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Which Foods Are the Easiest to Digest?

Medically Reviewed on 11/2/2021
Disease and Condition: Healthy Living
easy to digest foods
Here are the top easy-to-digest foods to avoid gastrointestinal issues and discomfort, which include applesauce, crackers, and white rice.

If you have gastrointestinal issues, such as gastritis, irritable bowel syndrome, or malabsorption syndrome, it's critical to eat foods that are easy to digest to avoid discomfort and help settle your digestive tract.

The best easy-to-digest foods include the following:

  • Low-fiber grains:
    • Carbohydrate-containing foods are among the easiest to digest. However, grains with more than two grams of fiber per serving should be avoided.
    • High fiber content can contribute to digestive system issues. 
    • You can safely consume white rice and wheat.
  • Lean protein:
    • Protein is another type of food that is easily digested. Choose low-fat protein foods for better digestion, such as:
      • eggs
      • fish such as salmon, halibut, and mackerel
      • chicken and lean cuts of beef
  • Fruit and fruit juice:
    • Although most fruits cause no problems, citrus fruits and fruit juices can often cause heartburn.
    • Some fruit juices contain sorbitol, a type of sugar that can cause diarrhea.
    • Limit yourself to half- to one-cup servings of fruit juice per day to obtain the health benefits and lower digestive system issues.
  • Well-cooked green leafy vegetables:
    • Raw vegetables are more difficult to digest than well-cooked vegetables. Instead, make sure to eat two or more half-cup cooked vegetable servings per day.
    • You can sauté spinach and lettuce and have them with meals.
  • Fermented foods:
    • Fermented foods are excellent for digestion because they contain probiotics that introduce beneficial bacteria into the gut and help fortify the intestinal lining. 
    • Fermented foods can include yogurt, curd, and kefir, and lower-lactose dairy products.

60 examples of easy-to-digest foods

  1. Whole grains
  2. Bagels
  3. White bread
  4. Cornmeal
  5. White flour
  6. White rice
  7. Cranberry
  8. Cran-raspberry
  9. Fruit nectars
  10. Bananas
  11. Asparagus tips
  12. Beets
  13. Carrots
  14. Green beans
  15. Lettuce
  16. Mushrooms
  17. Pumpkin
  18. Toast (made of white bread) with butter
  19. Saltine and plain crackers
  20. Eggs
  21. Oatmeal
  22. Applesauce
  23. Jelly-O
  24. Soups and stews
  25. Bone broth
  26. Nuts
  27. Avocado
  28. Cooked or canned fruits
  29. Sweet potatoes
  30. Boiled potatoes
  31. Kimchi
  32. Ginger
  33. Boiled chicken
  34. Oyster
  35. Soybean
  36. Watermelon
  37. Soft cheese
  38. Pulses
  39. Turnips
  40. Turmeric
  41. Chia seeds
  42. Pineapple
  43. Mint
  44. Mushrooms
  45. Coconut oil
  46. Fennel seeds
  47. Pickles and fermented vegetables
  48. Dairy-free yogurt
  49. Miso
  50. Kombucha
  51. Sauerkraut
  52. Tempeh
  53. Water kefir
  54. Crab and imitation crab
  55. Lean cuts of fish
  56. Skinless poultry or ham
  57. Canned tuna
  58. Turkey
  59. Salmon
  60. Low-fat hot dogs

What is gastritis?

Gastritis is a condition in which the stomach lining becomes red and swollen due to various factors. The stomach lining produces acid and enzymes that aid in the breakdown of food into nutrients. By secreting mucus, the lining protects itself from acid damage.

  • In gastritis, a common condition with numerous causes, the lining becomes inflamed and produces less acid, enzymes, and mucus.
  • Gastritis is usually not serious in most people and improves quickly if treated. However, if left untreated, it can last for years.
  • People with gastritis frequently complain of severe, excruciating, and intense stomach pain, which is often described as burning or nagging.
  • People may experience an uneasy feeling in their upper stomach since gastritis pain is typically felt in the mid-upper abdomen, just below the breastbone and above the navel.

Aside from pain and discomfort, people report the following symptoms:

People with severe gastritis may experience chest pain, shortness of breath, weakness, or an inability to tolerate any foods or liquids by mouth, in addition to a high-grade fever. Severe gastritis necessitates prompt medical attention.

What is gastroesophageal reflux disorder?

The lower esophageal sphincter is a muscle that regulates the passage of food from the esophagus to the stomach. This muscle does not always close completely, allowing acid from the stomach to flow back into the esophagus. This abnormal condition is known as gastroesophageal reflux disease (GERD) or acid reflux.

Symptoms of GERD may include:

When these symptoms become recurrent and severe, they are referred to as GERD, which can be caused by one of three conditions:

  1. Poor clearance of food or acid from the esophagus
  2. Too much acid in the stomach
  3. Delayed stomach emptying

Foods that are easier to digest can help manage various medical conditions, such as:

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Medically Reviewed on 11/2/2021
References
Image Source: OatmealStories / Getty Images

Digestion Issues? Try These 12 Easy-to-Digest Foods: https://efm.net.au/digestion-issues-try-these-12-easy-to-digest-foods/

5 Foods to Improve Your Digestion: https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion

Foods That Fight GERD: https://www.webmd.com/heartburn-gerd/ss/slideshow-foods-fight-gerd

8 Best Natural Remedies for Gastritis: https://foodnhealth.org/best-natural-remedies-for-gastritis/
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