The digestive system is so important for your overall health and well being that it’s in your best interest to keep it functioning at its best with foods that you tolerate well. Some foods are notorious for being difficult to digest, while others rate as being easily digested and passed through the system, or even improving your digestion by providing important bacteria it needs, as well as fiber to help balance out foods that don’t contain any fiber at all.
Here we outline the Seven best foods you can eat for improved digestion.
Chicken breast and other lean proteins are generally well accepted by the digestive system when eaten in reasonable quantities.
Other lean meats provide the same quality, so you can choose lean pork, lean beef, and lean turkey. These meats provide minerals and vitamins as well as protein, so you’re getting a wholesome food with little chance at upsetting your stomach as long as you cook them properly, see below for best preparation methods.
Chicken breast is one of the highest sources of protein out there, but it doesn’t contain any fiber, so you’ll want to make sure you eat a food high in fiber along with your chicken so that your digestive system can easily move the chicken through.
How to prepare it for easier digestion: Baked, boiled, or grilled is the best way to prepare chicken breast. Avoid frying it, as this only adds more oil to the process which can upset your stomach and make the chicken harder to digest.
2. Brown Rice
Add a side of brown rice to your plate and you’ll be getting a satisfying carbohydrate that provides fiber and may represent a better digestive option than ordinary white rice.
White rice is also a food that has a good track record for easy digestion, but can sometimes cause constipation, gas, or diarrhea.
Whole grain breads and pasta are also a better choice when it comes to digestibility than their white counterparts. The enriched flour used in white bread and traditional pasta has been known to be a digestive problem for some.
How to prepare it for easier digestion: Traditionally prepared brown rice is the best way to go, as it comes out light and fluffy and easy to eat.
Few digestive complaints have been lodged regarding salmon, and it is one fish that is recommended by most health experts and many diet programs for its high protein content and omega-3s.
Salmon is not the only fish that is easy to digest. Most white fish is a good option for those looking to go easy on their digestive system. This is a lighter fish that’s less oily. You won’t get as many omega-3s from a non-oily fish in general, but they’ll still provide a good amount of protein, while being low in fat and cholesterol.
Salmon often gets credit for the high amounts of omega-3s it contains, and that makes it one of the most important foods on our list of foods that are easy to digest.
How to prepare it for easier digestion: Baked salmon is easiest on the digestion, and when paired with a baked sweet potato and a steamed veggie you’re looking at a wholesome, easy-to-digest, well-balanced meal.
Bananas have been with us since the dawn of human history, and are one food that we have been eating for tens of thousands of years. They are one of the most natural foods for us, and they rarely present a problem in terms of digestion.
Many other fruits are easy to digest as well, but you’ll want to steer away from berries if you’ve been experiencing digestive difficulties. Even though berries are generally loaded with antioxidants and fiber, they’ve been known to cause digestive trouble for those with a sensitive system.
Bananas are famous for the potassium they provide, and they are also a good source of fiber, with one banana providing the same daily value of fiber as it does potassium at 12%. It’s also a surprisingly good source of Vitamin C, providing 17% of your daily Vitamin C needs.
How to prepare it for easier digestion: Peeling and eating a banana is the easiest and most natural way to eat it, and offers the best chance that it will not disrupt your digestion. The more you cook the banana or combine it with other foods, the bigger the chance of making it harder to digest.
Eggs are a food that is well tolerated by most, and you can eat both the yolk and the white, as they are both high in minerals and protein.
Chicken eggs aren’t the only eggs that are easy to digest. If you haven’t tried duck eggs it may be worth seeking them out. These are generally larger and provide more nutrition than chicken eggs, while being just as easy on the digestive system.
By eating the entire egg you’ll be getting more minerals than you would if you just at the white. If you’re trying to lose weight, it’s best to avoid the yolks, but if you’re at a healthy weight you should eat the entire egg for the nourishment the yolks provide.
How to prepare it for easier digestion: Scrambled or boiled eggs seem to be the best tolerated form of eggs, with fried eggs being the hardest to digest because of the added oil.
Oatmeal is one start to your morning that won’t derail the rest of your day due to digestive problems.
The fiber content of oatmeal is credited for its easy digestibility. It also provides a cholesterol lowering effect, and will give you energy to power you through your morning.
Avoid the instant oatmeal that comes in packets and in different flavors. Stick with traditional oats and make your own oatmeal flavoring it with all natural fruits, pure maple syrup, pecans and other nuts. You’ll be surprised what a difference it makes to replace artificial ingredients with all-natural real foods.
How to prepare it for easier digestion: Slow-cooked oatmeal made the traditional way is the best way to go, as instant oatmeal does not seem to be as easily digested. Try steel cut oats for even easier digestion.
Avocados are easy on the stomach, and have a nice texture that makes them a breeze to chew up and start the digestive process. On that note, be sure to chew all of your food until it’s been properly broken down. This is a hard habit to start, but once you’ve established it you’ll notice an improved digestion.
You can add avocado to just about any meal as a sort of garnish. While they’re available year round, the best time to eat them is the summer and winter months.
Avocados are an excellent source of healthy fats, fiber, and potassium, so in addition to being an easily digested food, they will provide you with several things you body needs each day.
How to prepare it for easier digestion: Mashing avocado, such as for use in guacamole, makes this even more easy to digest, but eating it whole is fine too, as there’s no wrong way to eat an avocado when it comes to digestion.