If you’ve ever had food poisoning, you probably know that sticking to simple foods like plain crackers can help ease indigestion symptoms. Foods that are the easiest to digest usually have low dietary fiber and fat content. They’re also mild in flavor, lacking acidity and spiciness. Soft, easy-to-chew-and-swallow foods are more digestible than those that are dry or tough.
Choosing easy-to-digest foods gives your digestive system a break because digestion requires both mechanical and chemical energy, involving chewing and the action of stomach acids and enzymes. When you’re not feeling well or experiencing indigestion, sticking to such foods can help ease the load on your gastrointestinal (GI) system.
If you’re dealing with stomach issues like diarrhea, opting for foods that are easy on the stomach makes digestion less strenuous. While most people might need more fiber in their diets, when you’re experiencing GI distress, it’s often a good idea to go for foods with less fiber temporarily. Fiber is an indigestible carb that moves through your system without breaking down, and foods high in fiber, like whole grains, can speed up digestion and make symptoms like bloating and diarrhea worse.
Refined grains such as white rice, white bread, and pasta have their fiber removed. Choosing these lower-fiber options can help ease digestive discomfort. Some fruits, while healthy, can be tough to digest due to high fiber content, especially in their skins and seeds. For instance, raspberries are high in fiber because of their seeds. If you’re dealing with symptoms like nausea or diarrhea, lower-fiber fruits like ripe bananas or melons might be better. Removing the skin from fruits like apples and pears can also help. Softer fruits, such as stewed plums or canned peaches, are good choices; just make sure canned fruits are packed in water instead of syrup to avoid added sugars.
Similar to fruits, raw vegetables are typically harder to digest than cooked ones. Cooking softens the plant’s structure and makes their nutrients more accessible, making them gentler on the digestive system. Easy-to-digest veggies should be well-cooked. Although animal proteins don’t contain fiber, they can still be tough on the stomach if they’re chewy or fatty. Opt for tender, lean proteins like scrambled eggs or lean ground meats, and consider plant-based options like smooth nut butters or soft scrambled tofu.
How foods are prepared can also impact digestibility. Techniques like blending don’t change the fiber content but can reduce particle size, aiding digestion. For example, raw kale is tough, but cooking and blending it into soup softens it, improving digestibility. The same goes for making smoothies; blending berries won’t reduce fiber but does help in the initial stages of digestion.
Some hard-to-digest foods depend on the root cause of your symptoms. For instance, peppermint tea might be bad for GERD sufferers but can help with mild stomach upset. What you can tolerate will vary based on your underlying GI issues. Foods often difficult to digest can be problematic, but which ones affect you will depend on your specific condition.
There are times when consuming easily digestible foods becomes necessary, like post-surgery involving the GI tract. Surgery diets often transition from liquids to purees and then to easy-to-digest options to aid recovery. Focusing on bland, easy-to-digest foods can also be useful when dealing with severe gas, nausea, vomiting, or diarrhea. Individuals suffering from certain medical conditions may benefit temporarily from this diet too.
However, relying only on easily digestible foods for too long can be limiting and lead to deficiencies. If digestive issues persist, it’s important to consult a gastroenterologist and maybe work with a registered dietitian. They can help create a well-rounded diet that’s nutritionally complete and symptom-friendly. While dealing with GI issues, it’s helpful to temporarily choose easily digestible foods, usually cooked and low in fiber and fat. But don’t make it a long-term habit to avoid nutritional imbalances and disordered eating patterns. Collaborating with healthcare professionals can help pinpoint the root cause and build a personalized plan that balances digestion comfort with nutritional needs.
