35 Easy-to-Digest Foods (Plus Hard-to-Digest Foods to Limit or Avoid)

Maintaining a diet of easily digestible foods can be beneficial for individuals with sensitive digestive systems or those recovering from gastrointestinal issues. Such diets, often referred to as bland or low-residue diets (such as the BRAT diet), consist of easy-to-digest foods that are gentle on the stomach and help minimize gastrointestinal discomfort.

So what are the easy-to-digest foods to eat along with foods that are more challenging to digest, and who might benefit from consuming more foods that are easy to digest? Read on to find out.

Easy-to-digest foods

1. Bananas

Soft and rich in pectin, bananas aid in normalizing bowel movements and are gentle on the stomach.

2. Applesauce

Cooked apples without the skin provide soluble fiber, which is easier to digest and can help regulate digestion.

3. White rice

A low-fiber grain that is gentle on the digestive system and helps firm up stools, white rice nutrition isn’t exactly earth-shattering, but it is among the top easy-to-digest foods.

4. Toast

Preferably made from white or sourdough bread, toast is bland and easy to digest, making it suitable during digestive distress.

5. Plain crackers

Simple crackers, such as saltines, without added spices or seeds can be soothing and easy on the stomach.

6. Oatmeal

Cooked oats are soft and provide soluble fiber, which is easier to digest than insoluble fiber.

7. Boiled potatoes

Without the skin, boiled potatoes are starchy and easy to digest.

8. Chicken breast

Skinless, baked or boiled chicken is a lean protein source that is gentle on the stomach. Opt for free-range chicken for the healthiest option.

9. Turkey

Similar to chicken, turkey is lean and easy to digest when prepared without added fats or spices.

10. Fish

White-fleshed fish like cod or haddock are low in fat and easy to digest when steamed or baked.

11. Eggs

Scrambled or boiled eggs are soft and provide high-quality protein that is generally well-tolerated.

12. Tofu

A plant-based protein that is soft and easy to digest, tofu is suitable for those avoiding meat.

13. Yogurt

Yogurt contains probiotics that can aid digestion. Choose plain varieties without added sugars.

14. Cottage cheese

Soft and low in fat, cottage cheese is gentle on the digestive system, making it one of the foods that are easy to digest.

15. Carrots

Cooked carrots are soft and provide essential nutrients without taxing the digestive system.

16. Green beans

When cooked until tender, green beans are low in fiber and easy to digest.

17. Zucchini

Cooked zucchini is soft and gentle on the stomach.

18. Pumpkin

Mashed cooked pumpkin is low in fiber and easy to digest.

19. Beets

Cooked beets are soft and provide essential nutrients while being gentle on digestion.

20. Spinach

Cooked spinach is easier to digest than raw and provides vital nutrients.

21. Squash

Squash varieties like butternut or acorn squash, when cooked, are soft and easy on the stomach.

22. Papaya

Papaya contains digestive enzymes like papain that help promote digestion and is gentle on the stomach.

23. Melons

Melons like watermelon and cantaloupe have high water content and are more gentle on the digestive system.

24. Herbal teas

Herbal teas like peppermint or chamomile can soothe the digestive tract, since research shows tea compounds are beneficial to the digestive tract.

25. Broth-based soups

Clear soups made with easily digestible vegetables and lean proteins provide hydration and nutrients without taxing digestion.

26. Sweet potatoes

Naturally soft when cooked and rich in vitamins, sweet potatoes are easier to digest than regular potatoes.

27. Lean proteins

In addition to skinless poultry, lean beef and other lean protein foods provide essential nutrients without overburdening digestion.

28. Cooked vegetables

As noted with certain veggies already listed on this easy-to-digest foods list, steamed or boiled vegetables are easier to digest than raw vegetables.

29. Kefir

A fermented dairy product that contains probiotics, kefir is often easier to digest than milk.

30. Healthy cooking oils

Healthy cooking oils like olive oil and coconut oil are typically easier to digest than processed fats.

31. Gelatin

Gelatin is a protein-rich food that is gentle on the stomach and can help with digestion.

32. Ginger

Known for its soothing effects on digestion, ginger can help reduce bloating and nausea.

33. Water

Staying hydrated is essential for smooth digestion and preventing constipation, and one of the best ways to stay hydrated is drinking water.

34. Salmon

A rich source of omega-3 fatty acids, salmon is easier to digest than red meats.

35. Fermented foods

Fermented foods like kimchi, sauerkraut, miso and kombucha contain probiotics that promote gut health and aid digestion.

Foods that are difficult to digest

Certain foods can be challenging to digest and may cause discomfort, especially for individuals with sensitive digestive systems. These include:

• Fried and fatty foods: High-fat content can slow digestion and lead to discomfort.
• Spicy foods: Can irritate the digestive tract and cause indigestion.
• Raw vegetables: High in fiber, raw veggies can be tough on the digestive system.
• Whole grains: While nutritious, their high fiber content can be hard to digest for some individuals.
• Legumes: Beans and lentils contain complex sugars that can cause gas and bloating.
• Carbonated beverages: Can introduce excess gas into the digestive system, leading to bloating.
• Caffeinated drinks: May stimulate the digestive tract, leading to discomfort.
• Dairy products: For those with lactose intolerance, dairy can cause bloating and diarrhea.
• Cruciferous vegetables: Foods like broccoli, cauliflower and Brussels sprouts contain fiber and sulfur compounds that can cause bloating and gas.
• Processed and ultra-processed foods: Often contain additives and preservatives that can be difficult for the body to break down.
• Processed meats: High in fat, sodium and preservatives, making them harder to digest.
• Alcohol: Can irritate the digestive tract and disrupt gut bacteria.
• Vegetable oils: Some highly processed vegetable oils can contribute to inflammation and slow digestion.
• Acidic foods: Foods like citrus fruits and tomatoes can cause acid reflux and discomfort.
• Artificial sweeteners and sugars: Can cause bloating and digestive distress in some individuals.
• Dried fruit: High in fiber and natural sugars, which can be difficult to digest and may cause bloating.

Who should eat foods that are easy to digest?

Diets comprising easy-to-digest foods are often recommended for individuals experiencing gastrointestinal distress, such as those recovering from surgery, suffering from gastroenteritis, or managing conditions like ulcers and acid reflux.

A bland diet, which includes easily digestible foods that are soft in consistency, low in fiber and gentle on the gastrointestinal tract, can be beneficial in these situations. This approach helps minimize irritation and allows the digestive system to heal.

If you have any of the following conditions or symptoms, you may want to consume more easy-to-digest foods:

• Inflammatory bowel disease or irritable bowel syndrome
• Diverticulitis
• Gastroesophageal reflux disease
• Diarrhea
• Gastritis
• Lactose intolerance
• Constipation
• Peptic ulcer
• Bloating
• Gastroparesis
• Certain cancers
• Leaky gut syndrome

Frequently asked questions

What is the easiest food to digest?

The easiest foods to digest are those that are low in fiber and fat, as these nutrients take longer to break down. Some of the easiest-to-digest foods include:

• White rice
• Bananas
• Toast (white bread)
• Boiled potatoes (without skin)
• Scrambled eggs
• Plain yogurt
• Applesauce
• Broth-based soups

What can I eat to digest food easily?

To improve digestion, opt for foods that are gentle on the stomach and promote gut health. Some good options include:

• Fermented foods (yogurt, kefir, miso, sauerkraut) for probiotics
• Low-fiber fruits (bananas, canned peaches, applesauce)
• Cooked vegetables (carrots, zucchini, pumpkin)
• Lean proteins (chicken, turkey, fish)
• Low-fat dairy (plain yogurt, cottage cheese)
• Rice and oats for easy carbohydrate digestion

What meals are easy on the stomach?

Meals that are simple, low in fat and low in fiber are best for easy digestion. Some examples include:

• Chicken and rice (boiled or grilled chicken with white rice)
• Oatmeal with bananas
• Scrambled eggs with toast
• Mashed potatoes with steamed fish
• Soup with broth and soft vegetables
• Smoothies with yogurt, bananas and a small amount of honey

What is the fastest food your body can digest?

The fastest-digesting foods are simple carbohydrates because they break down quickly and provide immediate energy. Some examples include:

• White bread
• White rice
• Mashed potatoes
• Bananas
• Watermelon
• Rice cakes

Conclusion

• Incorporating easy-to-digest foods into your diet can provide relief from digestive discomfort and support overall gastrointestinal health.
• While these foods are beneficial during periods of digestive distress, it’s essential to consult with a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.
• A balanced diet tailored to individual needs ensures optimal digestive function and overall well-being.