can help you determine the cause and refer you to a registered dietitian if needed.
What makes a food easy or hard to digest?
The ease with which your digestive system processes food depends on factors like fiber content, fat levels, cooking methods and your body’s sensitivities.
Hard-to-digest foods typically contain high amounts of fat, insoluble fiber or artificial additives. On the other hand, easy-to-digest foods are usually low in fat and fiber, cooked (rather than raw) and low in irritants.
Conditions like IBS, GERD or lactose intolerance can make digestion even more sensitive, requiring you to be more mindful of the foods you’re eating. Your gastroenterologist will recommend staying away from trigger foods if you have these conditions.
The easiest foods to digest
Sticking with these easy-to-digest foods, especially if you have digestive issues, can be soothing and nourishing for your gut.
White rice
When your stomach feels upset, white rice is often a go-to remedy because it’s low in fiber and fat, bland in flavor and digests quickly. Unlike brown rice, which contains more fiber and bran, white rice is stripped of its outer layers, making it one of the easiest foods for your body to digest.
White bread
Just like white rice, white bread is processed to remove fiber-rich parts of the grain. This makes it quicker for your digestive system to break down. While it’s not the most nutrient-dense option, it’s helpful when you need something plain and gentle, especially during a digestive flare-up.
Cooked vegetables
Vegetables are essential for your health, but raw vegetables are harder to digest because they are high fiber and cellulose. Cooked vegetables, on the other hand, are softened through boiling, steaming or roasting, which makes them easier on your digestive tract. Carrots, zucchini, spinach and peeled potatoes are particularly gentle when well-cooked.
Lean protein
Proteins are essential for your body to repair itself and support your immune health, but some cuts of meat, especially fatty or fried foods, can be rough on digestion. Lean protein sources like skinless chicken, turkey, tofu and white fish are much gentler. Baking, poaching or steaming your proteins also makes them easier to digest than grilling or frying.
Nut butters
Whole nuts are harder to digest, but nut butters like almond butter and peanut butter (especially smooth varieties) are a great alternative. They’re rich in nutrients and protein while being much easier on your stomach. Look for unsweetened, natural versions without added oils or sugar.
Bananas
Bananas are not only nutritious but also easy on your digestive system. They contain a type of soluble fiber called pectin, which helps firm up stool and ease digestive issues like diarrhea. They’re also a good source of potassium, which can help balance electrolytes if you’ve been ill.
Oatmeal
Oats offer a gentle form of fiber that’s less irritating than the fiber in raw vegetables or whole grains. Oatmeal (especially the quick-cooking variety) is soft, soothing and easy to digest, making it a smart breakfast choice.
Eggs
Soft-cooked eggs, like scrambled or poached, are rich in protein and relatively easy on the stomach. They digest quickly and don’t usually trigger digestive issues, unless you have an egg allergy or sensitivity.
Foods that are harder to digest
While everyone’s body reacts differently, some foods are generally considered harder to digest, especially for people with sensitive stomachs.
Fried foods
Fried foods are high in fat, which slows digestion and can cause bloating, heartburn or upset stomach. They are especially problematic for individuals with GERD or IBS.
Raw vegetables
Though packed with nutrients, raw vegetables can be difficult to digest because of their high insoluble fiber content. Broccoli, cauliflower, cabbage and onions can also cause gas and bloating.
Dairy products
People who are lactose intolerant have trouble digesting dairy products like milk, cheese and cream. This can lead to gas, bloating and diarrhea. If dairy is problematic for you, try lactose-free products or plant-based alternatives.
High-fiber whole grains
Whole grains like brown rice, quinoa and whole wheat bread are rich in fiber, which is excellent for long-term gut health. However, these can be harder to digest during digestive distress than their refined counterparts.
Legumes
Beans, lentils and chickpeas are nutritious but often cause gas and bloating because of their complex carbohydrates and fiber. If you include legumes in your diet, start with small portions and consider soaking them to make them easier to digest.
Tips for supporting digestive health
In addition to choosing easy-to-digest foods, how you eat foods can also impact your comfort and nutrient absorption.
- Eat smaller meals more often: Large meals can overwhelm your digestive system. Smaller portions spread throughout the day may ease its workload.
- Chew your food thoroughly: Digestion starts in the mouth. The more you chew, the less work your stomach has to do.
- Stay hydrated: Water helps move food through your digestive tract and prevents constipation.
- Limit alcohol and caffeine: These substances can irritate your digestive lining and trigger GERD or other issues.
How we can help
If you experience chronic digestive issues, like bloating, gas, diarrhea or constipation, make an appointment with a gastroenterologist. Conditions like IBS, GERD, celiac disease or food intolerances require specialized care and dietary adjustments. A gastroenterologist can refer you to a registered dietitian to help you with those changes to your diet.
Your digestive system works hard every day. Giving it a break by eating some of the easiest foods to digest can provide comfort, support, healing and help you feel your best. From white rice and lean protein to cooked vegetables and nut butters, plenty of gentle options exist that are both nourishing and satisfying.
Learn about the gastroenterology and digestive health services we offer at Mercy Health.
