When your stomach isn’t feeling its best, what you eat can make a big difference. Certain foods are gentler on the digestive system and can help reduce symptoms like bloating, nausea, diarrhea, or stomach pain. Below are five food groups that are generally easier to digest and can offer relief when your gut needs a break.
1. Refined Grain Foods (White Flour Products)
Fiber is usually great for digestion, but during times of digestive upset, too much fiber can actually make symptoms worse. Fiber passes through the digestive system without being fully broken down, which can speed up bowel movements and increase discomfort.
Whole grains are high in fiber, which may worsen bloating or diarrhea when your gut is sensitive. Refined grains, on the other hand, have most of the fiber removed, making them easier to digest.
Examples of gentle grain options include:
-
White rice
-
White bread
-
White pasta
Eating these foods temporarily can help give your digestive system time to recover.
2. Peeled, Canned, or Stewed Fruits
Many fresh fruits contain a lot of fiber, especially in their skins and seeds, which can be hard on digestion. Fruits like berries, for example, are high in fiber due to their tiny seeds.
If you’re dealing with nausea or loose stools, choosing lower-fiber fruits may help. Good options include ripe bananas, melons, or fruits with the skin removed, such as apples or pears.
Soft fruits are especially easy to digest, including:
-
Stewed plums
-
Canned peaches or pears
When buying canned fruit, choose varieties packed in water instead of syrup to avoid extra sugar.
3. Well-Cooked Vegetables
Raw vegetables are often tough on digestion because their plant fibers are harder to break down. Cooking vegetables softens their cell walls, making them easier for your body to digest and absorb nutrients.
Vegetables that are generally gentle when well cooked include:
-
Zucchini and squash (seeds removed)
-
Spinach
-
Potatoes (without skin)
-
Green beans
-
Beets
-
Carrots
Steaming, boiling, or roasting vegetables until soft can significantly reduce digestive strain.
4. Soft, Lean Proteins
Protein is essential, but some types can be difficult to digest if they are fatty, chewy, or heavily processed. Choosing soft, low-fat proteins can make digestion easier.
Easy-to-digest protein options include:
-
Scrambled or soft-boiled eggs
-
Lean ground meats
-
Soft tofu
-
Smooth nut butters
These options provide nourishment without overworking your digestive system.
What About Dairy?
Dairy tolerance varies from person to person. If you have lactose intolerance, even mild amounts of dairy can cause bloating, gas, or discomfort.
However, fermented dairy products like yogurt or kefir may be easier to tolerate for some people because they contain probiotics that support gut health. If you include dairy, opt for low-fat versions, as they tend to be gentler on digestion than full-fat products.
5. Soups, Smoothies, and Pureed Foods
How food is prepared matters just as much as what you eat. Blended or pureed foods don’t reduce fiber content, but they break food into smaller particles, making digestion easier.
For example, raw kale can be tough and bulky, but when it’s cooked and blended into a soup or smoothie, it becomes much gentler on the stomach. The same applies to berries—blending helps break down seeds and kick-start digestion.
Great easy-to-digest options include:
-
Vegetable soups
-
Fruit smoothies
-
Mashed or pureed meals
These textures are especially helpful when chewing or digestion feels difficult.
Foods That Are Often Harder to Digest
Not everyone reacts the same way to food, and tolerance depends on the underlying digestive issue. Some foods may bother one person but not another.
Common foods that may be harder to digest include:
-
Raw or high-fiber vegetables like broccoli, cauliflower, onions, and garlic
-
Foods with tough skins, stems, or seeds
-
Beans, lentils, and chickpeas
-
Whole nuts and seeds
-
Popcorn
-
Spicy foods
-
Acidic foods like citrus fruits and tomatoes
-
Fried or high-fat foods
-
Processed and dried meats
-
Dried fruits
-
Artificial sweeteners
-
Alcohol and caffeinated drinks
Who May Benefit from Easy-to-Digest Foods?
There are many situations where a gentle diet is helpful. People recovering from digestive surgeries often start with liquids and soft foods before returning to a regular diet. Easy-to-digest foods reduce stress on the gut and support healing.
They can also help during episodes of:
-
Severe gas or bloating
-
Nausea or vomiting
-
Diarrhea
Individuals with certain medical conditions may benefit as well, including:
-
Diverticulitis
-
Gastritis
-
Peptic ulcers
-
Gastroparesis
-
GERD (acid reflux)
-
Inflammatory bowel disease flares
-
Cancer treatments affecting the digestive tract
Final Thoughts
Relying only on easy-to-digest foods for long periods can feel restrictive and may lead to nutrient gaps. If digestive problems persist, it’s important to consult a gastroenterologist to identify the cause. A registered dietitian can also help you build a balanced diet that supports digestion while meeting your nutritional needs.
Listening to your body and adjusting your diet thoughtfully can go a long way toward better digestive health.
