What Are the Easiest Foods to Digest? What to Eat and Avoid

Experiencing digestive issues can make eating unpleasant. Digestive disorders, infections, medication side effects, and gastrointestinal procedures can make it challenging for the body to digest certain foods.

This can often lead to uncomfortable symptoms like stomach pain, bloating, nausea, acid reflux, and more. Fortunately, some dietary swaps and additions can potentially make circumstances like these a bit easier.

This article discusses easy-to-digest foods and tips on maintaining a healthy diet while avoiding digestive issues and symptoms.

Who Can the Easiest Foods to Digest Help?

Dietary changes and selecting foods that are easy to digest can help with gastrointestinal (GI) infections or disorders. Examples include:

• Morning sickness
• Gastrointestinal infection
• Food poisoning
• Occasional indigestion
• Gastroesophageal reflux disease (GERD)
• Inflammatory bowel disease (IBD), such as Crohn's disease and ulcerative colitis
• Gastroparesis (when the stomach takes too long to empty its contents)
• Diverticulitis (inflammation or infection of the colon)

In addition, people who have just undergone gastrointestinal surgery may need to eat bland, easy-to-digest foods to help support the healing process.

A Word From Verywell

Grits and Cream of Wheat are warm cereals that can be easily digested when made with water. Smoothies and broth-based soups like chicken noodle also are good options and easy on the stomach, while still providing nutrients.

— JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD

Bananas

As a low-fiber fruit, bananas are a solid option for people with uncomfortable digestive symptoms. "Banana" are the "B" in the "BRAT diet," which also includes rice, applesauce, and toast. It is recommended when nausea, diarrhea, or vomiting occur. Bananas also contain potassium, which is important for restoring electrolytes that can be lost due to dehydration from those symptoms.

Applesauce

Applesauce is a soft, easily digestible option that doesn't contain as much fiber as a whole apple with the peel, which can be challenging to digest. People with diarrhea may benefit from the pectin in applesauce, which, some studies have shown, may help add bulk to loose stool.

Eggs

Whether scrambled, boiled, or poached, eggs can be easy for the stomach to digest. Eggs are also good to eat if you have a virus or nausea. While eggs are sometimes known for their higher cholesterol content, egg whites contain less fat and are easily digestible. Eating the yolk may help bolster the rest of the nutrients you consume during digestive distress.

Oatmeal

Oatmeal is a heart-healthy food that can also support gut health. Raw oatmeal made with water instead of milk is a solid, digestible option rich in vitamins and minerals but less processed than sugary cereals containing dairy. In addition to being soft and easy to consume, oatmeal is a good source of protein, which also aids in digestion.

Toast

A slice of plain, white toast—another BRAT diet staple—can be soothing on an upset stomach. While whole-grain bread is often promoted for its health benefits, it may be more difficult to digest than white when you're experiencing digestive discomfort. Its carbohydrates, protein, and limited fiber can help with vomiting, diarrhea, or nausea.

White Rice

White rice may be more helpful than brown rice if you have digestive issues. Refined grain products that don't contain as much fiber, like white rice, can be a safe bet when you have an upset stomach.

Too much fiber can speed up food's movement through the digestive system, worsening uncomfortable GI symptoms like diarrhea or bloating.

Sweet Potatoes

Sweet potatoes support gut health, improve digestion, and help improve diarrhea. Well-cooked sweet potatoes are gentler on the digestive system than white potatoes because they’re soft and easy on digestive enzymes. For optimal digestive relief, try cooking sweet potatoes with their skins removed.

Chicken

Try lean meat like chicken if your digestive system can tolerate it. Due to its lower fat content, chicken can be digested easier than red meat like steak. Plus, when eaten unseasoned, chicken serves as a good source of protein while still being low-sodium and sugar-free.

Salmon

Consider adding fish to your diet by starting with plain salmon. This healthy, lean fish is rich in protein and other nutrients. It's also low in fat, which makes it a good option for the digestive system. Experts recommend preparing by baking, steaming, broiling, and poaching for the healthiest effects.

Saltine Crackers

Saltine crackers—with or without soup—are a standard option for people with a GI virus or upset stomach. They're often recommended to help combat nausea in pregnancy and other situations. They are easy to digest and include limited calories and some nutrients. Choose low-sodium options, as salt is a key ingredient in saltines.

Gelatin

Research suggests that gelatin, a protein deriving from animal collagen, may support gut health. Animal protein can aid digestion, and gelatin is easy to digest. Gelatin is commonly found in food products like cakes and jellies but can also be added to smoothies, drinks, soups, oatmeal, and more.

Foods That May Cause Indigestion

While every person's digestive system is different, some general trigger foods may impact your GI tract, making it harder for healthy digestion.

Hard-to-digest foods include:

• Spicy, greasy, fried, or fatty foods
• Acidic foods (tomatoes or citrus)
• Carbonated drinks
• Raw vegetables (cauliflower and onions)
• Tough, dried, or processed meats (beef jerky or hot dogs)
• Legumes (beans, chickpeas, and lentils)
• Whole nuts and seeds
• Dried fruits
• Caffeine
• Alcohol
• Artificial sweeteners
  

Summary

Gastrointestinal symptoms stemming from a digestive disorder, illness, recent surgery, pregnancy, food poisoning, or another circumstance can put a damper on your diet. Experts recommend various easy-to-digest options, typically foods high in protein, low in fiber, and soothing on the GI tract.

Easy-to-digest foods include sweet potatoes, toast, bananas, and gelatin. Before making any significant dietary changes, check with a healthcare provider to work on adding the most beneficial options.