Easily Digestible Foods: What to Eat and Avoid for a Gentler Gut

Easily Digestible Foods: What to Eat and Avoid for a Gentler Gut

There’s a powerful connection between what you eat and how you feel. When your digestive system is working in harmony, you have more energy, a clearer mind, and a greater sense of well-being. But when things are off, even the most basic daily activities can feel challenging. 

This blog is your practical guide to discovering easily digestible foods. We'll explore exactly what to eat and avoid so you can feel better from the inside out and make simple choices for lasting digestive relief.

Key takeaways

  • How easily a food breaks down impacts bloating, gas, and discomfort. Foods low in fat and fiber are gentler on your gut

  • Prioritize foods like bananas, white rice, and cooked chicken. Swap out fibrous, fatty, or spicy foods for immediate comfort

  • Small habits like chewing thoroughly and staying hydrated can significantly improve how your body processes food

Why are some foods easier to digest than others?

When a food is easy to digest, it simply means it's gentle on your stomach and requires minimal effort from your digestive system. This can be especially helpful if you frequently experience digestive issues or are recovering from an illness.

Here’s a quick look at the factors that make some foods easier on your gut than others:

  • Fiber content: Easily digestible foods are typically low in fiber, or their fiber has been softened by cooking. While fiber is essential, too much can be hard on a sensitive gut

  • Low fat content: Fat is the slowest macronutrient to digest. Low-fat foods, like lean proteins, require less effort from your digestive system and can prevent discomfort

  • Texture and preparation: Smooth or liquid foods require little effort. Cooking methods like steaming, boiling, or pureeing break down tough fibers, making food incredibly easy to absorb

Our relationship with food can be as important as the food itself. Watch this video from The Good Bug to understand how the stress of following "good" vs. "bad" food rules can directly impact your digestion.


15 best easy-to-digest foods for your gut

When your digestive system is struggling, knowing what to eat is essential for getting back on track. This isn’t just a list of ingredients; it's a guide to simple food swaps that can bring immediate relief and set you on the path to digestive comfort. 

Here are some of the best easily digestible foods for your gut:

  1. Bananas 

Fully ripe bananas are gentle on the gut and rich in simple carbohydrates. Their soft texture helps soothe the digestive tract. 

Pro tip: Swap a high-fiber apple for a ripe banana when you need a gentle fruit snack.

  1. Cooked Carrots 

Cooking breaks down the tough fibers in carrots, making them easy to process. They provide soluble fiber that helps promote regular bowel movements. 

Pro tip: Instead of raw carrots, have steamed or boiled ones to reduce digestive strain.

  1. Melons 

Melons like watermelon and cantaloupe are mostly water, making them hydrating and low in fiber. They give you a quick energy boost without a heavy feeling. 

Pro tip: Enjoy a bowl of chilled melon as a soothing snack after a hot day or a heavy meal.

  1. Cooked spinach

Raw spinach can be tough on some systems, but cooking it softens its fibers. This makes it a nutrient-rich and easily digestible vegetable. 

Pro tip: Substitute a large spinach salad with a side of gently sautéed or steamed spinach.

  1. Applesauce

Cooking and puréeing apples breaks down their fibers, making applesauce much easier to digest than a whole apple. It contains pectin, which helps add gentle bulk to stool. 

Pro tip: Look for plain, unsweetened applesauce to avoid added sugars that can irritate your gut.

  1. Chicken breast

This low-fat, high-protein food is easy to digest as it lacks the complex fibers of red meat. 

Pro tip: Replace a fatty cut of meat with simple, baked chicken breast and use the broth as a soothing soup base.

  1. Fish

White-fleshed fish like cod and halibut are low in fat and packed with easily digestible protein. Salmon also provides gut-soothing omega-3 fatty acids.

Pro tip: Swap a fried fish dish for baked or steamed fish for easier digestion.

  1. Eggs

A simple and complete source of protein, eggs contain no fiber and are easily absorbed by the body, especially when boiled or poached.

Pro tip: For an extra-soft texture, scramble eggs with a little water instead of milk.

  1. White rice

Unlike fibrous brown rice, white rice has its bran removed, making it a simple carbohydrate that gives your digestive system a break. 

Pro tip: Cook white rice with extra water to create a soft, porridge-like consistency for easier digestion.

  1.  Oats

Oats contain soluble fiber that forms a gentle gel in the gut, helping to regulate bowel movements without causing discomfort. 

Pro tip: Swap a sugary, high-fiber cereal for a bowl of plain, cooked oatmeal.

  1.  Toast

Plain toast made from white bread is a classic for an upset stomach. The toasting process breaks down some of the starches, making it incredibly simple for your gut to handle. 

Pro tip: Add a thin layer of ripe banana to plain toast for extra soothing properties.

  1.  Cottage cheese

This dairy product is soft and low in lactose, making it easy to digest. Its soft curds provide high-quality protein without taxing your system.

Pro tip: Look for cottage cheese with "live and active cultures" for added gut-health benefits.

  1.  Avocado

This is a source of healthy, easily digestible monounsaturated fats. While high-fat foods can be tricky, the fat in avocado is well-tolerated by most people. 

Pro tip: For the easiest digestion, eat avocado when it’s very ripe and mushy.

  1.  Bone broth

Rich in collagen and amino acids, bone broth is gentle on the gut. It's a hydrating liquid that can help reduce inflammation and promote healing. 

Pro tip: Use bone broth as a cooking liquid for rice or oats to add extra nutrients to a simple meal.

  1.  Yogurt

The live cultures (probiotics) in yogurt help break down lactose, making it much easier to digest than milk. It provides a dose of dairy that's gentle on your gut. 

Pro tip: Choose plain, unsweetened yogurt to avoid added sugars that can cause discomfort.

Foods to avoid that cause discomfort

Just as important as knowing what to eat is knowing what to avoid. These foods are often high in properties that can slow down your digestion and cause a range of uncomfortable symptoms.

  • High-fiber vegetables: Raw vegetables like broccoli and cabbage are full of tough fibers that are difficult for a sensitive gut to break down, often leading to gas and bloating

  • Spicy and fatty foods: Overly spicy or high-fat foods, such as fried dishes, can irritate the stomach lining and slow down digestion

  • Carbonated drinks: The bubbles in these beverages are trapped gas, which can cause immediate bloating and discomfort in your digestive system

  • Certain dairy products: For those with lactose intolerance, products like milk and cheese can cause gas and cramping because the body lacks the enzyme to digest milk sugars properly

Still experiencing bloating and discomfort after making simple dietary changes? Consider adding a targeted probiotic like The Good Bug's Bye Bye Bloat to your routine.

Simple tips to make food easier to digest

Making smart food choices is a great start, but how you eat also matters for smooth digestion. These simple, mindful habits can help your digestive system work more efficiently and keep you feeling comfortable.

  • Chew your food thoroughly: Digestion begins in your mouth. Breaking down food into smaller pieces means less work for your stomach

  • Don’t rush your meals: Eating too quickly causes you to swallow air, leading to bloating. Slow down to allow your body to process food without strain

  • Choose gentle cooking methods: Steaming, boiling, or baking breaks down tough fibers, making food much easier to digest than frying, which adds unnecessary fats

  • Stay hydrated: Drinking enough water helps keep things moving smoothly through your digestive tract and can prevent issues like constipation

  • Don’t lie down after eating: Remaining upright for a while after a meal prevents stomach acid from flowing back up your esophagus. Even a gentle walk can help with proper digestion

Making simple adjustments to your diet is a powerful step toward understanding and caring for your body. The journey to lasting comfort begins with knowing which easily digestible foods can nourish your system without causing distress. This isn't just about a change in your diet; it's about a fundamental shift toward intuitive eating and a more vibrant life.

For long-term digestive well-being, it's also important to support your gut's microbial balance. Explore The Good Bug's range of probiotics, designed to help you build a stronger gut and feel your best every day.

FAQs

1. What makes a food "easily digestible"? 

Foods that are gentle on your stomach are typically low in fiber and fat and have been prepared using simple cooking methods like steaming or boiling.

2. Can easily digestible foods help with bloating? 

Yes, these foods can significantly reduce bloating because they require less effort from your digestive system, preventing excess gas buildup.

3. Are all fruits and vegetables easy to digest? 

No. Raw, fibrous, and gas-producing vegetables like broccoli or corn can be difficult to digest for some.

4. Is it okay to only eat easily digestible foods? 

No, a balanced diet is important; these foods are best used to manage symptoms during flare-ups or when recovering from an illness.

5. Do probiotics make food easier to digest? 

Yes, probiotics introduce beneficial bacteria to your gut, which can help break down food and improve your overall digestive function.

 

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