Choosing easy-to-digest food groups when you are feeling under the weather, or experiencing indigestion or other GI symptoms like diarrhea, can help give your GI tract some relief.
If you have ever experienced severe food poisoning, you might know that choosing simple, easy-to-digest foods like plain crackers can help alleviate symptoms of indigestion.
The easiest foods to digest are low in dietary fiber and fat. They are also mild in flavor, meaning they generally lack acidity and spiciness. Foods that are soft or easy to chew and swallow are more digestible than those that are dry, chewy, or tough.
Foods that are easy to digest give your GI system a bit of a break. After all, digestion requires energy. This includes mechanical energy, such as the act of chewing in the mouth, as well as chemical energy, like the work of stomach acids and digestive enzymes in the small intestine.
Patricia J.J., Dharmon A.S. Physiology, Digestion. In: StatPearls. StatPearls Publishing; 2023.
Below are five groups of easy-to-digest foods to emphasize when your stomach or intestines are in pain.
Products Made from White Flour
Most people can benefit from increasing their fiber intake, but if you are dealing with GI distress, it may be recommended to temporarily opt for low-fiber foods.
Fiber is an indigestible carbohydrate that passes through your digestive system without breaking down.
High-fiber foods, such as whole grains, can increase the amount of undigested food that moves through the GI system and speed up bowel movements, which can be more harmful than helpful if you are experiencing symptoms like bloating and diarrhea.
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Refined grain products, such as white rice, white bread, and white pasta, have had their fiber components removed. When experiencing digestive discomfort, temporarily choosing these low-fiber foods can give your intestines a break.
Peeled, Canned, or Boiled Fruit
Some fresh fruits are particularly high in fiber and, as a result, can be difficult to digest. A large portion of dietary fiber in fruits is found in their skins and seeds.
If you are struggling with GI symptoms such as nausea or diarrhea, it may be helpful to choose low-fiber fruits. Soft fruits like stewed plums or canned peaches are also good options. When purchasing canned fruits, look for products packed in water instead of syrup to reduce added sugar content.
Well Cooked Vegetables
Just like fresh fruits, raw vegetables are harder to digest compared to cooked vegetables. When vegetables are cooked, their plant cell walls become softer and their constituents (like starches) become more readily accessible to digestive enzymes in the body. As a result, they’re gentler on the digestive system.
Easy-to-digest vegetables include well cooked:
- Zucchini and squash (with seeds removed)
- Spinach
- Potatoes (with skins removed)
- Green beans
- Beets
- Carrots
Soft Proteins
Although animal proteins do not contain fiber, they can be difficult to digest if they are tough, chewy, or high in fat.
Choose soft, easy-to-chew proteins with low to moderate amounts of dietary fat. Examples include scrambled eggs and lean meats.
Plant-based proteins, such as smooth nut butters and soft scrambled tofu, are also nutritious options that are generally well tolerated.
Soups, Smoothies, and Purees
How food is prepared can affect its digestion. Although strategies like blending do not change the fiber content of foods, they can help reduce the size of fiber particles in plant foods, making them easier on the digestive system.
Consider raw versus cooked cabbage. While raw cabbage is large and tough, cabbage that is cooked and blended into a soup is softer. This change in texture can allow for better digestion.
The same goes for fibrous fruits like berries that are blended into smoothies. Blending the seeds of berries does not reduce their fiber content but can help initiate the mechanical digestion process that usually starts in your mouth.
What are the hardest foods to digest?
The difficulty of digesting certain foods can depend on the underlying cause of your symptoms. For example, peppermint tea may be problematic for people struggling with GERD, but it can be helpful for those dealing with mild stomach upset or nausea.
Not all the foods listed below will necessarily exacerbate your symptoms. The foods you can and cannot tolerate are individual and will depend on why you are experiencing GI symptoms in the first place.
Common foods that are generally difficult to digest include:
- High-fiber and/or raw vegetables, such as raw broccoli or cabbage, artichokes, garlic, and onions
- Foods with tough fibers or coarse stems, peels, and seeds, like broccoli rabe, asparagus, and pomegranate
- Beans, including lentils, chickpeas, and other legumes
- Whole nuts and seeds
- Popcorn
- Acidic foods like citrus fruits and tomato-based products
- Spicy foods
- Alcohol
- Caffeinated beverages such as coffee and black tea
- High-fat and fried foods
- Processed meats, like sausage and hot dogs
- Dried meats, such as jerky
- Dried fruits
- Artificial sweeteners
Who Might Need Easily Digestible Foods?
There are many reasons why you might need to eat easily digestible foods.
Surgeries involving the GI tract often require a step-by-step diet that may start with clear liquids, followed by purees and other easy-to-digest foods before you can return to a regular diet. This promotes digestive system healing after surgery.
Sometimes, during episodes of severe gas, nausea, vomiting, or diarrhea, it can be helpful to focus on mild, easily digestible foods.
People diagnosed with any of the following medical conditions may also benefit from temporarily choosing easily digestible foods:
- Diverticulitis, a type of inflammation in the small intestine.
- Active gastritis, a type of inflammation in the stomach.
- Peptic ulcer disease.
- Gastroparesis, or delayed stomach emptying.
- Gastroesophageal reflux disease (GERD).
- Inflammatory bowel disease (IBD) flare-ups.
- Cancers that require radiation therapy to the pelvis or lower abdomen.
Exclusively eating easily digestible foods can feel limiting. If you are experiencing ongoing digestive discomfort, it is important to consult a gastroenterologist to determine the underlying cause of your symptoms. Meeting with a registered dietitian can also help you find a varied diet that is nutritionally complete and well-tolerated.
A Quick Overview of Food Groups
When dealing with stomach symptoms, opting for temporarily easy-to-digest foods can be helpful. Foods that are well-cooked and low in fiber and fat are generally well-tolerated.
However, do not limit yourself to easily digestible foods for a long period. Chronically restricting entire food groups can lead to nutritional deficiencies and disordered eating habits.
Instead, work with a gastroenterologist to identify the underlying cause of your GI symptoms. Then, consider meeting with a registered dietitian (RD) who can help you find a personalized plan that both frees up your diet and keeps your symptoms under control.