If you have ever endured a bad case of food poisoning, you probably already know choosing easy-to-digest, simple foods like plain crackers can help suppress indigestion symptoms.
The most straightforward foods to digest are low in fat and dietary fiber. They’re also milder in flavor, typically lacking heat and acidity. Foods that are easy to chew and swallow and soft are also more digestible than tough, dry, chewy foods.
Foods that are easily digestible give your GI system a rest. Digestion requires energy. Choosing foods that are easy to digest when you are feeling ill or experiencing diarrhea, indigestion, or other GI symptoms can help rest your GI tract. It makes your body work a bit less complicated to make digestive processes happen.
Below are five easy-to-digest food groups that you can turn to when your bowels or stomach are feeling a bit funky.
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Well cooked vegetables
Similar to fresh fruits, vegetables that are raw are more challenging to digest when compared to cooked vegetables.
When vegetables are cooked, their plant cell walls become more soft, and their constituents—like starches—become more easily accessible to digestive enzymes in the body. Subsequently, they are gentler in the digestive system.
Vegetables that are easy to digest include well-cooked:
• Beets
• Spinach
• Green beans
• Squash and zucchini (with seeds removed)
• Carrots
• Potatoes (with skins removed)
• Purees, smoothies, and soups
• Consider cooked vs. raw kale. While raw kale is tough and bulky, cooked kale that has been cooked and then blended into a soup is soft. This texture change could allow for improved digestibility.
• The same applies to fibrous fruits, like berries, blended into smoothies or juices. Crushing berry seeds in the blender won’t lessen the fiber content, but it can help ramp up the mechanical digestion process that usually starts in your mouth.
• The method of preparation can affect their digestibility. Modification strategies to texture, like blending, don’t change the fiber content of foods; they can help reduce the fiber particle size in plant foods, which can make them more gentle on the digestive system.
Products using white flour
Most people could benefit from increasing their fiber intake; however, if you’re dealing with GI upset, temporarily choosing lower-fiber foods may be helpful.
Fiber is an indigestible carbohydrate that moves through the digestive tract without breaking down.
Foods high in fiber, like whole grains, can increase the amount of undigested food moving through the GI system and increase the speed of intestinal motility, making them more detrimental than helpful if you are experiencing symptoms such as diarrhea and abdominal bloating.
Refined grain products like white bread, white rice, and white pasta have had their fiber contents removed. Opting for these lower-fiber foods can give your intestines a well-needed break when you are experiencing digestive discomfort.
Stewed, canned or peeled fruits
Some fresh fruits are exceptionally high in fiber and, therefore, more difficult to digest. The bulk of the dietary fiber in fruits is found in their seeds and peels. Raspberries are one example of a fruit with high-fiber seeds because of their sizeable seeds.
If you struggle with GI symptoms like diarrhea or nausea, it is helpful to choose fruits lower in fiber, like ripe melon or bananas. Removing the skin on fruits like pears and apples is recommended when you have active or ongoing digestive issues.
Softer fruits like canned peaches or stewed plums are solid options as well. If you purchase canned fruit, look for products packed in water instead of syrup to reduce added sugar content.
Soft proteins
Though animal proteins don’t contain fiber, they can be difficult to digest if they are high in fat, challenging, or chewy.
Choose easy-to-chew proteins that contain moderate or low amounts of dietary fat. Examples include lean ground meats and scrambled eggs.
Plant-based proteins like soft scrambled tofu and smooth nut butter are also nourishing options that are well tolerated overall.
Can you consume dairy?
Regarding digestion and dairy, the answer remains: it all depends. If you suffer even mildly from lactose intolerance, ingesting dairy may worsen your digestive discomfort.
But, some people may benefit from the probiotics found in fermented dairy products like kefir or yogurt. Additionally, these high-protein ingredients are easy to swallow and soft.
If you can tolerate dairy when your digestion is compromised, choose low-fat dairy products. Compared to full-fat dairy, low-fat dairy tends to be easier to digest.
What are the most difficult foods to digest?
Foods that are hard to digest may depend on your symptoms. For example, peppermint tea could be helpful for individuals struggling with nausea or mild stomach upset, but it could be problematic for people with GERD.
Not all the foods listed below will make your symptoms worse. The foods you are able to and not able to tolerate are singular and depend on why you are experiencing GI symptoms to start with.
Generally, foods that are hard to digest can include:
• Popcorn
• Alcohol
• Fried and high-fat foods
• Raw and/or high-fiber, like raw cauliflower or broccoli, garlic, onions, and artichokes.
• Lentils, legumes, chickpeas, and beans
• Whole seeds and nuts
• Spicy foods
• Dried fruit
• Acidic foods like tomato-based products and citrus fruits
• Dried meats, like jerky
• Caffeinated beverages like black tea and coffee
• Artificial sweeteners
• Processed meats, such as hot dogs and sausages
• Foods with thick stems, tough fibers, and seeds, like asparagus, pomegranates, and broccoli rabe.
Who should consume easy-to-digest foods?
There are several reasons why you may need to eat foods that are easily digestible.
Surgeries involving the GI tract often require a gradual diet that steps down, beginning with clear liquids, followed by other easy-to-digest foods and purees, before returning to a normal diet. Consuming foods that are easily digestible can promote healing post-surgery and decrease stress on the digestive system.
It can often be helpful to emphasize easy-to-digest and bland foods when experiencing diarrhea, nausea, and vomiting.
People who are diagnosed with any of the following medical conditions could also benefit from choosing foods that are easily digestible temporarily:
• Peptic ulcer disease
• Diverticulitis, a type of inflammation of the small intestine
• Gastroparesis, slowed emptying of the stomach
• Inflammatory bowel disease (IBD) flares
• Cancers that require radiation therapy to the lower abdomen or pelvis
• Active gastritis, a type of stomach inflammation
• Gastroesophageal reflux disease (GERD)
Eating foods that are easily digestible exclusively can feel limiting. If you’re experiencing lengthy digestive discomfort, it is essential to work with a gastroenterologist to discover the root cause of your symptoms.
Consulting with a registered dietitian can also help you find a varied, well-tolerated, and nutritionally complete diet.
A quick wrap-up
When you are struggling with gastrointestinal symptoms, choosing easy-to-digest foods temporarily may be helpful. Foods that are low in fat and fiber and are well cooked are generally tolerated best.
Don’t limit yourself to foods that are easily digestible over long periods. Chronically restricting entire food groups can lead to disordered eating habits and nutritional deficiencies.
Alternatively, work with a gastroenterologist to pinpoint the root cause of your GI symptoms.
Therefore, work with a gastroenterologist to determine the root cause of your GI symptoms. Consider meeting with a registered dietician who can help find a custom-made plan that concurrently gives you variety in your diet while keeping symptoms under control.
