11 Simple and Quick-to-Digest Food Options

11 Simple and Quick-to-Digest Food Options

Some individuals have health issues that make numerous foods challenging to digest. Foods that are simpler to digest include grilled bread, white rice, bananas, eggs, poultry, salmon, gelatin, baby food, and oatmeal.

Signs of digestive issues include heartburn, bloating, or belly pain. These can stem from various causes, such as irritable bowel syndrome (IBS), heartburn, pregnancy, consuming food too rapidly, medications, and gastrointestinal surgery.

The body requires various nutrients, including fiber, protein, and fat. However, in some forms, these nutrients can be tough to digest.

This article focuses on 11 simple-to-digest foods that contribute to a balanced diet while preventing digestive problems.

1. Grilled bread

Bread is simpler to digest than grilled bread since the cooking process breaks down some carbohydrates. Grilled bread can help decrease nausea and heartburn, but not all grilled bread is the same.

Whole grain bread is healthier than white bread but is high in fiber and may be challenging for some individuals to digest.

If a person has difficulty digesting whole grain bread, the first step is to try it plain without butter. For added flavor, opt for fruit jams over creamy spreads, such as nut butter.

Enriched white bread is an option if someone cannot tolerate whole grains. Depending on the type, enriched white bread may offer:

• 140 calories
• 29 grams (g) of carbohydrate
• 4 g of protein
• 1 g of fiber
• 60.2 mg of calcium
• 1.44 mg of iron
• 60.2 micrograms (mcg) of folate

Thin slices of plain, white bread without spreads may be the best option for some individuals. Those with an intolerance to wheat or gluten can choose a wheat-free or gluten-free bread alternative.

2. White rice

Rice is a good source of energy and protein, but not all grains are easy on the digestive system. High fiber rice, such as brown rice, can contribute to digestive issues, including diarrhea, bloating, and gas.

When searching for grains that are gentle on the digestive system, white rather than brown, black, or red rice may be a better choice. Enriched white rice will have added vitamins and minerals, which enhance its nutritional value.

Half a cup of long-grain, dry, brown rice:

• 300 calories
• 64 (g) of carbohydrate
• 6 g of protein
• 2 g of fiber
• 2.88 (mg) of iron

of enriched, dry, medium white rice contains:

• 337 calories
• 74 g of carbohydrate
• 6.6 g of protein
• 1.2 g of fiber
• 4 mg of iron

Adding oils and other fat sources to rice may also make it hard to digest. It is best to opt for plain rice and add toppings with caution until you find out which ones are most suitable.

Learn more about the health benefits of white rice.

3. Bananas

Bananas provide carbohydrates, fiber, potassium, and numerous other vitamins and minerals. Most individuals can digest them well.

They also provide fluid, which is important for people with diarrhea or constipation.

A medium banana weighing 136 grams contains:

• 88.4 g of water
• 105 calories
• 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

The riper the banana, the more carbohydrate turns to sugar. People on a diabetes meal plan may need to consider the carbohydrates and sugar that come from bananas when doing their daily calculations.

Bananas are a high FODMAP fruit. The FODMAP diet categorizes food according to how it affects people with IBS. High FODMAP fruits can be more challenging for a person with IBS to tolerate than low FODMAP fruits, such as strawberries and grapes. Bananas may trigger bloating, cramping, and other symptoms in people with IBS.

Learn more here about the health benefits of bananas.

4. Applesauce

Fruit is a vital part of a healthy diet and is rich in nutrients and antioxidants. However, the fiber in fruit can lead to digestive problems.

Cooking helps break down the fiber, making it easier to digest. For this reason, applesauce can be easier to digest than an uncooked apple.

Applesauce also contains pectin, a soluble fiber that may help treat some types of diarrhea.

Depending on the type of apple, a cup of unsweetened applesauce can provide:

• 215 g of water
• 102 calories
• 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

People on a low-sugar diet will need to account for the sugar in applesauce.

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

To make applesauce

This guide tells you how to make applesauce at home:

1. Peel, core, and slice apples.
2. Put in a pan with a tablespoonful of water, just enough to stop the apples from sticking.
3. Simmer on low heat for approximately 15 minutes, stir occasionally.
4. Crush or strain to eliminate unwanted chunks.
5. Serve either hot or cold.

Home-made applesauce is beneficial since individuals can be positive it's fresh and devoid of additives.

4. Eggs

Hard-boiled, poached, or scrambled eggs are straightforward to prepare, consume, and digest. They are appropriate for individuals recovering from a stomach virus or nausea.

The white comprises less fat and is simpler to digest, but many individuals with digestion difficulties can also tolerate the yolk.

An egg offers a wide array of nutrients, including:

• 77 calories
• 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

When scrambling eggs, substitute low-fat milk instead of cream or butter, as animal fats might be challenging for some individuals to digest.

It's significant to fully cook all eggs, as raw egg carries a risk of salmonella contamination.

Further study the nutritional value of eggs.

5. Sweet potatoes

Sweet potatoes consist of soluble and insoluble fiber. Soluble fiber boosts good gut bacteria, contributing to a healthy digestive system. Insoluble fiber decreases digestion time and encourages regularity. Removing the skin also aids gentler digestion.

Sweet potatoes also contain potassium, an electrolyte misplaced during digestive upsets.

A serving of mashed sweet potato provides:

• 250 calories
• 59.2 g of carbohydrate
• 76.5 mg of calcium
• 191 mg of sodium

Individuals with IBS will need to keep their portions small to prevent a flare-up of symptoms since sweet potatoes are a medium source of FODMAPs.

Learn more about the benefits of sweet potatoes.

6. Chicken

Chicken is a source of lean protein, which aids the body in repairing itself. Chicken also provides a range of minerals and B vitamins.

Chicken is generally simple to digest. It also contains no fiber, making it a good option for individuals with digestive issues, such as IBS.

Baked or grilled, skinless chicken is a healthy option, as it contains the least fat.

A serving of stewed chicken breast without the skin offers:

• 165 calories
• 31 g of protein
• 3.57 g of fat
• 256 g of potassium
• 4 mcg of folate

It's essential to cook chicken fully to reduce the risk of salmonella contamination.

7. Salmon

Salmon contains protein, omega-3 fatty acids, and a wide range of minerals and B vitamins. Baking salmon without adding fat or oil will make it easier to digest.

A serving of baked salmon without added fat provides:

• 160 calories
• 25.82 g of protein
• 5.54 g of fat
• 9 mg of calcium
• 462 mg of potassium
• 5 mcg of folate

During pregnancy, it's crucial to cook salmon fully and only choose salmon that comes from a reliable source. Large, oily fish can contain high levels of mercury, but salmon is typically low in mercury.

Raw salmon will be tougher to digest than cooked salmon. In rare instances, it may contain small parasites, which can cause anisakidosis. Symptoms of this infection include abdominal pain, nausea, vomiting, and diarrhea.

Learn more about the benefits of salmon.

8. Gelatin

Hospitals often serve gelatin desserts after surgery. Gelatin contains no fiber or oil and is simple to digest. It can help manage dehydration. Sweetened gelatin can also provide energy.

The nutritional value of gelatin desserts varies and depends on their other ingredients, but a serving of a typical gelatin dessert may provide:

• 385 calories
• 15.4 g of protein
• 84.6 g of sugar

Gelatin is an animal-based ingredient and is not suitable for vegans or vegetarians.

Agar-agar comes from seaweed and creates a texture similar to gelatin. Jellies containing agar-agar can provide energy and fluid, but they contain less protein.

Learn more about the benefits of gelatin.

9. Saltine crackers

Some individuals find that plain saltine crackers help alleviate nausea, for example, during pregnancy. They can also be simple to digest.

Saltine crackers will offer energy and some nutrients.

Six crackers or 1 serving offers:

• 60.1 calories
• 1 g of protein
• 130 mg of sodium

The American Heart Association recommends aiming for a maximum intake of 1,500 mg a day of sodium for most adults.

People who consume saltine crackers frequently need to consider the sodium content, especially if they are at risk of high blood pressure or cardiovascular disease.

Those with IBS or following a low FODMAP diet for a gluten-free saltine alternative.

10. Oatmeal

Saltine crackers are highly processed food. For the long term, individuals may wish to try oatmeal, as it is less processed but is also a good source of energy.

Preparing it with water will reduce the fat content. For flavor, an individual can add a small amount of honey.

A serving of regular, raw oatmeal, without added fat, contains:

• 307 calories
• 10.7 g of protein
• 5.28 g of fat
• 54.8 g of carbohydrate
• 8.18 g of fiber

Oatmeal supplies:

• minerals like calcium, iron, magnesium, phosphorus, and potassium
• B vitamins, specifically folate
• vitamin K

Oatmeal is also devoid of gluten, making it a preferable option for those with gluten sensitivities.

Explore more about the advantages of oatmeal.

Who might benefit from these foods?

Individuals dealing with a plethora of ailments may have trouble digesting certain foods.

These health issues and conditions involve:

• gastroesophageal reflux disease (GERD)
• irritable bowel syndrome (IBS)
• viral or bacterial infections affecting the digestive system
• inflammatory conditions, such as inflammatory bowel disease (IBD)
• surgeries for digestive system issues
• pregnancy
• food allergies or sensitivities, like lactose intolerance or glucose sensitivity

Learn more about enhancing digestion.

Foods that might induce indigestion

Some foods and components can provoke indigestion in various individuals.

They include:

• spicy meals and hot chili peppers
• fatty foods, such as red meats
• fried dishes, like french fries and onion rings
• acidic foods, including citrus fruits like oranges, tomatoes, and grapefruit
• artificial sweeteners and sugar alcohols

Consuming more food than necessary can also lead to indigestion, bloating, and abdominal pain.

Conclusion

Digestive issues can stem from chronic health conditions, like GERD or IBS, temporary health problems, such as gastrointestinal infections, or sensitivities to specific foods.

Individuals who often experience indigestion without an evident cause should consult a healthcare professional, as they may be grappling with an unaddressed health issue.

1. For individuals with lactose intolerance, grilled bread might be a better option than regular bread due to its easier digestibility.
2. Depression can sometimes be linked to diet, especially if certain foods contribute to indigestion which then affects mood.
3. If you have nsclc (non-small cell lung cancer), a high-protein diet, such as the one with grilled bread, may be beneficial for your overall health.
4. Lactose intolerance can also affect digestion of foods like milk or dairy products, leading to symptoms like bloating and discomfort.
5. For individuals with bipolar disorder, maintaining a balanced diet including simple-to-digest foods like white rice can help manage symptoms associated with indigestion.
6. Obesity can sometimes be related to food choices and digestive issues, making it important to include foods like bananas that are easy to digest in a balanced diet.
7. To predict potential digestive issues ahead of time, it can be helpful to consider individual sensitivities or intolerances to certain foods, like lactose.
8. High-fiber foods, such as brown rice, can sometimes be difficult to digest and trigger symptoms like diarrhea or bloating in people with certain health conditions, like depression.
9. A predictive analysis of food choices and their impact on digestion can help individuals with nsclc manage their condition and maintain a healthier lifestyle.
10. To avoid indigestion caused by high-fat foods, such as fried dishes, it's beneficial to incorporate more plant-based, protein-rich foods like salmon into your diet, which are easier to digest.

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