Easy-to-Digest Meal for Sensitive Stomach

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Some people have medical issues that make it difficult for them to digest certain foods. If you’ve ever had indigestion, you surely know the symptoms such as gas, bloating, cramps, and acid reflux, and how they can truly ruin your day. Stomach difficulties triggered by overindulgence, stress, or a nasty bug can attack at any time. Dealing with gastrointestinal troubles is unpleasant enough, but rushing to the nearby restroom every few hours (or even minutes!) may be bothersome, if not downright embarrassing.

The body requires a variety of nutrients, such as fibre, protein, and fat. However, in some forms, these nutrients can be difficult to digest.

What kinds of foods are easiest to digest?

Foods that are easier to digest are usually low in fibre. This is because fibre, while a good part of the diet, is the part of fruits, vegetables, and grains that your body cannot digest. As a result, the fibre goes through your large intestine and can create a variety of problems, including gas, bloating, and difficult-to-pass stool.

Eating low-fibre foods reduces the amount of undigested food and may alleviate your discomfort. However, this does not imply that products high in fibre are always going to be bothersome, or that consuming exclusively low-fibre foods will always make you feel good. Everything is still dependent on your digestive troubles.

Meals that are easy to digest

1. Cooked vegetables

Nobody is surprised that vegetables are excellent for you. Vegetables, in addition to being a fantastic source of vitamins and nutrients, also offer your body with the dietary fibre it requires to maintain optimal digestive health. Fibre, on the other hand, is a double-edged sword for those with sensitive digestive systems, because big amounts of it can be, well, too much to stomach. As a result, it is advised to avoid the crudité plate in favour of cooked veggies, as cooking “helps break down these fibres a bit and makes the food a little more digestible.

2. Plain ol’ Rice

If you’re suffering from indigestion or simply attempting to avoid it, basic foods like plain old rice are an excellent choice. If you’re looking for a starch that won’t irritate your stomach, try this one.Rice is a rich source of carbohydrates and vitamin B9, and it is also a gluten-free option. 

Although white rice is not a nutrient powerhouse when compared to true whole grains like brown rice and farro, it is an excellent alternative when you need something light. One cup of cooked rice contains only about 0.5 grams of fibre, making it easier to digest. Combine it with a side of sautéed vegetables and a high-quality protein for a dinner that won’t upset your stomach.

3. Bread

Bread lovers, rejoice!  It’s perfectly fine to consume it when your stomach is upset, but make sure it’s white. White bread contains far less fibre than whole grains. Many refined grains are fortified with vitamins and minerals, so you get the nutrition without the fibre. White bread, on the other hand, is not something I would advocate on a regular basis, considering that there are healthier bread options available. 

Toast can assist with nausea and heartburn, but not all toast is created equal. Whole wheat bread is more nutritious than white bread, but it is heavy in fibre and may be difficult to consume for some people.

If a person has difficulties digesting whole wheat toast, try it plain without butter first. Choose fruit jellies over creamy spreads like nut butter for extra taste. If a person cannot tolerate whole grains, enriched white bread is a possibility.

4. Soup and broth

If you eat mostly easy-to-digest foods, you’re probably eating a lot of refined carbs. Broths in general can soothe and mend the digestive tract. Bone broths are even better—a reportedly magical combination that has recently gained a lot of attention…not for nothing. 

This wellness craze, which involves boiling bones and connective tissues and utilising the liquid in soups, sauces, and gravies, has some merit (or enjoyed on its own as a drink). Collagen, present in bone broths in particular, has been shown to help with gut lining repair. Vegan broth is also good for your gut.

5. Quick Oatmeal 

If you can’t get enough oatmeal yet the fibre upsets your stomach, try quick oatmeal. “Quick oats,” or instant oatmeal, are the most processed and broken down of the oats, making them simpler to stomach. To combat boredom, you can liven up your oatmeal bowl with innovative toppings.

Including whole grains can help to relieve stomach upset while also preventing future intestinal problems. “Soluble fibre from oats attracts water into your digestive tract and propels food through your body,” London adds. Aim for 25 to 35 grams of total fibre per day, but don’t overdo it; both hunger and overeating can aggravate nausea, bloating, abdominal pain, and gas.

6. Eggs

Eggs are high in nutrients. It has protein, choline, calcium, phosphorus, and more. Moreover, eggs are easy to digest, whether hard-boiled, poached, or scrambled. Serve eggs with toast for a carbohydrate boost that may aid people recuperating from a stomach virus or nausea. When cooking eggs, use olive oil instead of butter to avoid stomach upset.

Eggs are an easier-to-digest option and a convenient method to achieve your protein requirements without becoming overly full too quickly.

7. Sweet Potatoes

Sweet potatoes supply soluble fibre, which can be simpler to digest than insoluble fibre. Soluble fibre also promotes the growth of beneficial bacteria in the intestines, which helps to maintain a healthy digestive system.

Sweet potatoes are also high in potassium, an electrolyte that is frequently lost during digestive upsets. Calcium, magnesium, and potassium-rich foods also help to minimise tummy bloat by balancing sodium levels. Furthermore, diets high in these nutrients have been linked to smaller waists in people who are genetically programmed to hold weight in their midsections.

8. Chicken

Chicken is a source of protein, which assists the body to rebuild itself. Chicken also includes a variety of minerals and B vitamins. Chicken tends to be relatively simple to digest. It also contains no fibre, making it an excellent option for people with digestion problems, such as IBS. Baked or grilled, skinless chicken is a nutritious option, as it consists of the least fat. Getting a little protein is essential, even if you’re feeling icky.  Unseasoned proteins can be a great addition to your plain white rice or a baked sweet potato.

9. Fermented food

Fermented foods seem to be simpler to digest because some of the natural sugars and starches have been broken down. For instance, fermentation converts lactose in milk to simpler sugars – glucose and galactose – which, if you are lactose intolerant, may make items like yogurt, kefir, and cheese easier to digest.

10. Pureed fruits

Pureed food is simpler for the body to digest; the method of pureeing is like munching a food over and over. Because a lot of the food product has been broken down, it is significantly easier for the gastrointestinal tract to absorb it. Fruit is packed with vitamins and anti – oxidants, but the fibre in fruit can induce gut problems in people who already have an upset stomach. The solution is simple: boil and purée it to break down the fibre and make it simpler to digest.

What helps in digestion?

If you have infrequent, frequent, or chronic digestive problems, simple dietary and lifestyle changes could be beneficial.

Choosing to eat a whole-foods diet packed with fibre, healthy fat as well as nutrient – rich is the first stage toward better digestion. Strategies such as mindful eating, reducing stress and workout can also be beneficial.

Finally, abandoning bad habits which may influence your digestive health such as smoking, excessive alcohol consumption and late-night eating may help alleviate symptoms as well.


Digestive issues can be difficult, but some foods may very well be helpful in relieving unpleasant symptoms. Fibre-rich types of food also contribute to digestion by assisting food progress through your system more quickly or smoothly.

If you’ve been trying to eat well but are still experiencing stomach problems or indigestion, you should reconsider your meal choices. You might also forgo some foods if you suspect they are affecting your gut problems. If you’re seeking relief for your gastrointestinal troubles, think about adding some of the following foods to your diet.

If you intend to make significant dietary changes, you should first consult with an expert before adding or removing anything from your diet. You can consult with me as I am a Functional Nutritionist, Gut Health and Hormone Practitioner and All-Round Wellness Coach. It is ideal to take foods that are easy to digest plus rich in vitamins and nutrients. 


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