To be healthy, it’s crucial to have proper digestive health. But unfortunately, many people suffer from one of the other digestive issues, including bloating, constipation, gas, and diarrhea.
Some people get these issues because of some food poisoning or food intolerance. A few others have a chronic condition that impacts their digestive system negatively. Such health conditions include Crohn’s disease and irritable bowel syndrome.
Some opt for easy-to-digest foods as they have a weak digestive system, while others consume them as they are chronic disease sufferers. Whatever your reasons are, this article can be really helpful for you.
Read the complete article and get to know some of the best foods you can give it a try.
1. Ripe Bananas
Bananas are incredibly popular and are very nutritious. They generally contain carbs in the form of sugar or starch, depending upon how ripe they are.
Unripe, green bananas are abundant in resistant starch, which circumvents digestion. When these bananas ripen, their starch breaks down into simple sugars that your body can easily digest.
One interesting thing to note is that unripe bananas contain about 70-80%, but they reduce to 1% when they ripen.
A medium banana has:
88.4 g of water
1.29 g of protein
3.07 g of fiber
27 g of carbohydrate, including 14.4 g of sugar
5.9 mg of calcium
31.9 mg of magnesium
422 mg of potassium
If you’ve diabetes, consider the number of carbs and sugar coming from the bananas while drafting a meal plan.
2. Bread With Butter
Remember that time of your childhood when you had severe, severe stomach ache or flu? Your mother must have suggested that you eat one or two slices of bread with a little butter. Do you know why? Bread is chock-full of simple carbs that support the functioning of your digestive system.
Indeed, white bread has its own set of disadvantages that we all are aware of. And the gluten present in it can cause pain in your stomach. Therefore, if you can have brown bread rather than white, it can be the best decision. At first, you may feel that white varieties taste better, but making a healthier choice is good.
3. White Rice
White rice is mainly composed of carbs and is very easy to digest. It’s true that brown rice can be a healthier choice, but when it comes to digestion, a human body can absorb white rice way faster than brown rice.
Brown rice, despite being healthy and nutritious, is not gentle on the digestive system. It contains all parts of grains, including bran and germ, which are very fibrous and nutritious parts.
Enriched rice is of high nutritional value as it has added vitamins and minerals.
½ cup of long-grain, dry, brown rice provides:
64 g of carbohydrate
6 g of protein
2 g of fiber
2.88 mg of iron
½ cup of enriched, dry, medium, white rice contains:
74 g of carbohydrate
6.6 g of protein
1.2 g of fiber
4 mg of iron
Eggs are one of the most nutritious kinds of foods. They contain many nutrients and high-quality proteins.
Most of the nutrients exist in egg yolks, which comprises mostly fats. On the other hand, egg whites are rich in proteins, which digests quickly.
A large boiled or poached eggs contains the following:
4.72 g of fat
214 mg of sodium
6.24 g of protein
28 mg of calcium
98.5 mg of phosphorus
117 mg of choline
Poached, boiled, and scrambled eggs are not only easy to prepare but also can easily digest. Also, make use of low-fat milk while preparing scrambled eggs rather than butter or cream, as animal-based products can be hard to digest for some people.
If you are currently recovering from nausea or stomach virus, eating eggs can be highly beneficial.
5. Sweet Potatoes
When roasted or boiled, sweet potatoes get a creamy structure that is not liked by everyone. So, the chances are high that you put it down just by their texture and appearance. But the reason why they are easy on the stomach is simple; It contains a fast-digesting carbohydrate. Both regular and sweet potatoes are rich in fiber. If you’re eating them before a race, it’s good to peel them first before you eat.
A 247 g cup of mashed sweet potato contains:
197 g of water
4.05 g of protein
37.3 g of carbohydrate
4.94 g of fiber
13.5 g of sugar
101 mg of calcium
1.46 mg of iron
516 mg of potassium
14.8 mcg of folate
Fruits are high in several nutrients and antioxidants. However, the fiber in them can make the digestion process hard.
When you cook the fruits, fiber breaks down, making them easier to digest. So, applesauce is more easily digestible than uncooked apples.
Depending on the type of apple, a 244-g cup of unsweetened applesauce can provide:
215 g of water
27.5 g of carbohydrate
22.9 g of sugar
2.68 g of fiber
181 mg of potassium
7.32 mcg of folate
4.88 mg of sodium
If you’ve diabetes or are on a low-sugar diet, you will need to keep a check on the amount of sugar the applesauce contains.
Both apples and applesauce are rich in fermentable carbohydrates that feed the gut bacteria and can significantly improve your digestive health.
How To Prepare Applesauce?
- Take some peeled, chopped and cored apples in a large pot and add one tablespoon of water. Only add that much water that can eliminate the stickiness of apples.
- Bring them to boil, reduce the flame and simmer for about 20 minutes, stirring frequently.
- If you like a chunky type of sauce, you can use the potato masher and mash the apples to your desired consistency. On the other hand, if you wish the sauce to be pleasant and smooth, you can run them through a food processor, food mill, or blender.
- Add some lemon juice and cinnamon or sugar for taste. Taste the sauce and decide what further adjustments you can make.
Oatmeal is generally made from chopped, rolled, and crushed oats, although it can also be made from whole oats.
Quick or instant oats are more polished as they are rolled and pressed, and are a little bit slimmer than that of rolled oats. Additionally, they are the fastest and the easiest to digest. Breaking down oats into smaller fragments disseminate their starch structure, which makes the starch more attainable during digestion.
Every 3.5 ounces (100 grams) of raw oats contain:
Protein: 16.9 grams
Carbs: 66.3 grams
Sugar: 0 grams
Fiber: 10.6 grams
Fat: 6.9 grams
Chicken is one of the prime sources of lean proteins, which helps the body to repair itself. Chicken also offers B-vitamins and a wide range of minerals.
Chicken is also easily digestible. It has no fiber content and, therefore, can be the right choice for those suffering from digestive disorders.
Skinless chicken is known to be the healthiest, may it be either baked or grilled. The reason is simple; they consist of minimum fat.
A hundred gram serving of skinless chicken breast contains the following nutrients:
28.16 g protein
7 mcg folate
3.52 g fat
258 g potassium
There’s a reason for salmon being one of the most popular kinds of fish. It is the lightest making its digestion even simpler. White, flaky fish is also easily digestible.
Salmon contains omega-3 fatty acids, protein, B-vitamins, and a wide array of minerals. You are recommended to bake salmon without adding oil or fat; this will facilitate the digestion process.
A hundred gram serving of baked salmon contains:
9 mg calcium
462 mg potassium
25.82 g protein
5.54 g fat
5 mcg folate
During pregnancy, you need to be careful if the salmon is adequately cooked and whether it comes from a legitimate source. Salmon is generally low in mercury, but you can choose the large, oily fish varieties for having higher levels of it.
Certain types of yogurt are abundant in probiotics, which are the friendly bacteria that are also called yogurt cultures. Consuming probiotics can be advantageous to your health and can boost your gut health. The latest research suggests that they may support weight loss, improve immune system functioning, and enhance your digestive health.
Yogurt may also help avoid the risk of diarrhea that can be caused due to antibiotics, specifically in children. Eat yogurt daily as it can help minimize the symptoms of Irritable Bowel Syndrome (IBS), such as bloating and stool frequency.
If you are a person with lactose intolerance, eating yogurt can lead to an upset stomach. However, researchers have found that there’s no harm in consuming yogurts at moderate amounts, even for the lactose-intolerant people.
The lactic acid bacteria in the yogurt decompose the lactose in milk to lactose. That’s the reason why yogurt contains comparatively less lactose than milk.
Sadly, pasteurization eliminates all the yogurt cultures; however, many manufacturers add live, active cultures back to the pasteurized yogurt. Wherever you go shopping for yogurt, read the labels and pick the one which has live, active cultures added to it.
Of course, it is not that easy to eat pretzels as you eat boiled potatoes. Still, this hard-baked snack can be the right choice for those having a weak stomach or digestive health. They are refined carbohydrates from which all the vitamins and fibers have been scrapped off.
Yes, pretzels are not as healthy as other foods mentioned in this article, but again, if it comes to digestion, it can be beneficial.
Watermelons bring on thoughts of summers and eating at a picnic spot outside. The good news is that some groceries sell this fruit all through the year. So, if you have poor digestive health, incorporating them on your diet may be beneficial. Watermelons are available both with and without seed varieties. Choose the one according to your needs and preferences.
Watermelons are a rich source of beta carotene and several antioxidants. They are also high in vitamin A, and vitamin C, and so are helpful for those suffering from IBD (Inflammatory Bowel Disease) and need to increase their vitamin consumption.
100 grams of raw watermelon contains:
Protein: 0.6 grams
Carbs: 7.6 grams
Sugar: 6.2 grams
Fiber: 0.4 grams
Fat: 0.2 grams
Many hospitals offer gelatin snacks after surgery. It contains no oil or fiber and digests very quickly. If you’ve dehydration problems, gelatin can cure them all. Sweetened gelatin can also boost your energy levels.
96 grams (one snack cup) gelatin contains:
Gelatin is an animal-based food, and therefore not suitable for vegans and vegetarians.
What Foods Can Cause Indigestion?
Following is the list of specific categories of foods that can cause indigestion. Have a quick glance –
- Fried foods, such as french fries and onion rings
- spicy foods and hot chili peppers
- fatty foods, including red meats
- acidic foods, including oranges, tomatoes, and grapefruit
- artificial sweeteners and sugar alcohols
Overeating can also be the reason to cause bloating, indigestion, and abdominal pain. So, count on calories and avoid the risk of overeating.
How To Prevent Indigestion?
Following are the things you can do for improving your digestive health:
- Stay Hydrated: Drinking fluids is crucial for digestion as it reduces the risk of bloating and constipation. Drink plenty of fluids, especially water, and keep your body hydrated at all times.
- Avoid Stress: Stress can negatively impact your digestive health and may lead to diarrhea and other stomach-related issues.
- Exercise Daily: Exercising is as important as it is to avoid stress. It can also be the reason for causing bloating and constipation.
- Don’t Eat Too Much At Once: Eating too much at a time can cause pain and discomfort in your stomach. Always eat slowly as it can reduce the amount of food you consume, and enhance the production of saliva in the mouth, making it easier for digestion.
Some foods are easily digestible, while others aren’t. They are digested simply and smoothly and don’t lead to any digestive side effects.
If you have poor digestive health, you should eat the products that are easy on the stomach. But if you are a healthy individual, you don’t need to restrict yourself only to this class of food products as they are low in fats and fiber.
Tags: Easy to digest foods for upset stomach, Best foods for digestion, Best food for digestion problems