11 Foods that are Easy to Digest


11 Foods that are Easy to Digest

Some people have health problems that make it difficult to digest many foods. Foods that are easy to digest include toast, white rice, bananas, eggs, chicken, salmon, gelatin, applesauce, and oatmeal. 

Symptoms of digestive problems include acid reflux, bloating, abdominal pain, vomiting and diarrhea. It can be caused by a variety of reasons, including irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too quickly, medications, and stomach surgery.

Your body needs many nutrients, including fiber, protein, and fat. However, in some forms, these nutrients can be difficult to digest. What should people with digestive problems eat to prevent digestive problems and maintain a healthy diet?


Here are the Easy-to-Digest Foods that Might Help

11 foods that are Easy to Digest

1. Toast

Share on Pinterest Toast breaks down some of the carbs. Toast is easier to digest than bread because some of the carbohydrates are broken down during the baking process.

Toast can help reduce nausea and reduce heartburn, but not all toast is created equal. Wheat bread is healthier than white bread, but contains more fiber and can be difficult for some people to eat.

If you have trouble digesting whole grain toast, the first step is to try fat-free whole grain toast. For extra flavor, choose fruit jelly instead of a creamy spread like nut butter.

Fortified white bread – if you cannot tolerate whole grains. Depending on the type, two slices of nutritious white bread may be enough.

• 140 calories

• 29 grams (g) of carbohydrates

• 4g protein

• 1 gram of fiber

• Calcium 60.2 milligrams (mg)

• Iron 1.44mg

• Folic acid 60.2 micrograms (mcg)

Plain white toast without flakes may be the best option for some people.

People with wheat or gluten intolerance can choose wheat-free or gluten-free bread. Most supermarkets offer wheat-free bread, gluten-free bread and enriched white bread.

The product can also be purchased online.

• Gluten-free and wheat-free bread

• Fortified white bread


2. White Rice

Rice is a good source of energy and protein, but not all grains are easy to digest. High-fiber rice, such as brown rice, can cause digestive problems such as diarrhea, bloating, and gas.

If you're looking for a grain that's easier on your digestive system, you might be better off choosing white rice instead of brown, black, or red rice. Fortified white rice has vitamins and minerals added to increase its nutritional value.

Half a cup of dry long-grain brown rice provides:

• 300 calories

• Carbohydrates 64(g)

• 6g of protein

• 2g of fiber

• Iron 2.88 (mg)

Half a cup of concentrated medium dry white rice contains:

• 337 calories

• 74g carbohydrates

• 6.6 g of protein

• 1.2g of fiber

• 4mg iron

Adding oil and other sources of fat to rice makes it difficult to digest. It's best to choose plain rice and add toppings carefully until you know what works best for you.

Learn more about the health benefits and different types of rice here. Find fortified white rice in your supermarket or buy it online.


3. Bananas

Bananas provide carbohydrates, fiber, potassium and many other vitamins and minerals. Most people can absorb it well. It also provides important fluids for people with diarrhea or constipation.

118 grams of medium bananas contain:

• 88.4g water

• 105 calories

• 1.29 g protein

• 3.07g of fiber

• 27 grams of carbohydrates, including 14.4 grams of sugar.

• Calcium 5.9 mg

• Magnesium 31.9 mg

• Potassium 422mg

As the bananas ripen, the carbohydrates turn into sugar. People with diabetes should consider the carbohydrates and sugars in bananas in their daily calculations.

Bananas are a fruit rich in FODMAPs. The FODMAP diet classifies foods according to their effect on people with IBS. Fruits that are high in FODMAPs may be harder for people with IBS to tolerate than fruits that are low in FODMAPs, such as strawberries or grapes. Bananas can cause bloating, cramping, and other symptoms in people with IBS.

Learn more about the health benefits of bananas here.


4. Applesauce

Fruits are part of a healthy diet and are rich in nutrients and antioxidants. However, the fiber in fruit can cause digestive problems.

Cooking breaks down the fiber, making it easier to digest. For this reason, apples are easier to digest than ripe apples.

Applesauce also contains pectin, a soluble fiber that helps treat certain types of diarrhea. Depending on the type of apple, a cup of unsweetened applesauce can provide:

• 215g water

• 102 calories

• 27.5g carbohydrates

• 22.9g of sugar

• 2.68g of fiber

• Potassium 181mg

• Folic acid 7.32 mcg

• Sodium 4.88mg

People following a low-sugar diet should be aware of the sugar content of apples.

Apples and applesauce contain fermentable carbohydrates that feed gut bacteria, but can worsen IBS symptoms.

To make applesauce

In this guide, we'll show you how to make applesauce at home.

1. Peel the apple, cut out the core and chop it finely.

2. Pour a spoonful of water into the pan, enough to prevent the apples from sticking.

3. Cover with a lid and simmer for about 15 minutes, stirring occasionally.

4. Puree or strain to remove any unwanted lumps.

5. Eat hot or cold. The advantage of making applesauce at home is that people can be sure that it is fresh and pure.


5. Eggs

Poached, poached or scrambled eggs are easy to prepare, eat and digest. It is often good for people recovering from stomach viruses or nausea.

The egg whites are low in fat and easy to digest, but many people with digestive problems can also tolerate the yolk. A large hard-boiled or hard-boiled egg provides a variety of nutrients, including:

• 71 calories

• 4.72g fat

• Sodium 214mg

• 6.24 g protein

• Calcium 28mg

• Phosphorus 98.5mg

• Choline 117mg

Since animal fats are difficult for some people, add skim milk to eggs instead of cream or butter.

Raw eggs carry a risk of salmonella poisoning, so it's important to cook all eggs thoroughly.


6. Sweet Potatoes

Sweet potatoes contain fiber that is easier to digest than insoluble fiber. Soluble fiber also increases good bacteria in the gut, contributing to a healthy digestive system.

Sweet potatoes also contain potassium, an electrolyte that is often lost due to digestive problems. 

An 8-ounce (247 g) cup of mashed sweet potatoes contains:

• 197g water

• 215 calories

• 4.05 g protein

• 37.3g carbohydrates

• 4.94 g fiber

• 13.5g of sugar

• Calcium 101mg

• Iron 1.46mg

• Potassium 516mg

• Folic acid 14.8 mcg

Sweet potatoes are a moderate source of FODMAPs, so IBS sufferers should keep their intake low to avoid aggravating symptoms.


7. Chicken

Chicken is a low-fat source of protein that helps the body recover. Chicken also provides many minerals and B vitamins. Chicken is generally easy to digest. It is also fiber-free, making it a good choice for people with digestive problems such as IBS. Skinless, broiled or broiled chicken is a healthier choice because it has the lowest fat content.

100 g of stewed skinless chicken breast contains:

150 calories

28.16g of protein

3.52g fat

258g of potassium

7 mcg of folic acid

To reduce the risk of salmonella poisoning, cook the chicken thoroughly.


8. Salmon

Salmon contains protein, omega-3 fatty acids, many minerals and B vitamins. Cooking salmon without added fat or oil makes it easier to digest.

100 g of lean salmon provides:

160 calories

25.82g of protein

5.54g fat

Calcium 9mg

Potassium 462mg

5 mcg folic acid

During pregnancy, you should cook salmon thoroughly and choose salmon only from reliable sources. Large, fatty fish can be high in mercury, but salmon is generally low in mercury.

Raw salmon is harder to digest than cooked salmon. In rare cases, it may contain small parasites that can cause analgesia. Symptoms of this infection include abdominal pain, nausea, vomiting and diarrhea.


9. Gelatin

Hospitals often offer gelatin desserts after surgery. Gelatin contains no fiber or fat and is easily absorbed. Helps control dehydration. Sweet gelatin can also provide energy.

The nutritional value of gelatin snacks varies depending on other ingredients, but a typical 240 gram serving of gelatin dessert includes:

203g water

149 calories

2.93 g protein

32.4g of sugar

Gelatin is of animal origin and therefore not suitable for vegetarians or vegans. Agar is derived from seaweed and creates a gelatinous texture. Agar jelly can provide energy and moisture, but contains little protein. You can buy vegetarian and non-vegetarian gelatin desserts online.


10. Saltine Crackers

For example, some people believe that plain saltine crackers can help reduce nausea during pregnancy. It is also easy to digest. Saltine crackers provide energy and certain nutrients.

A 3-g cracker offers:

12.5 calories

Protein 0.284g

Calcium 0.57mg

Potassium 4.56mg

Folic acid 4.02mg

Sodium 28.2mg

The American Heart Association recommends that most adults consume 1,500 mg of sodium per day. People who regularly eat salty crackers should be careful about their sodium content, especially if they are at risk of high blood pressure or cardiovascular disease.

People with IBS or following a low-FODMAP diet should look for gluten-free salt alternatives.


11. Oatmeal

Saltine crackers are a highly processed food. In the long term, people may want to use oatmeal. Oatmeal is a less processed but good source of energy.

Making it with water reduces the amount of fat. You can also add a little honey for taste.

An 8-ounce cup of fat-free cooked oatmeal contains:

143 calories

5.0 g protein

2.5g fat

25.6g carbohydrates

3.74 g of fiber

Oatmeal also provides:

Minerals such as calcium, iron, magnesium, phosphorus and potassium.

B vitamins, including folic acid

Vitamin K

Oatmeal is also gluten-free, making it a good choice for people with gluten sensitivity.


Who can These Foods help?

People with various medical conditions may have difficulty digesting certain foods. These disorders and health factors include:

Gastroosophafhafal reflux disease (GERD)

IBS sewing intestinal syndrome (IBS)

viruses and infections that affect the digestive tract

inflammatory disorders such as intestinal disorders (IBD)

Surgery for digestive problems


allergies and sensitivity, such as lactose intolerant or glucose sensitivity


Foods that may Cause Indigestion

Some foods and ingredients can exceed different people.

They include:

Spicy food and hot chili corner

Oily food, including red meat

Fried foods such as fries and onion rings

Acids, including oranges, tomatoes and grapefruits

Artificial sweeteners and sugar alcohols.

Overeating can also lead to indigestion, bloating, and abdominal pain. 


Final Thought

Digestive problems can be caused by:

Chronic health problems such as GERD or irritable bowel syndrome

Temporary health problems such as gastrointestinal infections

Pregnancy, especially when your growing baby starts pushing on your stomach.

Sensitivity to certain foods, such as dairy products

Eats too much, too fast, doesn't chew enough, or eats under stress.

People who frequently suffer from indigestion for no particular reason are advised to consult a doctor to resolve the problem. Sometimes there are underlying health issues that need attention.

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