10 Foods Easy on the Stomach

When your digestive system is out of sorts, the right foods can make a world of difference. Whether you’re recovering from an illness, dealing with chronic digestive issues, or simply looking for something gentle on your stomach, certain foods can provide relief and promote healing. This article explores ten foods that are known for being easy on the stomach, helping you maintain nutrition without causing discomfort.

1. Bananas

Bananas are a staple for those with sensitive stomachs. They are rich in pectin, a type of soluble fiber that helps regulate bowel movements and alleviate digestive issues. Bananas are also a good source of potassium, which can help replenish electrolytes lost during bouts of diarrhea or vomiting.

Additionally, bananas have a natural antacid effect, which can soothe acid reflux and heartburn. Their soft texture makes them easy to digest, and they provide a quick source of energy without irritating the stomach lining. Whether eaten on their own or added to smoothies, bananas are a gentle option for maintaining digestive health.

2. Rice

Rice, especially white rice, is a common recommendation for those with digestive troubles. It is low in fiber, which means it can help firm up stools and reduce diarrhea. The bland nature of rice also makes it easy on the stomach, as it is unlikely to trigger symptoms like gas or bloating.

Beyond its gentle qualities, rice is versatile and can be paired with various other easy-to-digest foods. It can be cooked into soups, mixed with steamed vegetables, or served plain with a dash of salt. For those who need a simple, nourishing meal, rice is an excellent option.

3. Applesauce

Applesauce is another soothing food for the stomach. Like bananas, it contains pectin, which helps to regulate digestion. The cooked nature of applesauce makes it easier to digest than raw apples, reducing the chances of gastrointestinal discomfort.

Furthermore, applesauce can be a good source of vitamins and minerals, including vitamin C and potassium. It is often recommended as part of the BRAT diet (bananas, rice, applesauce, toast) for those recovering from stomach illnesses. Its mild flavor and smooth texture make it an ideal choice for sensitive stomachs.

4. Toast

Toast is a simple, easily digestible food that can help settle an upset stomach. The toasting process breaks down some of the carbohydrates, making it easier to digest than fresh bread. Plain white toast is particularly gentle on the stomach, providing a source of carbohydrates without causing gas or bloating.

Toast can also act as a bland base for other mild foods, such as applesauce or a small amount of butter. It’s a quick and convenient option that provides energy and helps to absorb stomach acids, reducing nausea and discomfort.

5. Ginger

Ginger has long been used as a natural remedy for digestive issues. It contains compounds called gingerols and shogaols, which can help reduce nausea, motion sickness, and inflammation in the stomach. Fresh ginger can be grated and added to hot water to make a soothing tea, or it can be incorporated into soups and broths.

In addition to its anti-nausea properties, ginger can also help stimulate digestion and relieve bloating and gas. Its natural spiciness adds flavor without irritating the stomach, making it a beneficial addition to a stomach-friendly diet.

6. Oatmeal

Oatmeal is another gentle food that can be easy on the stomach. It is rich in soluble fiber, which can help absorb excess stomach acid and reduce symptoms of acid reflux. Oatmeal is also filling and provides a steady source of energy, making it an excellent choice for those who need a mild yet nutritious meal.

Furthermore, oatmeal can be customized with various toppings that are also easy on the stomach, such as bananas, honey, or a small amount of cinnamon. Its soft, mushy texture makes it easy to digest, and it can be prepared quickly for a comforting breakfast or snack.

7. Plain Yogurt

Plain yogurt, particularly those with live and active cultures, can be beneficial for digestive health. The probiotics in yogurt help to replenish the good bacteria in the gut, which can improve digestion and reduce symptoms of irritable bowel syndrome (IBS) and other gastrointestinal issues.

Moreover, yogurt is a good source of protein and calcium, making it a nutritious option. It’s important to choose plain, unsweetened yogurt to avoid added sugars, which can sometimes irritate the stomach. Yogurt can be enjoyed on its own or mixed with a small amount of fruit or honey for added flavor.

8. Chicken Broth

Chicken broth is a nourishing and easily digestible option for those with an upset stomach. It is hydrating and provides essential nutrients without putting too much strain on the digestive system. The warmth of the broth can also have a soothing effect on the stomach and intestines.

In addition to being gentle on the stomach, chicken broth can help to keep you hydrated, which is important when dealing with digestive issues. It can be sipped on its own or used as a base for soups and stews that include other easy-to-digest ingredients.

9. Sweet Potatoes

Sweet potatoes are another excellent choice for those looking for stomach-friendly foods. They are high in fiber, but their fiber is mostly soluble, which is easier to digest and can help to soothe the digestive tract. Sweet potatoes also provide important nutrients like vitamins A and C, and potassium.

Their natural sweetness and soft texture when cooked make sweet potatoes a versatile and delicious option. They can be baked, mashed, or steamed, and paired with a little bit of butter or cinnamon for added flavor without causing stomach discomfort.

10. Herbal Teas

Herbal teas, such as chamomile, peppermint, and fennel, can be very soothing for the stomach. Chamomile tea has anti-inflammatory and calming properties that can help reduce stomach pain and cramping. Peppermint tea can help to relax the muscles of the gastrointestinal tract, reducing bloating and gas. Fennel tea is known for its ability to relieve indigestion and improve digestion.

These teas are caffeine-free, which is important because caffeine can sometimes irritate the stomach. Sipping on herbal teas throughout the day can provide relief from digestive discomfort and promote overall digestive health.