Medically reviewed by Natalie Butler, R.D., L.D., specialty in dietetics — written by MaryAnn De Pietro, CRT ~ above November 19, 2019

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Some human being have health problems that make numerous foods difficult for them come digest. What healthful dietary selections can a person make if they have actually trouble v digestion?


Symptoms that digestive difficulties include mountain reflux, bloating, abdominal muscle pain, vomiting, and also diarrhea. This can an outcome from countless causes, including irritable bowel syndrome (IBS), mountain reflux, pregnancy, eating also fast, medications, and also gastrointestinal surgery.

The body demands a variety of nutrients, consisting of fiber, protein, and also fat. In some forms, however, these nutrients can be hard to digest.

What should human being with digestive concerns eat to maintain a healthy and balanced diet while preventing digestive problems? This article looks in ~ 11 easy-to-digest foodstuffs that might help.


1. Toast

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Share on PinterestToasting bread division down some of its carbohydrates.
Toast is easier to digest than bread together the toasting process breaks down few of the carbohydrates.

Toast can aid decrease nausea and reduce heartburn, but not all toast is the same.

Whole wheat bread is more healthful 보다 white bread yet is high in fiber and also can be challenging for some world to eat.

If a person has trouble digesting totality wheat toast, the very first step is to try it plain without butter. For added flavor, pick fruit jellies end creamy spreads, such as nut butter.

Enriched white bread is an option if someone can not tolerate entirety grains. Depending upon the type, 2 slices of enriched white bread might provide:

29 grams (g) that carbohydrate4 g the protein1 g that fiber1.44 mg that iron

Thin slices that plain, white toast there is no spreads may be the finest option for part people.

Those v an intolerance to wheat or gluten can pick a wheat totally free or gluten complimentary bread option.

Many grocery stores share wheat totally free bread, gluten complimentary bread, and also enriched white bread. These products are also available for acquisition online.


Rice is a an excellent source that energy and protein, however not every grains are easy to digest. High fiber rice, such together brown rice, can contribute to digestive issues, consisting of diarrhea, bloating, and also gas.

When searching for grains that are easy on the cradle system, white fairly than brown, black, or red rice may be a much better option. Enriched white rice will certainly have included vitamins and also minerals, which boost its nutritional value.

Half a cup of lengthy grain, dry, brown rice provides:

300 calories64 (g) of carbohydrate6 g that protein2 g the fiber2.88 (mg) that iron

Half a cup of enriched, dry, medium, white rice contains:

337 calories74 g of carbohydrate6.6 g the protein1.2 g that fiber4 mg the iron

Adding oils and other fat sources to rice may additionally make it difficult to digest. That is ideal to opt for level rice and include toppings through caution until you uncover out which people are most suitable.

Learn an ext here around the health and wellness benefits that rice and the different species available.

Look out for enriched, white rice in the grocery store, or acquisition it online.


Bananas administer carbohydrates, fiber, potassium, and many various other vitamins and minerals. Most human being can digest lock well.

They also carry out fluid, which is important for human being with diarrhea or constipation.

A tool banana weighing 118 g contains:

88.4 g that water105 calories1.29 g the protein3.07 g that fiber27 g of carbohydrate, including 14.4 g that sugar5.9 mg of calcium422 mg the potassium

The riper the banana, the more carbohydrate turns to sugar. Civilization on a diabetes meal arrangement may need to think about the carbohydrates and sugar the come indigenous bananas as soon as doing their day-to-day calculations.

Bananas room a high FODMAP fruit. The FODMAP diet categorizes food according to just how it affects people with IBS. High FODMAP fruits have the right to be tough for a human being with IBS to tolerate than low FODMAP fruits, such as strawberries and grapes. Bananas may create bloating, cramping, and also other symptom in human being with IBS.

Learn an ext here around the health benefits of bananas.


Fruit is component of a healthy diet and also is well-off in nutrients and antioxidants. However, the fiber in fruit deserve to lead to digestive problems.

Cooking helps malfunction the fiber, making it simpler to digest. Because that this reason, applesauce have the right to be much easier to digest 보다 an uncooked apple.

Applesauce also contains pectin, a dissolve fiber that may aid treat some types of diarrhea.

Depending top top the type of apple, a 244-g cup of unsweetened applesauce deserve to provide:

215 g the water102 calories27.5 g of carbohydrate22.9 g the sugar2.68 g the fiber181 mg of potassium7.32 mcg the folate4.88 mg that sodium

People top top a low sugar diet will should account for the street in applesauce.

Apples and applesauce contain fermentable carbohydrates that feed gut bacteria, however these might aggravate symptoms of IBS.

To make applesauce

This overview tells you exactly how to do applesauce in ~ home:

1. Peel, core, and slice apples.

2. Put in a pan with a tablespoonful that water, just sufficient to avoid the apples native sticking.

3. Cover and cook top top a low heat for around 15 minutes, stirring occasionally.

4. Mash or sieve to remove unwanted lumps.

5. Serve warm or cold.

The benefit of do applesauce at home is that civilization can be certain it is fresh and has no additives.

Premade applesauce is obtainable for purchase online.


Boiled, poached, or scrambled eggs are simple to prepare, eat, and also digest. They room often an ideal for people who are recovering native a stomach virus or nausea.

The white has less fat and also is easier to digest, yet many world with digestive difficulties can likewise tolerate the yolk.

A big boiled or poached egg gives a wide selection of nutrients, including:

71 calories4.72 g that fat214 mg the sodium6.24 g that protein28 mg the calcium98.5 mg of phosphorus117 mg that choline

When scrambling eggs, add low fat milk quite than cream or butter, as pet fats can be hard to pardon for part people.

It is vital to chef all eggs fully, as raw egg tote a danger of salmonella poisoning.


Sweet potatoes provide soluble fiber, which have the right to be easier to digest than insoluble fiber. Dissolve fiber likewise increases the good bacteria in the intestines, contributing come a healthy digestive system.

Sweet potatoes also contain potassium, one electrolyte the is frequently lost throughout digestive upsets.

A 247-g cup that mashed sweet potato contains:

197 g the water215 calories4.05 g the protein37.3 g the carbohydrate4.94 g of fiber13.5 g of sugar101 mg that calcium1.46 mg the iron516 mg that potassium14.8 mcg that folate

People who endure IBS will need to keep their portions small to prevent a flare-up that symptoms due to the fact that sweet potatoes are a medium resource of FODMAPs.

Find out much more about sweet potatoes.


Chicken is a resource of lean protein, which help the human body repair itself. Chicken likewise provides a selection of minerals and B vitamins.

Chicken has tendency to be straightforward to digest. It additionally contains no fiber, making it a great choice for human being with cradle issues, such together IBS.

Baked or grilled, skinless chicken is a healthful option, as it has the least fat.

A 100-g offer of stewed chicken breast without the skin provides:

150 calories28.16 g the protein3.52 g of fat258 g of potassium7 mcg of folate

People have to make certain they fully cook chicken to mitigate the threat of salmonella poisoning.


Salmon has protein, omega-3 fatty acids, and also a wide selection of minerals and also B vitamins. Baking salmon without adding fat or oil will aid make it basic to digest.

A 100-g offer of baked salmon without included fat provides:

160 calories25.82 g of protein5.54 g of fat9 mg of calcium462 mg that potassium5 mcg that folate

During pregnancy, the is important to chef salmon completely and just to pick salmon that originates from a reputable source. Large, oily fish deserve to contain high levels of mercury, but salmon is typically low in mercury.

Raw salmon will be harder come digest than cooked salmon. In rare cases, it can contain tiny parasites, i beg your pardon can reason anisakidosis. Symptoms of this epidemic include ab pain, nausea, vomiting, and also diarrhea.


Hospitals frequently serve gelatin desserts after surgery. Gelatin consists of no fiber or oil and is easy to digest. That can aid manage dehydration. Sweetened gelatin have the right to also administer energy.

The nutritional value of gelatin key varies and also depends on their various other ingredients, yet a 240-g cup offer of a usual gelatin dessert might provide:

203 g that water149 calories2.93 g the protein32.4 g of sugar

Gelatin is an pet based ingredient and is not perfect for vegans or vegetarians.

Agar-agar originates from seaweed and creates a similar texture to gelatin. Jellies include agar-agar can administer energy and fluid, yet they contain less protein.

Vegan and also nonvegan gelatin desserts are accessible for acquisition online.


Some world find that level saltine crackers aid settle nausea, because that example, throughout pregnancy. They can likewise be straightforward to digest.

Saltine crackers will provide energy and also some nutrients.

A 3-g cracker offers:

12.5 calories0.284 g that protein0.57 mg of calcium4.56 mg the potassium4.02 mg of folate28.2 mg the sodium

The American love Association introduce aiming because that a maximum entry of 1,500 mg a day of salt for most adults.

People who consume saltine crackers regularly need to think about the sodium content, especially if they space at threat of high blood pressure or cardiovascular disease.

Those v IBS or who are complying with a low FODMAP diet must look for a gluten complimentary saltine alternative.


Saltine crackers space a highly processed food. For the longer term, civilization may wish to try oatmeal, together it is less processed yet is also a an excellent source of energy.

Making it through water will minimize the fat content. For flavor, a human can include a tiny honey.

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A 234-gram cup the regular, cooking oatmeal, without included fat, contains:

143 calories5.0 g of protein2.5 g the fat25.6 g that carbohydrate3.74 g that fiber

Oatmeal additionally provides:

minerals, such together calcium, iron, magnesium, phosphorus, and also potassiumB vitamins, including folatevitamin K

Oatmeal is additionally gluten free, making the a much better choice because that those with gluten sensitivity.