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

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Easy-to-digest foods - Dr. Axe

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. In fact, bananas are one of the most commonly recommended foods for digestive health due to their low fiber content when ripe and their rich supply of potassium.

The pectin in bananas is a soluble fiber that helps normalize bowel function, making them especially helpful during bouts of diarrhea or constipation. They’re also naturally soothing to the stomach and can help restore electrolytes lost through vomiting or diarrhea.

Additionally, bananas contain resistant starch when slightly underripe, which acts as a prebiotic, feeding the beneficial bacteria in the gut. This promotes a healthier microbiome and improved long-term digestion.

Their soft texture makes them easy to tolerate even for people with gastritis or reflux, making them one of the top easy-to-digest foods.

2. Applesauce

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

Applesauce is easier to digest than raw apples because cooking breaks down the fibrous cell walls and removes much of the insoluble fiber that can irritate the gut. It still retains a moderate amount of pectin, a soluble fiber that helps to bulk up stool and maintain regularity, without stimulating bowel movements too aggressively.

Because it’s naturally sweet and low in fat, unsweetened applesauce is gentle on the stomach and less likely to trigger symptoms in those with irritable bowel syndrome (IBS) or sensitive stomachs. It’s part of the BRAT diet (bananas, rice, applesauce, toast), often recommended after gastrointestinal illness.

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.

White rice is a staple in many bland diets because it’s virtually fiber-free, making it easy to digest and unlikely to cause bloating. It provides quick energy in the form of simple carbohydrates without requiring the digestive tract to work hard, which is ideal during acute digestive upset.

Unlike brown rice, which contains insoluble fiber and phytic acid that can be irritating, white rice is stripped of its outer layers. This allows it to serve as a gentle binder for loose stools, helping normalize digestion without adding stress to the system.

4. Toast

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

Toast made from refined white bread or naturally fermented sourdough is easier on the gut than whole-grain varieties, which contain more fiber and anti-nutrients, like phytic acid. Sourdough fermentation can break down gluten and other hard-to-digest proteins, making it a better option for those with mild sensitivities.

Additionally, lightly toasted bread has a drier texture that can help absorb excess stomach acid or bile, which is helpful for nausea and acid reflux. It’s often used as a bland base to accompany easy-to-digest foods like broths or bananas.

5. Plain crackers

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

Plain crackers, particularly those made from refined white flour without added seeds or spices, are low in fiber and fat, making them very easy-to-digest foods. Their simple carbohydrate content allows for quick absorption in the small intestine, providing a mild energy source without putting stress on the gut. They’re also dry and absorbent, which helps manage nausea and excess stomach acid.

Because of their blandness and ease of tolerance, crackers are often recommended during digestive distress, such as after vomiting, during a stomach bug or while transitioning back to solid foods. Salted varieties can also help replenish sodium lost during dehydration episodes.

6. Oatmeal

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

Oatmeal made from rolled or quick oats contains soluble fiber (beta-glucan), which helps regulate digestion by forming a gel-like consistency in the gut. This slows down the movement of food through the stomach and intestines, easing symptoms of both diarrhea and constipation.

Moreover, oatmeal is soothing and warming, which can help relax the digestive tract. It’s typically well-tolerated when cooked thoroughly and prepared without added sugar, dairy or excessive fat.

For people with sensitive digestion, soaking oats overnight or cooking them with water helps improve tolerance.

7. Boiled potatoes

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

Boiled white or yellow potatoes, especially without the skin, are considered very easy-to-digest foods because cooking them breaks down complex starches, and removing the skin eliminates most of the insoluble fiber that could irritate a sensitive gut. Potatoes are also rich in potassium and provide a good source of energy when the digestive system is recovering.

Because they are low in fat and protein, they don’t linger long in the stomach, which can help reduce symptoms like nausea or bloating. When prepared plainly (without butter, cream or spices), they’re a classic comfort food that helps calm the digestive tract.

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.

Skinless, boneless chicken breast is one of the leanest protein sources available and is generally well tolerated by people with sensitive digestion. Unlike fatty cuts of meat, it doesn’t stimulate excessive bile production, which can sometimes worsen GI symptoms in people with gallbladder issues or IBS.

Because it’s a whole food with complete protein and minimal connective tissue, it digests more efficiently than tougher meats. Steaming, boiling or baking chicken without seasoning helps the body absorb essential amino acids needed for tissue repair, including healing of the intestinal lining.

9. Turkey

Similar to chicken, turkey is lean and easy to digest when prepared without added fats or spices. It is another gentle source of complete protein, which is why turkey and chicken are easy-to-digest foods.

Turkey is low in fat, especially when prepared without skin, and is easily digested when cooked using moist methods like boiling or baking. Turkey contains tryptophan, an amino acid that may support calmness and reduce gut-related stress.

Turkey is often included in elimination diets because it rarely causes allergic reactions or digestive irritation. It can be an excellent protein choice for individuals recovering from illness, surgery or flare-ups of GI conditions, like Crohn’s or ulcerative colitis.

10. White fish

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

White fish is extremely low in fat and contains soft muscle tissue that digests quickly. Its protein is highly bioavailable, and it’s often easier to tolerate than red meats or even chicken. For those with sensitive digestion, white fish cooked without seasoning or batter is a top choice.

Additionally, white fish is rich in B vitamins, including niacin and B12, which support energy metabolism and gut health. Because it’s not high in fiber or fat, it doesn’t burden the digestive system and is unlikely to cause gas or bloating.

11. Eggs

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

Eggs are a gentle and versatile protein option that are usually well tolerated even by people with sensitive digestion. Scrambled or poached eggs are especially easy to break down and don’t contain tough fibers or gristle like meat might. The fat in yolks can sometimes be problematic for people with gallbladder issues, but in moderation, eggs are generally easy on the gut.

Eggs also contain choline, which supports liver function and bile production: two key factors in healthy digestion. Because they’re quickly absorbed and provide a range of essential nutrients, they make a great addition to a bland diet and are some of the top easy-to-digest foods.

12. Tofu

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

Tofu is made from soybeans but has a much gentler texture and digestibility due to its processing. The fermentation or coagulation process makes tofu easier to digest than whole beans, which are high in gas-producing oligosaccharides. Silken or soft tofu, in particular, is low in fiber and breaks down easily in the stomach.

Tofu provides a good plant-based protein alternative for people who don’t tolerate meat well. It’s also low in fat (especially when not fried), which makes it a safe option for people with digestive sensitivities related to high-fat meals.

13. Yogurt

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

In fact, yogurt is known for containing live probiotic cultures that help balance gut flora. These beneficial bacteria aid in breaking down lactose, proteins and fats, which makes yogurt more digestible than milk for many people. It also supports gut barrier integrity and may reduce symptoms like bloating or irregularity.

Greek yogurt, which is strained and contains more protein, may be slightly harder to digest than regular yogurt. However, plain, low-fat varieties are generally easy on the stomach. It’s best to choose yogurts with no added sugar or artificial ingredients, as these can irritate the gut.

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.

Cottage cheese is a soft, mild dairy product that is low in fat and relatively low in lactose compared to milk, making it easier to digest for many people. Its soft curds are broken down quickly by the stomach, and it provides high-quality protein in the form of casein, which is absorbed slowly, allowing for steady nourishment without taxing the digestive system.

It also contains calcium, selenium and B vitamins, all of which support metabolic and digestive functions. Choosing low-fat or full-fat varieties without added gums or thickeners helps avoid GI upset, especially for those with sensitive digestion.

15. Carrots

Cooked carrots are soft and provide essential nutrients without taxing the digestive system. When carrots are cooked, their tough fibers break down, making them much gentler on the gut compared to raw versions.

They’re rich in soluble fiber like pectin, which adds bulk to stool without causing irritation. This makes them useful for both constipation and diarrhea.

Cooked carrots also provide beta-carotene (a precursor to vitamin A), which supports mucosal lining health throughout the digestive tract. Steaming or boiling carrots until soft ensures they’re digestible even for individuals recovering from gastrointestinal distress, making them truly versatile easy-to-digest foods.

16. Green beans

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

Cooked green beans are gentler on the digestive system than many other vegetables because they’re relatively low in fermentable carbohydrates and insoluble fiber. When steamed or boiled until soft, the fibrous texture breaks down, reducing the likelihood of bloating or cramping.

They also provide small amounts of soluble fiber, which adds bulk to stool while supporting a healthy gut microbiome. In addition, green beans are rich in antioxidants like flavonoids and vitamin C, which may support anti-inflammatory effects in the intestinal tract when consumed regularly and in moderate quantities.

17. Zucchini

Cooked zucchini is soft and gentle on the stomach. It becomes very soft and digestible when cooked, especially when peeled and deseeded.

It has a high water content and is low in fiber, fat and fermentable carbohydrates, making it ideal for people with IBS or recovering from digestive illness.

Zucchini also contains antioxidants like lutein and zeaxanthin, which support anti-inflammatory processes in the gut. Its neutral flavor and tender texture make it an excellent addition to bland diets that call for easy-to-digest foods.

18. Pumpkin

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

Pumpkin, especially canned or roasted and mashed, is a soothing food that’s rich in soluble fiber. This type of fiber helps absorb excess water in the gut, easing diarrhea and supporting healthy stool formation. It’s also high in potassium, which helps restore electrolyte balance during illness.

Its beta-carotene content adds further digestive support by nourishing the gut lining and immune cells in the intestines. Pumpkin’s smooth texture makes it particularly suitable for purees, soups and other soft meals.

19. Beets

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

Beets can be hard to digest raw, but cooking them makes their natural sugars more accessible and their fibers more tolerable. They contain betaine, a compound that supports liver function and bile flow, which is essential for breaking down fats during digestion.

They’re also rich in antioxidants and anti-inflammatory nutrients, which may help reduce oxidative stress in the gut. For best digestibility, beets should be peeled and thoroughly cooked until soft.

20. Spinach

Cooked spinach is easier to digest than raw and provides vital nutrients. That’s because cooked spinach reduces significantly in volume and fiber density, making it much easier to digest than raw.

It contains magnesium, which helps relax the muscles of the digestive tract and supports regular bowel movements. Spinach is also rich in iron, chlorophyll and folate, which can help restore nutrient balance during digestive illness or recovery.

Cooking spinach also reduces its oxalate content, which can interfere with mineral absorption in sensitive individuals.

21. Squash

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

These easy-to-digest foods are rich in vitamins A and C and contain soft, soluble fiber when cooked, which promotes smooth bowel function. Their gentle starches and low fat content make them ideal for people with sensitive digestion.

Cooking squash until soft turns it into an easy-to-digest mash or soup base. It also provides antioxidants and carotenoids that help reduce gut inflammation and support mucosal repair.

22. Papaya

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

Papain helps break down proteins into simpler amino acids, easing the digestive burden on the stomach and pancreas. It’s particularly helpful for people who experience bloating or indigestion after eating protein-rich meals.

Papaya is also high in water content and fiber (mainly soluble fiber), which promotes bowel regularity without being harsh. Its soft texture and natural sweetness make it easy to eat even when experiencing appetite loss or mild nausea.

23. Melons

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

Melons are composed of over 90 percent water, which helps hydrate the body and supports digestion by keeping stools soft and regular. Because they’re low in fiber and fat, they move through the stomach quickly and are typically well tolerated, even by those with conditions like IBS or acid reflux.

Additionally, melons are rich in antioxidants like vitamin C and beta-carotene, which support gut healing and reduce inflammation. Their naturally soft texture and low acidity make them a great option for soothing the stomach after illness or during periods of low appetite.

24. Herbal teas

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

Herbal teas are renowned for their calming effects on the digestive tract. Chamomile helps relax the muscles of the stomach and intestines, reducing cramping and discomfort. Peppermint tea has antispasmodic properties that ease bloating and gas by relaxing the smooth muscles of the colon.

Ginger tea stimulates saliva, bile and digestive enzymes, which can be particularly helpful in cases of nausea or slow digestion. These teas are caffeine-free, gentle on the stomach and easy to sip during or after meals, making them ideal for maintaining digestive comfort.

25. Broth-based soups

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

Broths are highly digestible because they contain nutrients in a liquid form, requiring minimal breakdown by the digestive system. They are hydrating and help replace fluids and electrolytes lost during vomiting or diarrhea, especially when made with mineral-rich ingredients like vegetables and bones.

Bone broth, in particular, contains collagen and glutamine, which may support the gut lining and aid in healing leaky gut or inflammation. Broths can also stimulate the appetite and act as a nourishing first step back into eating after illness or fasting, making it easy to see why they’re some of the best easy-to-digest foods.

26. Sweet potatoes

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

Sweet potatoes contain both soluble fiber and natural anti-inflammatory compounds like beta-carotene, making them highly beneficial for gut health. The fiber helps regulate digestion by feeding good bacteria and supporting smoother bowel movements.

When cooked until soft and peeled, they’re gentle enough for even sensitive stomachs.

Their high vitamin A content supports the health of the gut lining and immune function, both of which are crucial in managing chronic digestive conditions. Roasting, steaming or boiling them without added fat helps maintain their digestibility.

27. Lean proteins

In addition to skinless poultry, lean beef and other lean protein foods provide essential nutrients without overburdening digestion, making them easy-to-digest foods.

Lean cuts of beef, such as sirloin or tenderloin, provide complete protein without excessive fat, which can slow digestion and irritate the stomach. When prepared by slow cooking, boiling or steaming, the connective tissue becomes tender and easier to digest.

Lean red meat also supplies iron and zinc, which are vital for maintaining intestinal cell function and repairing the gut lining. People with digestive issues should avoid heavily marbled cuts or frying, but properly prepared lean meat can be part of a gut-supportive diet.

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.

Cooking vegetables softens their fibers, breaks down cell walls and neutralizes some of the compounds (like lectins or oxalates) that can irritate the gut. This process significantly improves digestibility compared to raw vegetables, which are often too harsh for people with IBS, IBD or other GI sensitivities.

Cooked vegetables offer nutrients like potassium, beta-carotene and magnesium, which support gut motility and tissue repair. Their soluble fiber content also helps regulate stool consistency while feeding beneficial gut bacteria without causing fermentation-related bloating.

29. Kefir

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

Kefir is a fermented milk drink that contains a variety of beneficial probiotic strains. These probiotics help balance gut flora, reduce inflammation and enhance the breakdown of lactose, making kefir more tolerable than milk for many people with lactose sensitivity.

In addition to aiding digestion, kefir also provides easily absorbed protein and B vitamins. Its liquid consistency and slightly tangy taste make it easy to incorporate into a bland diet, especially during gut microbiome restoration or recovery from antibiotics.

30. Healthy cooking oils

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

Certain healthy fats are easier to digest than others, particularly those that are minimally processed and rich in medium-chain triglycerides (MCTs), like coconut oil. MCTs are absorbed directly through the small intestine without requiring bile, making them suitable for people with gallbladder issues or fat malabsorption problems.

Olive oil and avocado oil are rich in monounsaturated fats, which tend to be less irritating to the gut compared to processed or trans fats. These oils may also have mild anti-inflammatory properties that support the intestinal lining and reduce oxidative stress during digestion.

31. Gelatin

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

Made from animal collagen, it is a pure protein that’s easy to digest and is often used in medical or recovery diets. It can help soothe the digestive tract by forming a gel-like coating on the stomach lining, which may reduce inflammation or irritation.

Gelatin also supports the repair of the intestinal mucosa and provides amino acids like glycine, which is important for gut barrier integrity. Since it’s flavorless and can be dissolved in warm liquids, it’s ideal for people recovering from digestive issues or surgeries.

32. Ginger

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

Ginger is a well-known digestive aid that helps stimulate saliva, bile and gastric enzymes, all of which support the breakdown of food and smooth passage through the digestive tract. It’s especially useful for reducing nausea, vomiting and bloating, and it is often recommended for those with motion sickness or morning sickness.

Its anti-inflammatory compounds, such as gingerol and shogaol, may also help reduce intestinal inflammation and spasms. Ginger tea or fresh grated ginger in warm water is a gentle and effective way to promote digestive comfort naturally.

33. Water

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

Water helps dissolve nutrients, fiber and waste, making it easier for the digestive tract to absorb beneficial compounds and eliminate toxins. Inadequate hydration can slow motility, leading to constipation and digestive discomfort.

Drinking water between meals (rather than during) can support digestive enzyme activity and reduce bloating. Warm or room-temperature water is often better tolerated than cold water, especially by those with sensitive digestion or sluggish motility.

34. Salmon

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

Salmon is one of the easiest fish to digest, especially when cooked using gentle methods like baking, poaching or steaming. It’s rich in omega-3 fatty acids, which have anti-inflammatory effects that may soothe the lining of the digestive tract and reduce gut inflammation.

Additionally, salmon is a high-quality protein source that contains all essential amino acids, B vitamins and selenium, which support metabolic and digestive functions. Unlike red meats, salmon has a tender texture and lower connective tissue, making it easier for the body to break down and absorb.

35. Fermented foods

Fermented foods like kimchi, sauerkraut, miso and kombucha contain probiotics that promote gut health and aid digestion, and they’re definitely some of the best easy-to-digest foods.

Fermented foods contain live probiotic cultures that aid digestion by supporting a healthy balance of gut bacteria. These microbes can enhance the breakdown of food, improve nutrient absorption (especially B vitamins) and reduce inflammation within the digestive tract.

Fermentation also helps pre-digest some of the food’s natural sugars and proteins, making them more tolerable for sensitive individuals.

Sauerkraut and kimchi, for example, are rich in lactic acid bacteria that improve microbial diversity in the colon. Miso contains enzymes that assist protein digestion, while kombucha provides acetic acid and other organic compounds that may help regulate stomach acidity.

When introduced gradually, these easy-to-digest foods can significantly enhance digestive resilience and reduce symptoms like constipation, gas or indigestion.

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:

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:

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 when it comes to easy-to-digest foods 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:

Conclusion

  • Incorporating easy-to-digest foods into your diet can provide relief from digestive discomfort and support overall gastrointestinal health.
  • While these easy-to-digest 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.

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