5 Food Groups That Are Easy to Digest: Top Choices for GI Health

Discover the top 5 food groups that are easy to digest. Learn why white flour products, fruits, vegetables, proteins, and soups are gentle on your stomach

Choosing the right foods can make a big difference when your stomach hurts. Here are five food groups that are easy to digest: white flour products, fruits, vegetables, proteins, and soups.

5 Food Groups That Are Easy to Digest

If you’ve ever suffered from a bad case of food poisoning, you likely know that choosing simple, easy-to-digest foods like plain crackers can help quell symptoms of indigestion.

Introduction to Easy-to-Digest Foods

What Are Easy-to-Digest Foods?

Easy-to-digest foods are those that your body can break down and absorb without much effort. They tend to be low in dietary fiber and fat, making them gentler on your stomach and intestines. These foods are usually soft, mild in flavor, and don't contain irritating substances like acidity and heat. Easy-to-digest foods are great when you’re feeling under the weather or experiencing gastrointestinal (GI) symptoms like nausea or diarrhea.

Why Choose Easy-to-Digest Foods?

When your stomach or bowels are feeling off, opting for easy-to-digest foods gives your GI system a break. Digestion requires energy, and consuming foods that are hard to break down can make your body work harder. By choosing easy-to-digest options, you help your body conserve energy and reduce symptoms of GI distress.

The Benefits of Easy-to-Digest Foods for GI Health

  1. Reduce GI discomfort: These foods are gentle on your digestive system and can help soothe symptoms like bloating, gas, and diarrhea.
  2. Promote healing: After surgery or during illness, easy-to-digest foods can support your recovery by minimizing digestive stress.
  3. Provide essential nutrients: Even though they’re easier to digest, these foods can still offer important vitamins and minerals your body needs.

5 Food Groups That Are Easy to Digest

1. White Flour Products

White flour products like white rice, white bread, and white pasta are refined grains. These foods have had their fiber components removed, making them easier to digest. While most people should aim to increase their fiber intake, those with GI upset may benefit from temporarily choosing lower fiber foods.

  • Benefits: Refined grains give your intestines a break and reduce symptoms like abdominal bloating and diarrhea.
  • Examples: White rice, white bread, white pasta.

2. Peeled, Canned, or Stewed Fruits

Some fresh fruits are high in fiber and can be tough to digest. The bulk of dietary fiber in fruits is found in their peels and seeds. By choosing lower fiber fruits and removing the skins, you can enjoy fruits without irritating your GI system.

  • Benefits: Lower fiber fruits are gentler on your stomach and can help reduce symptoms like nausea and diarrhea.
  • Examples: Ripe bananas, melons, peeled apples, peeled pears, stewed plums, canned peaches.

3. Well Cooked Vegetables

Raw vegetables can be hard to digest, but cooking them softens their plant cell walls and makes their nutrients more accessible. Well-cooked vegetables are easier on your digestive system.

  • Benefits: Cooking vegetables makes them easier to digest and can reduce GI discomfort.
  • Examples: Zucchini (with seeds removed), squash (with seeds removed), spinach, potatoes (with skins removed), green beans, beets, carrots.

4. Soft Proteins

Animal proteins don’t contain fiber, but they can be hard to digest if they’re tough, chewy, or high in fat. Choose tender, easy-to-chew proteins with low or moderate amounts of dietary fat.

  • Benefits: Soft proteins are easier to chew and digest, reducing the strain on your digestive system.
  • Examples: Scrambled eggs, lean ground meats, smooth nut butters, soft scrambled tofu.

5. Soups, Smoothies, and Purees

The way foods are prepared can impact their digestibility. Blending or pureeing foods can reduce the size of fiber particles, making them gentler on your digestive system.

  • Benefits: These preparation methods can make high-fiber foods like fruits and vegetables easier to digest.
  • Examples: Soups, smoothies, purees.

Hardest Foods to Digest

Certain foods can be particularly hard on your digestive system, depending on your symptoms. It’s important to identify which foods exacerbate your symptoms and avoid them when necessary.

  • High-fiber and/or raw vegetables: Raw broccoli, cauliflower, artichokes, garlic, onions.
  • Foods with tough fibers: Broccoli rabe, asparagus, pomegranates.
  • Legumes: Beans, chickpeas, lentils.
  • Whole nuts and seeds, popcorn: These foods can be tough to digest.
  • Acidic foods: Citrus fruits, tomato-based products.
  • Spicy foods, alcohol: These can irritate the digestive system.
  • Caffeinated beverages: Coffee, black teas.
  • High-fat and fried foods: These can be heavy on the stomach.
  • Processed meats: Sausages, hot dogs.
  • Dried meats and fruits: Jerky, dried fruit.
  • Artificial sweeteners: These can cause digestive upset in some people.

Who Might Need Easy-To-Digest Foods?

There are many reasons why you might need to eat easily digestible foods. Medical conditions, surgeries, or even temporary digestive issues can necessitate a diet of easy-to-digest foods.

Medical Conditions

  • Diverticulitis: Inflammation in the small intestine.
  • Active gastritis: Inflammation in the stomach.
  • Peptic ulcer disease: Sores in the lining of the stomach or small intestine.
  • Gastroparesis: Slowed stomach emptying.
  • Gastroesophageal reflux disease (GERD): Acid reflux.
  • Inflammatory bowel disease (IBD) flares: Chronic inflammation of the digestive tract.
  • Cancer: Treatments like radiation therapy to the pelvis or lower abdomen.

Post-Surgery Recovery

Surgeries that involve the GI tract often require a step-down diet starting with clear liquids, followed by purees and other easy-to-digest foods before returning to a normal diet. Eating these foods can lessen stress on the digestive system and promote healing post-surgery.

Importance of a Varied Diet and Professional Guidance

While easy-to-digest foods can be beneficial during times of GI distress, it’s important not to limit yourself to these foods for long periods. Chronically restricting entire food groups can lead to nutritional deficiencies and disordered eating habits. If you’re experiencing ongoing digestive discomfort, it’s important to work with a gastroenterologist to determine the root cause of your symptoms. Meeting with a registered dietitian can also help you find a varied diet that is both nutritionally complete and well tolerated.


When you’re struggling with gastrointestinal symptoms, temporarily choosing easy-to-digest foods can be helpful. Foods that are well cooked and low in fiber and fat are typically tolerated best. Remember not to limit yourself to easily digestible foods for long periods, as this can lead to nutritional deficiencies. Instead, work with a gastroenterologist to identify the root cause of your GI symptoms and consider meeting with a registered dietitian who can help you find a personalized plan that keeps your symptoms under control while ensuring you get all the nutrients you need.

Key Takeaways:

  • Easy-to-digest foods can reduce GI discomfort and promote healing.
  • White flour productspeeled, canned, or stewed fruitswell-cooked vegetablessoft proteins, and soups, smoothies, and purees are great options.
  • Avoid hard-to-digest foods like high-fiber vegetables, legumes, nuts, and spicy foods.
  • If you have ongoing digestive issues, seek professional guidance to ensure a balanced and nutritious diet.

By incorporating these easy-to-digest food groups into your diet when needed, you can help support your digestive health and overall well-being.

5 Food Groups That Are Easy to Digest

Introduction to Easy-to-Digest Foods

When you're feeling under the weather or experiencing digestive issues, choosing easy-to-digest foods can help your body recover. These foods are generally low in fiber and fat, making them gentler on your stomach and intestines. They are also usually soft, mild in flavor, and lack irritating substances like acidity and heat.

Benefits of Easy-to-Digest Foods

Opting for easy-to-digest foods gives your GI system a much-needed break. Digestion requires energy, and eating foods that are hard to break down can make your body work harder. By choosing easy-to-digest options, you help your body conserve energy and reduce symptoms of GI distress.

Commonly Asked Questions About Easy-to-Digest Foods

What Are the Best Foods for Digestion?

The best foods for digestion are those that are gentle on your stomach and intestines. Some of the top options include yogurt, applesauce, bananas, white rice, and sweet potatoes. These foods are not only easy to digest but also provide essential nutrients that support overall health.

What Foods Are Hard to Digest?

Certain foods can be particularly challenging for your digestive system. These include fried foods, spicy foods, high-fiber foods, certain dairy products, citrus fruits, and processed foods. It's best to avoid these if you're experiencing digestive issues.

How Can You Improve Poor Digestion?

Improving digestion involves incorporating beneficial practices and foods into your diet. Eating probiotics like yogurt or kefir can help balance your gut bacteria. Staying hydrated by drinking plenty of water is also crucial. Additionally, eating slowly and avoiding overeating can make a big difference.

What Foods Digest the Fastest?

Foods that digest quickly are typically low in fiber and fat. Some examples include white rice, bananas, applesauce, and lean proteins like chicken and eggs. These foods provide a quick source of energy and are easy on your digestive system.

Are Scrambled Eggs Easy to Digest?

Yes, scrambled eggs are easy to digest. They are soft and low in fiber, making them a good option for people with digestive issues. Eggs also provide a good source of protein, which is essential for overall health.

What Are Some Easy-to-Digest Snacks?

When you need a quick snack that's easy to digest, consider options like saltine crackers, plain toast, ripe bananas, or applesauce. These snacks are gentle on your stomach and can help you manage digestive discomfort.

Can Drinking Water Improve Digestion?

Absolutely! Drinking water is essential for digestion. It helps break down food and allows your body to absorb nutrients more efficiently. Staying hydrated can also prevent constipation and other digestive issues.

What Foods Should You Avoid If You Have Digestive Problems?

If you have digestive problems, it's best to avoid spicy foods, greasy or fried foods, high-fiber vegetables, and carbonated beverages. These can exacerbate symptoms like bloating, gas, and diarrhea.

How Do Probiotics Help with Digestion?

Probiotics are beneficial bacteria that live in your digestive system. They help maintain a healthy balance of gut flora, which can improve digestion and reduce symptoms of digestive distress. Foods rich in probiotics include yogurt, kefir, and kombucha.

Why Are Some Foods Easier to Digest Than Others?

Foods that are easier to digest are typically lower in fiber and fat. They are also often cooked or processed in a way that breaks down their structure, making them gentler on the digestive system. Examples include cooked vegetables, peeled fruits, and refined grains like white rice and pasta.


Incorporating easy-to-digest foods into your diet can significantly improve your digestive health and overall well-being. Whether you're dealing with a temporary illness or a chronic condition, these foods can provide the relief you need. Always consider consulting a healthcare provider or dietitian to ensure your diet meets your nutritional needs while being gentle on your digestive system.


  1. Verywell Health
  2. FeastGood
  3. HealthifyMe
  4. Medical News Today

Incorporating these easy-to-digest foods into your diet can help improve your digestive health. Leave a comment, share this post, or explore more content on our website!