Easy to Digest Foods: 15 Best Foods for Digestion
Stomach pains and other digestive problems are sometimes caused by eating foods that are difficult to digest. The best way to ease your digestive troubles is to choose more easy to digest foods for your diet. Most often, the types of foods that are harder to digest are high in fiber, protein, and fats. Although our body needs these nutrients, it can still contribute to various stomach issues. For example, some foods that are high in fats and animal-based proteins will take some time to digest, which means that your digestive system will put more effort and work harder to break it down. Fiber is also an essential nutrient that may cause some stomach problems such as bloating, gas, and constipation.
So you might be asking already about the various foods that are good for digestion? Foods that are rich in water, plant-based fats, vitamins, and minerals are considered easier to digest. Most unprocessed and whole foods tend to break down immediately after consuming them, which allows the body to receive nutrients faster. You also have to remember that there are some good practices that you can follow to avoid digestive stress and problems such as:
- Eating smaller portions
- You can try mashing the food before eating
- Chew the food and don’t eat too fast
- You can do a light exercise after eating
- Don’t drink water while you’re eating
These practices may help aid in digestion and allow you to easily digest your food. Here are the easy to digest foods that you can include in your diet to avoid stomach stress.
White rice is rich in simple carbohydrates that are very easy on the digestive system. It is a good source of energy for your body, but you may want to avoid brown rice. Even though brown rice is richer in nutrients, it is also high in fiber, which can cause digestive issues and makes it harder to digest. White rice is known for directly assisting the digestive system when processing other types of food. When you’re shopping for rice grains, it is better to choose white rice than brown rice.
Dairy products are known to cause stomach upset in some people, especially those who have a lactose sensitivity. However, yogurt is well tolerated by a lot of people because it is beneficial to the digestive health. You can go with plain regular yogurt or Greek yogurt. The Greek yogurt has a much thicker consistency and the flavor is a little bit different from the regular ones. Aside from being easy on the stomach, yogurt provides probiotics and a rich dose of calcium and protein. Greek yogurt is a good choice if you want more protein in your yogurt. Those who are trying to lose weight or cutting down on calories will prefer the plain yogurt instead of those with added fruits because it contains artificial sweeteners and sugar. Just check the label to see which yogurt works best for you.
Kimchi and Sauerkrat
If you are familiar with Korean foods, then you most probably have heard about kimchi. It is known to be spicy but it is also popular in Korea as being good for your health and it can help improve digestion. Kimchi undergoes months of the fermentation process, which is the reason why it is good for digestive health. In Korea, kimchi is a staple food and it is often served as an accompaniment to the main dishes. There are also recipes incorporating kimchi in soups, chowders, and other Korean meals. You can easily find kimchi in any Asian food stores. The most popular ones are made from cabbage and you can also choose the degree of spiciness that you can tolerate. Sauerkraut is very similar to kimchi since sauerkraut is also made from fermented cabbage. Foods that have been fermented are easier to digest and promote good bacteria that are beneficial for your digestive system.
Lean protein, like the ones from chicken breasts, are well tolerated by the digestive system when consumed in moderate amounts. Chicken breast is the healthiest and leanest part of the chicken, which is the reason why health-conscious people always choose the chicken breast part. Chicken breast provides a good amount of proteins, as well as a variety of vitamins and minerals, without upsetting the stomach. You can boil, grill, or bake the chicken breast, but try to avoid frying them, because frying adds more oil to the meat and makes it harder to digest.
Perfectly cooked scrambled eggs can be soft and fluffy, which makes it easier to break down and digest. If you have an upset stomach or nausea, eggs are always a favorite choice to eat. It is rich in proteins and minerals that your body needs for the day. Both the white and the yolk are easy to digest, so you don’t need to separate them when cooking.
Although sweet potatoes are high in fiber, they are still considered easy on the digestive system because they contain more soluble fiber than insoluble fiber. Soluble fiber is good for your stomach because it promotes good bacteria in the intestines that helps boost digestive health. Soluble fiber is easy on the digestive system and well tolerated than the insoluble fiber. Plus, sweet potatoes are rich in potassium, which is an electrolyte that is often lost whenever you have digestive issues and stomach upsets.
If you want easy to digest foods that are high in protein and omega-3 fatty acids, then you should consume more salmon. Salmon also has anti-inflammatory properties, which makes it an excellent seafood choice for improving your health. It is low in fats and oil, therefore making it easier for the intestines to digest this food. There are a lot of ways to cook salmon, but if you want to keep it simple yet delicious, then try baking it. Other fishes that are white and flaky are also great for easier digestion.
In the hospital, patients who have undergone surgery often get a gelatin in their meals simply because it is easier to digest. Gelatin is also recommended because it helps stop dehydration that is closely linked with diarrhea and vomiting. Since gelatin is has a smooth texture and contains no fats or oil, it can be easily broken down by the digestive system.
Fruit is an important part of everyone’s diet. However, most fruits have high fiber content, which leads to various digestive issues. Applesauce is a great alternative if you want to eat fruits without encountering any stomach upsets. Applesauce may still contain some fiber, but it is very tolerable and easy to digest. It contains pectin, which is a soluble fiber that can help you avoid diarrhea. Applesauce is a great snack in the morning because it is high in carbs and sugar that will give you an instant energy boost.
Easy to digest foods are full of simple carbs, just like a delicious toast with butter. Just like white rice, a toast is high in simple carbs that allow for easier digestion. You may want to stay away from whole wheat bread because it is high in fiber, which makes it difficult to digest. You can stick to white bread toast with low-fat butter. If you have an intolerance to gluten, you can just choose the gluten-free bread. Toast is effective in treating nausea and reducing heartburn.
Banana is a fruit that is very rich in potassium. If you have stomach upsets like diarrhea, you need to eat a banana to replace the potassium that was lost in your body. Bananas are also an excellent source of carbohydrates that are easy on the digestive system. It is also better to choose the ripe bananas because the carbs are more readily accessible.
Nuts and Seeds
Almost all types of nuts and seeds are considered as good for your digestion. They are easy to digest foods because they are rich in omega-3 fatty acids and natural oils that keep your digestive system healthy.
Oatmeal is a perfect breakfast food for those who want to lose weight because it helps to keep you fuller. It may be high in fiber but it is still easy for the body to digest. The best thing about oatmeal is that you can add more nutritious and easy to digest foods to give it more flavor.
Saltine crackers are great for treating morning sickness, nausea, and indigestion. It is a good source of carbohydrates to give you extra energy. Plus, it contains high amounts of potassium and simple carbs that are easy on the stomach.
Fruits and Veggies
There are many fruits that are easy to the digestive system. Some examples of the fruits that are stomach-friendly include mangos, peaches, apricots, melons, cranberries, avocados, and nectarines. These fruits contain powerful enzymes that keep your digestive system working perfectly. When it comes to vegetables, try to avoid eating them raw. Some examples of easy to digest vegetables are beets, carrots, spinach, asparagus, and green beans. Remember to cook them or have them steamed.
There are many easy to digest foods, but there are also plenty of foods that may be harder to digest. You should avoid greasy and high-fat foods, which are high in calories and may cause stomach problems. Try to go easy on herbs and spices when cooking because spicy foods tend to be difficult to digest.