20 Foods for an Upset Stomach – Which Foods are Easiest to Digest?

Easy to Digest Foods

Depending on the nature of food that is consumed, digestion takes place at different rates inside our body. It depends on a variety of factors, like how you chew your food, the complexity of the food you eat, and the frequency of your meals.

But most importantly, the composition of food that you consume is a key decisive factor when it comes to digestion.

Today, we are going to take a look at some of the easy digesting foods, great for those with an upset stomach.

Before we get into it, let’s take a quick look at some foods that are hard to digest and hence, best to avoid during this time.

 

Foods That Are Hard to Digest

First off, let us discuss what foods are hard to break down.

WHAT ARE THE WORST FOODS FOR YOUR DIGESTIVE SYSTEM?

1. Fried Foods

This is an obvious addition to our list.

Although, extremely scrumptious, crunchy deep-fried foods are high in saturated fats and low in fibre.

They are known to cause constipation and also are high in calories, hence it would be best to keep your eyes away from these crispy and charred delights.

2. Beans

Beans are well known for their fibrous and protein content.

However, most beans contain complex sugars that ultimately cause a bloated and gassy stomach.

Most beans also contain phytic acid which hampers the absorption of various essential minerals in the human body. Thus, intake of beans during this time period is not ideal.

3. Spices

Spices are notorious for causing heartburn, indigestion, bloating, and even diarrhoea.

In some cases, it can even lead to stomach inflammation. These spices have capsaicin in them that causes these problems.

Therefore, it would be prudent to avoid spicy food consumption during this time span.

4. Dairy products

Dairy products have been known to be hard on the stomach. This is due to the presence of lactose in the products, which is again, a sugar.

It makes it hard for the food to get fully digested.

Lactose requires an enzyme called lactase to be fully assimilated into our bodies. Some people produce enough lactase to digest lactose, some do not.

Whether intolerant to lactose or not, during bouts of indigestion it would be best to steer clear of dairy containing items.

5. Fibre

Fibre actually help digestion, so why do we mention them here?

Too much fibre can have quite the opposite effect on your stomach.

The fibre in your food makes your bowel movements better and more stable.

However, more than the needed fibre can cause constipation and promote the formation of gases. Hence a very good reason to not overdo it.

6. Processed foods

Processed foods are laced with chemicals and additives to preserve the food or even enhance its taste. These additives often end up stifling your digestive process or even hurt your gut lining.

Additives like nitrites may even cause food poisoning and completely dismantle your digestive system.

The bottom-line is that anything that comes in a packet would be best avoided during this time.

Now that we’ve seen what foods can be detrimental to your digestion, let’s see what foods are easy to digest and can work wonders if you have an upset stomach.

 

Foods that are Easy to Digest

Easy to Digest Vegetables

1. Spinach: 

Fibrous and rich in iron, spinach is a great vegetable to incorporate into your diet.

Toss it into your favourite salad or add them to your broth/soup and you are good to go.

 

2. Broccoli:

Broccoli is also very fibrous. The fibre to calorie ratio is quite high thus also making it a good option for you.

Broccoli although well known for its bland taste, can be thoroughly relished and would be easily palatable during an upset stomach.

 

3. Asparagus

Another veggie that is rich in fibre.

Asparagus is an amazing option if you’re looking for food that will be easy on your stomach.

Asparagus usually takes 30-40 minutes to get digested and thus is easy on your gut. If asparagus is not your cup of tea, then you could add some light seasoning to it to help elevate your senses.  

 

4. Tomatoes

Tomatoes are low-fibre options that help you regulate your digestion.

It also regulates your heart health with vital antioxidants. Hence this tangy veggie would be a great addition to your soups, salads or salsas.  

 

5. Pumpkin

Pumpkin is one of the most easy-going foods for your stomach.

Widely available during autumn, this fall delight is so versatile that it allows you to incorporate it into your meals in various ways. It’s high in fibre and is generally very soft on your stomach.

 

Easy to Digest Fruits

6. Bananas

Bananas are great sources of various nutrients. Also, they contain less resistant starches that are easy to digest.

As the banana ripens, these starches become easier to digest and thus become a soothing factor for your upset gut.

 

7. Watermelon

Watermelon with its red juicy content has amazing amounts of water and dietary fibre.

It has sugars like fructose that are easily digested by the body. It becomes a good option to occasionally include this fruit, when your digestion is sub-par.

 

8. Avocado

Avocado is a fruit that is packed with nutrients and fibre. This helps it become a go-to when dealing with a disturbed digestive process. Its low fructose content helps prevent any sort of gas formation or bloating. It also scores low on the FODMAP scale, thus making it excellent for you.

 

9. Applesauce

Applesauce contains pectin which helps ease indigestion and constipation.

Applesauce is also considered to be a prebiotic food that helps gut health and function. Raw apples can have complex fibres that are hard to deal with, but cooking them helps break down the fibres and create a healthy meal option for you.

 

10. Canned fruits

Most fruits are high in dietary fibres. While fibres are great for you, if you have an upset stomach, fibres may end up making matters worse. To help this, canned fruits should be your go-to.

Canned fruits do half your work by breaking down the fibres and still retaining almost all of their nutritional value.

 

Easy to Digest Carbs

11. Sourdough bread

The fermentation process in making sourdough increases the nutritional content of the food. It also makes it a prebiotic food thus making it digestion-friendly.

 

12. White rice

White rice is known for its low fibre content. This makes it one of the best food that is easy on the stomach.

 

13. Quinoa

Easily enjoyed as a component of a warm bowl or as a part of a salad.

Quinoa is a gluten-free high fibre, high nutrient option that can be readily incorporated into your diet. Given its high fibre content, moderation is key.

 

14. Potatoes

Let’s face it, potatoes are a staple in most households. You can just boil and mash them to break down the fibres and have an easy meal to process.

 

Easy to Digest Proteins

15. Eggs

Next, the humble egg is a favorite amongst most people and is found in almost every diet available.

One of the most nutrient dense foods out there, eggs, are also known to be easily digested. The egg albumin or the white is easy to break down and is a great source of protein.

 

16. Chicken

If you are a meat lover then chicken is a good protein source that involves low amounts of dietary fibres, thus making it easy meat for your gut.

 

17. Chia

Full of vital nutrients and proteins, chia is something you should be sprinkling on your food. Upset stomach or not, digesting these is a walk in the park for your digestive system.

 

18. Salmon

Salmon is one of the best meat holistic options.

The amount of nutrients in it makes it amazing, not to mention, it is easy to digest its lean meat. One of the best ways to consume it during an upset stomach would be to either bake or steam it.

 

19. Yogurt

It is a very viable source of protein for you.

Dairy products can be a gut punch, but yogurt is an exception. It is a probiotic food that actually aids digestion and settles down your stomach. Again this is something one should not hold back from adding to their diet.

 

20. Hemp seeds

A fibrous source of rich protein, hemp seeds are a great vegan option for you to include in your diet if you have an upset tummy.

 

Summary of foods that are easy on the stomach

In our research and findings, these foods are great for consumption for a disturbed digestive system given that they are easily digested and also serve you the right kind of nutrients to build up your immunity and metabolism.

Now you know what is going to constitute your plate in case your digestive system fails!