Easy To Digest Foods for Sensitive Stomach

Easy To Digest Foods for Sensitive Stomach

easy to digest foods for IBS
easy to digest foods for IBS

Some people have medical issues that make it difficult for them to digest a variety of foods.

Foods that are simple to digest offer much-needed respite to a digestive system that is already in distress.

One thing is certain: your regular, varied diet cannot be maintained if you have gastritis, irritable bowel syndrome (IBS), or gastroparesis.

In fact, it can be exacerbating your digestive problems.

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Easy To Digest Foods for Sensitive Stomach

Sticking to simple-to-digest foods is one of the greatest things to do when this occurs, despite the fact that there are many things you can do to enhance your digestion, such as Ayurvedic breathing exercises, and getting an abdominal massage, or even analyzing your excrement.

Because they don’t have to work as hard to break down food when it’s already inflamed, these foods, according to Anabelle Harari Clebaner, RD, founder of Wellspring Nutrition, give your GI tract and stools a break.

You need to give your stomach some downtime in order for it to repair; think of it as the digestive equivalent of taking a sick day.

Easy To Digest Foods for Sensitive Stomach: Easy to Digest Foods ~ What to Eat and Avoid

What healthful dietary choices can a person make if they have trouble with digestion?

Maintaining a bland diet is your best chance of easing gastrointestinal symptoms like diarrhea, cramps, and nausea, at least until you feel better.

Easy-to-digest foods can benefit a number of ailments and diseases.

Acid reflux, bloating, abdominal pain, vomiting, and diarrhea are signs of digestive issues.

Irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too quickly, drugs, and gastrointestinal surgery are only a few of the potential causes of these.

The body requires a variety of nutrients, such as protein, fat, and fiber. These nutrients, however, can be challenging to digest in particular forms.

Easy to Digest Foods for Sensitive Stomach: Why you’ll want to Restrict High FODMAP Foods

You should select foods with a low FODMAP content if you suffer from an unsettled stomach or other intestinal diseases like IBS.

FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides And Polyols,” which refers to all carbohydrates with subpar small intestinal absorption.

Foods high in fermentable carbohydrates or FODMAP can seriously upset the digestive system and result in symptoms including gas, bloating, and cramps.

In general, it is better to stay away from these meals

Restricting these meals and selecting foods that are low in FODMAPs, together with simple-to-digest foods, can offer quite effective pain and symptom alleviation.

Naturally, even if you have gastrointestinal issues, you still need to include vitamins and minerals in your diet.

Given that many healthful foods can cause uncomfortable GI symptoms, it can be challenging to determine what is deemed easy to digest.

Read on for a list of meals that are simple to digest and won’t aggravate sensitive stomachs (and are downright delicious, to boot).

Easy To Digest Foods for Sensitive Stomach

There are several solutions available to sate cravings for food without compromising on flavor, taste, or variety. The following foods will help soothe an upset stomach:

Super Easy to Digest Foods for an Upset Stomach
What foods are easy to digest? What to eat for easy digestion
  • Toast
  • White rice
  • Applesauce
  • Eggs
  • Sweet potatoes
  • Bananas
  • Chicken
  • Salmon
  • Gelatin
  • Saltine crackers
  • Oatmeal

Foods that are simple to digest typically include less fiber. This is due to the fact that fiber, while a beneficial component of the diet, is the portion of fruits, vegetables, and grains that your body does not digest.

Because of this, the fiber travels through your large intestine and may result in a variety of problems, including gas, bloating, and hard-to-pass stools.

Consuming low-fiber foods reduce the amount of undigested material and may improve your symptoms.

Canned or cooked fruits

Although cooked fruits significantly assist break down the fiber, which makes it easier to digest, whole fruits contain a lot of fiber.

Fruit and vegetable peeling and seed removal will help reduce the quantity of fiber.

Good choices in this food category include:
  • very ripe banana
  • cantaloupe
  • applesauce
  • canned or cooked fruits without the skin or seeds
  • honeydew melon
  • watermelon
  • avocado

Any of the aforementioned fruits should only be eaten in moderation because they are raw and greater portions may still cause gastrointestinal distress.

Canned or cooked vegetables

Whole vegetables have a lot of fiber, much like fruit. Cooking them will partially break down the fiber, making it simpler to digest.

You can buy canned vegetables at your neighborhood grocery shop or cook your own vegetables at home. Other low-fiber vegetable choices are potatoes without peel and tomato sauces.

Juices made from fruits and vegetables without pulp are also low in fiber.

Good choices of canned or cooked varieties of vegetables include:

  • yellow squash without seeds
  • beets
  • green beans
  • carrots
  • spinach
  • pumpkin
Meat products and protein

Lean protein-based main dishes like chicken, turkey, and fish usually digest well.

Ground meats and lean cuts of beef or pig are also excellent choices. For more protein, vegetarians can try adding eggs, creamy nut butter, or tofu.

The ease of digestion of meat can also be influenced by how it is prepared. Try grilling, broiling, baking, or poaching it instead of frying it


You may have heard that eating a diet high in robust whole grains is best for your health.

You must follow these guidelines if you want to eat grains that are simple to digest, please stick to;

  • white or refined bread or rolls
  • plain bagels
  • white crackers
  • white toast

Low-fiber dried or cooked cereals are also available at the grocery store.

Cookies that have been processed but don’t contain nuts or dried fruits may be easier on your body.

This includes plain noodles or pasta as well as refined-flour pretzels.

Bran and germ have been removed from refined flours (grains), making them simpler to digest.

Unrefined flours, on the other hand, go through less processing and have higher fiber content.

Large use of refined flours is not suggested as part of a healthy diet.

Dairy products

Dairy products may cause diarrhea or upset your stomach if you have lactose intolerance.

Search for lactose-free or low-lactose items. Dairy is low in fiber and may be simple to digest otherwise.

Consider sipping on simple milk or having cheese, yogurt, and cottage cheese as a snack.

Ice cream and other high-fat dairy products might be difficult to digest.

Other foods

When cooking, herbs and spices should be used with care. Whole spices might not be easily absorbed. Ground varieties ought to be acceptable.

Abdominal discomfort and acid reflux may be brought on by spicy foods and foods containing a lot of chili pepper.

The following foods are also safe on a low-fiber or soft foods diet:

  • sugar, honey, jelly
  • mayonnaise
  • oil, butter, margarine
  • marshmallows
  • mustard
  • soy sauce

Any meal you eat should be cut into little pieces, and you should chew each bite completely before swallowing it.

Make time for your meals so that you aren’t rushing through them.

You might observe that your stools are smaller and that you have fewer bowel motions when you consume a diet low in fiber.

To prevent constipation, be sure to consume lots of fluids throughout the day, such as water and herbal tea.

Easy To Digest Foods for Sensitive Stomach

On the other end of the range are foods high in fiber. Along with fiber, some cooking techniques, including frying, may cause gastrointestinal distress.

Foods that are very hot and beverages with carbonation or caffeine may also be problematic.

These foods should be avoided as they may not be easy to digest.


The majority of fresh fruits are rich in fiber, especially if they still have their skins or seeds.

Bananas and avocados are two examples of fruits that are simpler to digest. Avoid the following fruits:

  • dried fruits
  • canned fruit cocktail
  • frozen or fresh berries
  • pineapple
  • coconut

Avoid any pulp-containing fruit or vegetable juices. Particularly for those with GERD, tomatoes and citrus fruits may be problematic.


As opposed to cooked or canned veggies, raw vegetables contain a substantially higher percentage of intact fiber. You might also wish to refrain from:

  • corn
  • mushrooms
  • stir-fry vegetables
  • stewed tomatoes
  • cabbage
  • brussels sprouts
  • peppers
  • potato skins
  • dried beans
  • peas
  • legumes
  • broccoli
  • cauliflower
  • onion
Fermented foods

Pickles, kimchi, and sauerkraut might also be avoided by some persons. These fermented foods may aid digestion if you don’t find them offensive.

This is due to the inclusion of “friendly microorganisms” like probiotics and beneficial digestive enzymes in some brands and homemade versions of these foods.

These helpful bacteria predigest food and improve nutrient absorption.

To guarantee that food has probiotics and other helpful bacteria as well as that there isn’t an excessive amount of salt or sugar added, carefully read the labels of commercial products.

Meat products and protein

Any meat that is fibrous or rough may be difficult to digest. These consist of:

  • meats with casings, such as hot dogs, sausage, and kielbasa
  • meats with whole spices
  • lunch meats
  • shellfish

Other protein sources that could cause your stomach issues to include beans, chunky peanut butter, and entire nuts.


The majority of refined grains are easily absorbed. Therefore, whole-grain bread, rolls, and bagels aren’t always the best options.

Watch carefully for grain-based foods like multigrain crackers that include raisins, almonds, and seeds. Also stay away from cereals that have nuts, dried fruits, or bran in them

Whole-grain pasta, brown or wild rice, and granola may also be difficult to digest.

Dairy products

Lactose intolerant persons may wish to stay away from the majority of dairy products, but they may be able to stomach yogurt or kefir.

These meals are simpler to digest because the beneficial bacteria in them aid in the breakdown of lactose sugar.

Yogurt can be made at home or you can opt for types that are specifically probiotic-rich.

Additionally, stay away from dairy products that have been combined with seeds, nuts, fresh fruit, or artificial sweeteners.

Other Foods which are Easy to Digest for Sensitive Stomach

The following foods are also considered safe for a low-fiber or soft foods diet;

  • Honey
  • Mustard
  • Tomato Sauces
  • Sweet Potatoes
  • Plain Soups
  • Herbal Teas
  • Marshmallows
  • Cooked Cereals
  • Papayas

Other foods to Avoid

Other foods you may want to avoid include:

  • Jams and jellies that contain seeds, popcorn, and whole spices
  • Spicy or fried foods (may give you heartburn or indigestion)
  • Carbonated drinks (like soda)
  • Caffeinated drinks (like coffee)
  • Alcohol
In conclusion on Easy to Digest Foods for Sensitive Stomach

What you eat may not make you feel the same way in terms of indigestion, cramps, or nausea.

When in doubt, choose these simple foods and cut back on your rich diet for a few days, at least until you start to feel a little better.

You should transition to a nutrient-rich diet once you feel better.

It’s always better to speak with your doctor before changing your diet if you have a digestive condition.

FAQs about Easy to Digest Foods for Sensitive Stomach

What foods are easy on a sensitive stomach?

Foods that have a tendency to be comforting to people with sensitive stomachs include:

  • Cooked fruits and vegetables
  • Easily digestible grains
  • Fat-free or low-fat dairy
  • Lean protein
What is the easiest thing for your stomach to digest? Which types of food are easy to digest?
  • Very ripe banana
  • Cantaloupe
  • Applesauce
  • Canned or cooked fruits without the skin or seeds
  • Honeydew melon
  • Watermelon
  • Avocado
What can I eat that won’t upset my stomach?

The abbreviation “BRAT” stands for bananas, rice, applesauce, and toast. These bland foods are gentle on the belly, so they might aid prevent additional stomach upset.

What food makes your stomach feel better? The Best Foods for an Upset Stomach
  • Ginger Can Relieve Nausea and Vomiting
  • Chamomile May Reduce Vomiting and Soothe Intestinal Discomfort
  • Flaxseed Relieves Constipation and Stomach Pain
  • Peppermint May Relieve Symptoms of Irritable Bowel Syndrome
  • Licorice Can Reduce Indigestion and May Help Prevent Stomach Ulcers
What should I eat for dinner if my stomach hurts?

Try Rice.

Ensure it’s plain white rice. Wild, brown, or black rice — through healthy — are harder to digest, particularly on an upset stomach.

Starchy, low-fiber foods for example white rice can help firm up your stool and stop diarrhea that can come along with stomach trouble.

Why is my stomach so sensitive to food?

If you regularly experience uneasiness and stomach issues after eating, this could also mean you have a food intolerance—like lactose intolerance (when your body cannot fully process the sugar in milk and dairy products)—or some other disorder you should be aware of.

What are the worst foods for digestion? Worst Foods for Digestion
  • Fried Foods. They’re high in fat and can bring on diarrhea
  • Citrus Fruits. Because they’re high in fiber and they are acidic, they can give some folks an upset stomach
  • Spicy Foods
  • Artificial Sugar
  • Too Much Fiber
  • Beans
  • Cabbage and Its Cousins
  • Fructose
Is pasta easy on the stomach?

Bland carbs
“White rice, crackers, pasta, and oat brans don’t need a lot of work to break down so they’re really easy to digest,” Ganjhu explains.

In addition, these foods are mild in taste and smell which makes them stress-free and comforting to eat, even when it’s hard to stomach much else.

What is the hardest food to digest?

Fatty foods, like chips, burgers, and fried foods, are harder to digest and can cause stomach heartburn and pain. Also, cut back on greasy fried foods to ease your stomach’s workload.

Try and eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.

What is easy on the stomach?

Applesauce and fruit purees
The answer is simple: cook and puree it to break down the fiber and make it easier to digest.

Applesauce is also very easy on the stomach, and it also contains pectic, which may aid treat some types of diarrhea.

What soups are good for an upset stomach?

Here’s our list of soups that put their amazing feel-good magic to work!

  • Chicken Noodle Soup. Let’s start with a classic!
  • Asian-Inspired Zoodle Flu Buster Soup
  • Creamy Corn and Potato Chowder
  • Poblano Chicken Chowder
  • Harvest Vegetable Soup
  • Butternut Squash Soup
  • Tomato Basil Soup
  • Coconut Curry Soup
Are scrambled eggs good for an upset stomach?

Boiled, poached, or scrambled eggs are simple to prepare, eat, and digest.

They are often appropriate for people who are recovering from a stomach virus or nausea.

The white offers less fat and is easier to digest, but many people with digestive problems can also stomach the yolk.

Why does my stomach hurt every morning and I have to poop?

Irregular bowel movement can lead to trapped gas in your intestinal tract, which results in severe cramping in the lower abdomen in the morning and at other times of the day.

Other signs include straining to have a bowel movement or feeling as if you haven’t completely emptied your rectum.

What drink makes your stomach feel better?
  • Sports drinks
  • Popsicles
  • Decaffeinated tea
  • Clear, non-caffeinated sodas such as 7-Up, Sprite, or ginger ale
  • Diluted juices such as apple, grape, cherry, or cranberry (avoid citrus juices)
  • Clear soup broth or bouillon
Which fruit is good for stomach pain?


Bananas are very easy to digest and are known to ease stomach pain.

Plus, they have a natural antacid effect and can relieve symptoms like indigestion.

This high potassium fruit also increases mucus production in the stomach which aids prevent the irritation of the stomach lining.

What can I eat with an acidic stomach?

These mild green vegetables are easy on the stomach and won’t result in uncomfortable gas, such as lettuce, celery, and sweet peppers.

Just avoid serving it fried. Brown rice is a complex carbohydrate that is moderate and filling.

Melons — Low-acid fruits like watermelon, cantaloupe, and honeydew are among the greatest things to eat for acid reflux.

How do you cure food sensitivities?

Food intolerances are currently incurable. Avoiding particular foods or eating them less frequently and in smaller amounts are the best ways to prevent the symptoms of food intolerance.

To help with digestion, people can also take vitamins.

Does avocado help sensitive stomachs?

Although they are a great source of dietary fiber, if you have a stomach ache you should stay away from avocados.

Your body doesn’t fully digest some of the plant-based foods.

Due to its role in promoting waste movement and preventing constipation, fiber is advantageous for digestion.

How do I heal my gut? 7 things you can do for your gut health
  1. Lower your stress levels. Chronic high levels of stress are hard on your whole body, including your gut
  2. Take a prebiotic or probiotic
  3. Check for food intolerances
  4. Change your diet
  5. Get enough sleep
  6. Eat slowly
  7. Stay hydrated
What is the number 1 vegetable to avoid?

The top two items are strawberries and spinach. (Strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes make up the full 2019 Dirty Dozen list, which is listed from most polluted to least.)

What is the number 1 healthiest food in the world?
  1. SALAD. Available in fresh, frozen, or even canned form, this nutrient-dense green superfood is widely accessible.

One of the healthiest foods on the earth, spinach contains important vitamins A, K, and folate and is high in energy while being low in calories.

How do I calm my intestines?

Try to:

  • Experiment with fiber. Fiber helps reduce constipation but also can worsen gas and cramping
  • Eat at regular times. Don’t skip meals, and try to eat at about the same time each day to help regulate bowel function
  • Avoid problem foods. Eliminate foods that trigger your symptoms
  • Exercise regularly.
Is tuna okay for an upset stomach?

Canned tuna packaged in water rather than oil is among the safe meal options. a little bit of lean pork, chicken, or turkey

Is toast good for an upset stomach?

Eating bland items such as crackers or toast is an excellent approach to calm an upset stomach but burnt toast is even better.

Burnt toast’s charcoal helps you get rid of that uncomfortable stomach-related feeling by absorbing pollutants in the stomach.

Is toast with butter good for an upset stomach?

After adding some toast that has been lightly toasted with unsalted butter to the milk, in a bowl, pour some milk.

It should help to alleviate nausea if you eat it gently. If you are going through episodes of diarrhea, other bland foods can also aid in reducing discomfort.

What should I drink in the morning for gut health?

Ginger and honey can be added to warm lemon water to give it additional flavor in the morning.

It works well to improve your digestive system and stave off indigestion, motion sickness, and heartburn by drinking this warm tea each morning.

What can I snack on with gastritis?

The following foods and beverages may be helpful in reducing gastritis symptoms, according to some people:

  • Foods are high in fiber, such as beans, whole grains, fruits, and vegetables.
  • Low-fat foods include veggies, lean meats, and fish.
  • Low-acid foods, such as beans and vegetables.
  • Noncarbonated beverages
  • Caffeine-free drinks.
What foods digest the fastest?

Food consumed in quantity and type: Diets high in fat and protein, like meat and fish, can take longer to digest than foods high in fiber, such as fruits, and vegetables.

One of the things that digest the quickest is sweet stuff like candy, crackers, and pastries.

Are potatoes good for an upset stomach?

Plain potatoes like white rice and white toast, potatoes are bland starch that can be eaten in moderation when baked.

After a long day of upheavals, potatoes, like bananas, can help replenish your potassium levels and settle your stomach (literally)

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