The Best And Easiest Foods To Digest For Optimal Digestion

Groups of foods that are easy to digest

The Best And Easiest Foods To Digest For Optimal Digestion.



Food is any substance consumed by an organism for nutritional support. It is usually of plant, animal, or fungal origin and contains essential nutrients such as carbohydrates, fats, proteins, vitamins, or minerals.

The substance is ingested by an organism and assimilated by the organism’s cells to provide energy, maintain life, or stimulate growth. Different species of animals have different feeding behaviours that satisfy the needs of their metabolisms and have evolved to fill a specific ecological niche within specific geographical contexts.

There are many different types of food, from fruits and vegetables to meat and dairy products. Each type of food provides different nutrients that are essential for health.

For example, fruits and vegetables are a good source of vitamins and minerals, while meat and dairy products are a good source of protein.

The way we prepare and eat food also varies greatly around the world. In some cultures, food is a very social experience, and meals are often shared with family and friends. In other cultures, food is more individualistic, and people eat alone or in small groups.

No matter how it is prepared or eaten, food is an essential part of life. It provides us with the energy we need to live and grow, and it can also be a source of great pleasure.

The Best And Easiest Foods To Digest For Optimal Digestion

Several food groups are generally considered easier to digest than others. These groups tend to be lower in fiber, which can sometimes cause digestive discomfort like gas, bloating, and cramps, especially for people with sensitive stomachs or specific conditions like irritable bowel syndrome (IBS). Here’s a breakdown of some easily digestible food groups:

1. Lean Proteins. 

Lean Meat.

The Best And Easiest Foods To Digest For Optimal Digestion

  • Lean meats: Skinless chicken, turkey, and fish are easily digestible protein sources. They are low in fat and fiber, making them gentle on the stomach.


The Best And Easiest Foods To Digest For Optimal Digestion

Eggs: Eggs are another excellent source of easily digestible protein. They are packed with essential nutrients and cook quickly in various ways.

Tofu And Tempeh

The Best And Easiest Foods To Digest For Optimal Digestion

Tofu and tempeh: These plant-based protein sources are good options for vegetarians and vegans. They are soft and easily broken down by the digestive system.

2. Low-Fiber Grains. 

White Rice

The Best And Easiest Foods To Digest For Optimal Digestion

  • White rice: Unlike brown rice, which is high in fiber, white rice is low in fiber and easily digestible. It’s a good source of carbohydrates for energy.


The Best And Easiest Foods To Digest For Optimal Digestion

Toast: Made from white bread, toast is another easily digestible source of carbohydrates. Opt for simple toppings like jam or nut butter to avoid added fiber or fat.


The Best And Easiest Foods To Digest For Optimal Digestion

Crackers: Plain crackers made with white flour are generally easy to digest. Avoid whole-wheat crackers, which are higher in fiber.

3. Well-Cooked Vegetables. 

  • Starchy vegetables: Potatoes, sweet potatoes, and carrots are starchy vegetables that are easily digestible when cooked well. Steaming, boiling, or roasting are good cooking methods.

Green Beans

The Best And Easiest Foods To Digest For Optimal Digestion

Green beans: Green beans are another easily digestible vegetable, especially when cooked until tender.

Zucchini And Summer Squash

The Best And Easiest Foods To Digest For Optimal Digestion

Zucchini and summer squash: These summer vegetables are low in fiber and have a soft texture, making them easy on the stomach.

4. Ripe Fruits.


The Best And Easiest Foods To Digest For Optimal Digestion

  • Bananas: Bananas are a classic easily digestible fruit. They are naturally sweet and provide potassium and other essential nutrients.


The Best And Easiest Foods To Digest For Optimal Digestion

Applesauce: Applesauce is a gentle option for people with sensitive stomachs. It’s easily absorbed and provides some fiber and vitamins.

Honeydew Melon

The Best And Easiest Foods To Digest For Optimal Digestion

Cantaloupe and honeydew melon: These melons are low in fiber and have a high water content, making them hydrating and easy to digest.

5. Other Easy-to-Digest Options.


The Best And Easiest Foods To Digest For Optimal Digestion

  • Yogurt: Plain yogurt with live cultures (probiotics) can be beneficial for gut health and digestion. Choose low-fat or fat-free options.

Bone Broth

The Best And Easiest Foods To Digest For Optimal Digestion

Bone broth: Bone broth is a soothing and easily digestible source of hydration and electrolytes. It can be helpful for people with upset stomachs or recovering from illness.


The Best And Easiest Foods To Digest For Optimal Digestion

Ginger: Ginger has natural anti-inflammatory properties that can help soothe digestive discomfort. You can grate ginger into meals or drink ginger tea.

It’s important to remember that individual responses to food can vary. What’s easy for one person to digest might not be for another. If you have any digestive concerns, it’s always best to consult with a healthcare professional or registered dietitian for personalized advice.

If you’ve ever suffered from a bad case of food poisoning, you likely know that choosing simple, easy to digest foods like plain crackers can help quell symptoms of indigestion.

The easiest foods to digest tend to be low in dietary fiber and fat. They’re also milder in flavor, meaning they typically lack acidity and heat. Foods that are soft or easy to chew and swallow are also more digestible than dry, chewy, or tough foods.

Foods that are easy to digest give your GI system a bit of a break. After all, digestion requires energy. This includes mechanical energy, like the chewing that happens in the mouth, as well as chemical energy, like the work done by acid in the stomach and digestive enzymes in the small intestine.

Choosing easy to digest foods when you’re feeling under the weather, or experiencing indigestion or other GI symptoms like diarrhea can help give your GI tract a rest.2 It essentially makes your body work a little less hard to make digestive processes happen.

Below, five easy-to-digest food groups to emphasize when your stomach or bowels are feeling off.

White Flour Products

Most people could do to increase their fiber intake, but if you’re dealing with GI upset, temporarily choosing lower fiber foods may be recommended.

Fiber is an indigestible carbohydrate that moves through your digestive tract without getting broken down.

High-fiber foods like whole grains can increase the amount of undigested food moving through the GI system and speed up intestinal motility, making them more harmful than helpful if you’re experiencing symptoms like abdominal bloating and diarrhea.

Refined grain products like white rice, white bread, and white pastas have had their fiber components removed.

Temporarily opting for these lower fiber foods can give your intestines a break when you’re experiencing digestive discomfort.

Peeled, Canned, or Stewed Fruits

Some fresh fruits are particularly high in fiber and are therefore tougher to digest.

The bulk of the dietary fiber in fruits is found in their peels and seeds. For example, raspberries are one of the highest fiber fruits on account of their sizable seeds.

You may find it helpful to choose lower fiber fruits, like ripe bananas or melon, if you’re struggling with GI symptoms like nausea or diarrhea.

Removing the skin on fruits like apples and pears is also recommended when you’re actively struggling with digestive issues.

Softer fruits like stewed plums or canned peaches are good options as well. If you buy canned fruit, look for products that have been packaged in water instead of syrup to reduce the 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

Though animal proteins don’t contain fiber, they can still be hard to digest if they are tough, chewy, or high in fat.

Choose tender, easy-to-chew proteins that contain low or moderate amounts of dietary fat. Examples include, scrambled eggs and lean ground meats.

Plant-based proteins like smooth nut butters and soft scrambled tofu are also nourishing options that are generally well tolerated.

What About Dairy?

When it comes to dairy and digestion, the answer is: it depends. If you suffer from even mild lactose intolerance, consuming dairy may exacerbate your digestive discomfort.

However, some people may benefit from the probiotics found in fermented dairy products like yogurt or kefir. Plus, these high-protein ingredients are soft and easy to swallow.

If you tolerate dairy, choose low-fat dairy products when digestion is compromised. Low-fat dairy tends to be easier on digestion compared to full-fat dairy.

Soups, Smoothies, and Purees

How foods are prepared can impact their digestibility. While texture modification strategies like blending don’t change foods’ fiber content, they can help reduce the size of the fiber particles in plant foods, which can in turn make them gentler on the digestive system.

Consider raw versus cooked kale. Whereas raw kale is bulky and tough, kale that’s been cooked and blended into a soup is soft. This change in texture may allow for improved digestibility.

The same goes for fibrous fruits, like berries, that are blended into smoothies. Pulverizing berries’ seeds in the blender won’t diminish their fiber content, but it can help kickstart the mechanical digestion process that normally begins in your mouth.

What Are the Hardest Foods to Digest?

Hard-to-digest foods may depend on the root cause of your symptoms. For example, peppermint tea can be problematic for people struggling with GERD, but helpful for people struggling with mild stomach upset or nausea.

Not all of the foods listed below will exacerbate your symptoms. The foods you can and can’t tolerate are individual and will depend on why you are experiencing GI symptoms in the first place.

Commonly hard-to-digest foods can include.

  • High-fiber and/or raw vegetables, like raw broccoli or cauliflower, artichokes, garlic, and onions
  • Foods with tough fibers or thick stems, peels, and seeds, such as broccoli rabe, asparagus, and pomegranates
  • Legumes, including beans, chickpeas, and lentils
  • Whole nuts and seeds
  • Popcorn
  • Acidic foods like citrus fruits and tomato-based products
  • Spicy foods
  • Alcohol
  • Caffeinated beverages like coffee and black teas
  • High-fat and fried foods
  • Processed meats, such as sausages and hot dogs
  • Dried meats, such as jerky
  • Dried fruit
  • Artificial sweeteners

Who Might Need Easy-To-Digest Foods?

There are a number of reasons why you might need to eat easily digestible foods.

Surgeries that involve the GI tract often require a step-down diet that may start with clear liquids, followed by purees and other easy-to-digest foods before you can return to a normal diet.15 Eating easily digestible foods can lessen stress on the digestive system and promote healing post-surgery.

Sometimes it’s helpful to emphasize bland, easy-to-digest foods when experiencing severe gas, nausea, vomiting, or diarrhea.

People diagnosed with any of the below medical conditions may also benefit from choosing easily digestible foods temporarily:

  • Diverticulitis, a type of inflammation in the small intestine
  • Active gastritis, a type of inflammation in the stomach
  • Peptic ulcer disease
  • Gastroparesis, or slowed stomach emptying
  • Gastroesophageal reflux disease (GERD)
  • Inflammatory bowel disease (IBD) flares
  • Cancers requiring radiation therapy to the pelvis or lower abdomen

Exclusively eating easily digestible foods can feel limiting. If you’re experiencing ongoing digestive discomfort, it’s important to work with a gastroenterologist to determine the root cause of your symptoms. Meeting with a registered dietitian can also help you find a varied diet that is both nutritionally complete and well tolerated.

A Quick Review

When you’re struggling with gastrointestinal symptoms, temporarily choosing easy-to-digest foods may be helpful. Foods that are well cooked and low in fiber and fat are typically tolerated best.

Do not limit yourself to easily digestible foods for a long period of time. Chronically restricting entire food groups can lead to nutritional deficiencies and disordered eating habits.

Instead, work with a gastroenterologist to identify the root cause of your GI symptoms. Then, consider meeting with a registered dietitian (RD) who can help you find a personalized plan that simultaneously liberalizes your diet and keeps your symptoms under control.

Hardest Food To Digest

The difficulty of digesting a food depends on several factors, including your individual gut health and sensitivities. However, some foods are generally considered harder to digest than others. Here are a few examples:

High-fat foods: Fried foods, fatty meats, and foods rich in saturated and trans fats can slow down digestion and put a strain on your digestive system. This can lead to bloating, gas, and discomfort.

Spicy foods: Chili peppers and other spices can irritate the lining of your stomach and intestines, leading to heartburn, indigestion, and diarrhea.

Acidic foods: Citrus fruits, tomatoes, and other acidic foods can trigger heartburn and acid reflux in some people.

High-fiber foods: While fiber is essential for gut health, consuming too much too quickly can cause bloating, gas, and cramps. This is especially true for insoluble fiber, found in whole grains, beans, and lentils.

Sugary foods: Sugary drinks, candy, and pastries can disrupt the balance of gut bacteria and cause gas, bloating, and diarrhea.

Processed foods: Processed foods often contain unhealthy fats, added sugars, and artificial ingredients that can be difficult to digest.

Dairy products: People with lactose intolerance lack the enzyme lactase needed to digest lactose, the sugar found in milk. This can lead to gas, bloating, and diarrhea.

Alcohol: Alcohol can irritate the stomach lining and slow down digestion, leading to bloating, nausea, and diarrhea.

Coffee: Coffee can stimulate the production of stomach acid and trigger heartburn and indigestion in some people.

It’s important to note that everyone is different, and what may be difficult for one person to digest may be perfectly fine for another. If you’re experiencing digestive problems, it’s best to talk to your doctor to determine the cause and get personalized advice.

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