Easy to Digest Foods

Rhiannon Ball

Published on January 7, 2021 Updated on November 23, 2022

Health Check Certified By: Julie Ching, MS, RDN, CDE

Indigestion is a common ailment for many people. Sometimes it only happens occasionally and other times, it’s chronic. We’ve all been there at least once before after eating something that didn’t agree with us. A sensitive or already upset stomach can easily be affected by the wrong food, leading to bloating, pain, and gas. Sometimes even seemingly simple foods can tax your digestive system.

Whatever your reason, there are definitely some foods to avoid and others to embrace, so here are 10 easy-to-digest foods. If you’re concerned you may be eating foods that are upsetting your stomach, check out these foods that are difficult to digest.

Bananas

This fruit is packed full of potassium and when ripe, sugars that are easy to digest. The browner and more riper, the easier on your stomach.

When a banana is underripe, it contains resistant starch that activates the bacteria in your gut – something you don’t want if you’re trying to settle your stomach.

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Toast

A piece of plain white toast or toast with butter is perhaps one of the foods that is easiest to digest. After all, there’s a reason that toast or plain crackers is a go-to when someone is sick!

Whole wheat grains are not as easy to digest, so while white bread may not seem as nutritious, it’s quite a bit easier for your body to handle.

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Eggs

There are some people who are allergic to eggs, but for the many who aren’t, they are a simple source of protein that’s easy to digest.

While the whites are lower in fat than the yolk, generally even people with digestive issues can tolerate the whole egg. This delicious food can be incorporated into any meal and is full of a variety of nutrients including calcium and phosphorus.

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Oatmeal

Oatmeal is an easy unprocessed food to digest that’s packed with protein. Be sure to skip the prepackaged oatmeal and cook the oats yourself though, as the grocery-store packets are loaded with processed sugars and flavorings that may not be as gentle on your stomach.

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Chicken

Chicken is a lean, low-fat protein that helps the body repair and builds muscle. It doesn’t contain fibre, making it very easy to digest, particularly if only lightly seasoned.

Just be sure to cook it using a low-fat method, such as barbecuing or baking, as opposed to frying.

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White Rice

Brown rice may be more nutritious than white rice, but it also contains a lot of fiber which isn’t easy for a sensitive stomach to digest. Opt for white rice instead, which is still filling but much easier on the digestive system.

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Applesauce

Get nostalgic for the days of your childhood and dip your spoon into a bowl of applesauce. Applesauce is part of the BRAT diet, which has historically been prescribed to those with upset stomachs.

Opt for an unsweetened version or homemade recipe to keep the processed sugars low.

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Jell-O

There’s a reason why hospitals serve Jell-O to their patients! It’s hydrating and extremely easy to digest. There’s not much nutrition in it, so while we wouldn’t recommend existing solely on this gelatinous treat, it’s a great option if you need something gentle for your stomach.

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Soups and Stews

Soups and stews with chicken and vegetables are easy to digest because of how cooked down the ingredients are. This makes it easier for your body to digest, as most of the work has already been done by cooking the vegetables until they’re soft.

The broth is also easy on the stomach, particularly if you use bone broth, which is packed with amino acids, electrolytes, and gut-protecting collagen.

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Fish

Cooked fish like salmon and white, flakey fish is generally easy to digest (unless you have an allergy, of course). It’s a light, lean protein that’s packed with omega 3’s, which are healthy fats instead of the bad, saturated fats in other types of meat.

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Julie Ching, MS, RDN, CDE

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.