- Easy-to-digest foods are usually low-fat, low-fiber, and low-spice to avoid stomach upset.
- High-protein options like hard-boiled eggs or chicken breast are good, nutritious options.
- You can also try eating mashed sweet potatoes, ripe bananas, or canned vegetables.
If you're having stomach issues, you're not alone - up to 70 million Americans are affected by digestive diseases each year.
Both short-term attacks like stomach flu and flare-ups of chronic conditions like irritable bowel syndrome can make it hard to digest many foods. But you may be able to ease symptoms like stomach cramps or diarrhea by eating foods that are easy to digest.
As a general rule, "easy-to-digest foods are typically low-fiber, low-fat, and low-spice," says Carrie Dennett, MPH, a registered dietitian
Here are some food options that are nutritious but still easy to digest.
1. Mashed sweet potatoes
Mashed sweet potatoes contain fiber, which can be hard to digest, but much of it is soluble fiber.
Soluble fiber is easy to digest because it dissolves in water - meaning it becomes mushy and easier for your intestines to break down. It also ferments in your intestines, which provides food for the good bacteria that help with digestion.
A 2015 review found that having more soluble fiber in your
Mashing sweet potatoes is helpful because it saves your digestive tract some of the effort of breaking down food. It's also important to remove the potato skin because this can be hard to digest, says Carrie Dennett, MPH, a registered dietitian nutritionist and owner of Nutrition By Carrie.
2. Ripe bananas
Bananas are a good option - just make sure they are ripe, ideally with some brown spots. As a banana ripens, the starches break down into simple sugars, which are easier to digest.
A 2011 study found that women who added two bananas per day to their usual diets for one month had lower levels of bloating and increased beneficial gut bacteria, compared with those who didn't add bananas.
It's important to note that while bananas are good for most people, certain fruit sugars "can provoke digestive discomfort in some people who have irritable bowel syndrome," Dennett says.
3. Chicken breast
Plain, skinless chicken breast is usually the best protein option when you're sticking to foods that are easy to digest, Dennett says.
Chicken breast tends to have less fat than drumsticks, chicken skin, or other types of meat. This is important because eating fatty foods can worsen symptoms like nausea and diarrhea.
4. Hard-boiled eggs
Eggs are another good source of protein that can be digested easily - so long as they aren't cooked in a fatty substance like oil or butter. "Many people find that hard boiled eggs go down easy," Dennett says.
In addition to being a good protein source, eggs don't contain any fiber. This makes them a good option if you're having diarrhea or a flare-up of Crohn's disease or ulcerative colitis.
However, if gas is a problem for you, eggs may not be the best option - they contain sulfur, which can create intestinal gas for some people.
5. Chicken broth
Liquids are easier to digest because your intestines don't need to work hard to break them down. "If you want something hot and soothing, chicken broth can be nice," Dennett says.
But look carefully at the label of your broth - if there are a lot of spices, like curry or black pepper, you may want to skip it.
6. Canned vegetables
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Canned vegetables can be a good option during a digestive flare-up, as they have many of the same nutrients as fresh vegetables, but are easier to digest, Dennett says.
Fresh vegetables are high in hard-to-digest fiber, but "the canning process breaks down the fiber and skin enough that it's easy to digest," Dennett says.
Insider's takeaway
If you're having GI issues like nausea, pain, or diarrhea, eating an easy-to-digest diet can help soothe your symptoms. Foods like bananas, mashed sweet potatoes, and chicken breast are all nutritious and easily digested.
An easy-to-digest diet works well for brief flare-ups of IBD or from a virus, but it may not be nutritious enough to be a long-term solution. If you have chronic digestive issues, talk to your doctor to find a more permanent, sustainable meal plan to manage your symptoms long term.
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