What Food Is Easy on the Stomach? A Gentle Guide to Digestive Comfort

January 7, 2026 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, around 60 to 70 million Americans are affected by digestive diseases. For those with sensitive guts, knowing what food is easy on the stomach can make a significant difference in daily comfort and overall well-being. This guide offers practical advice and a breakdown of foods that can help calm an upset digestive system.

Quick Summary

This article explores gentle foods like lean proteins, refined grains, and cooked vegetables, ideal for those with sensitive stomachs. It covers the principles of a bland diet, foods that soothe the digestive tract, and beneficial probiotics, alongside a list of common irritants to avoid for improved digestive comfort.

Key Points

Low-Fiber Foods: Prioritize refined grains like white rice and well-cooked, peeled vegetables to lessen digestive effort and minimize irritation.
Lean Protein: Choose skinless chicken, fish, and eggs prepared without added fat to provide essential nutrients without slowing down digestion.
Soothing Fruits: Opt for easily digestible fruits like bananas and applesauce, as cooking breaks down their fiber and they can help soothe an upset stomach.
Probiotic Support: Incorporate fermented foods such as plain yogurt and kefir to introduce beneficial bacteria that promote a healthy gut environment.
Avoid Irritants: Steer clear of fatty or fried foods, spicy seasonings, caffeine, and alcohol, as they can exacerbate digestive discomfort.
Mindful Eating: Eat smaller, more frequent meals and chew your food slowly and thoroughly to help your body process it efficiently.

Understanding the Principles of Easy-to-Digest Foods

Foods that are easy on the stomach are typically low in fat and fiber, and are processed in a way that breaks down their cellular structure, requiring less work for your digestive system. This is particularly helpful for individuals experiencing gastrointestinal issues like nausea, bloating, or diarrhea due to conditions such as Irritable Bowel Syndrome (IBS), gastroesophageal reflux disease (GERD), or a temporary stomach virus. The goal is to provide your body with energy and nutrients without irritating the stomach lining or overworking the intestines.

The Role of Fiber, Fat, and Preparation

Fiber is a crucial part of a healthy diet, but in its raw, whole form, it can be difficult for a sensitive stomach to process. Cooking, peeling, and removing seeds can significantly reduce a food's fiber content, making it gentler. Similarly, high-fat foods slow down digestion, which can lead to bloating and discomfort. Opting for lean protein and low-fat cooking methods like baking, steaming, or poaching is recommended. The way food is prepared matters just as much as the food itself.

The Go-To List of Gentle Foods

Here is a list of food categories and specific examples that are generally easy on the stomach and can help alleviate digestive distress.

Refined Grains and Starches

White Rice: A low-fiber, low-fat staple that is easy to digest and helps bind stools, making it a cornerstone of the BRAT diet.
Plain Toast: Refined white bread toast is lower in fiber than whole-grain bread and can help absorb stomach acid.
Oatmeal: Made with water, oatmeal provides soluble fiber that can be very soothing for the digestive tract.
Boiled Potatoes: Peeled and boiled potatoes are bland, low-fiber, and rich in potassium, an important electrolyte that can be lost during digestive upset.
White Pasta/Noodles: Plain, well-cooked pasta is easily digestible and provides a good source of carbohydrates.

Lean Proteins

Chicken Breast: Skinless, grilled, or baked chicken is a lean protein that is generally well-tolerated.
Fish: Poached or baked fish, such as salmon, provides protein and omega-3 fatty acids without excessive fat.
Eggs: Boiled, poached, or scrambled eggs are excellent sources of protein that are simple to digest.
Tofu: A plant-based protein that is easy to prepare and digest.

Fruits and Vegetables

Bananas: This low-fiber, high-potassium fruit is a key part of the BRAT diet and is known for its soothing properties.
Applesauce: Cooked apples are easier to digest than raw ones, as cooking breaks down the fiber. Applesauce also contains pectin, which can help with diarrhea.
Cooked Carrots and Green Beans: Well-cooked, soft vegetables are less fibrous than raw ones, making them less likely to cause gas and bloating.
Avocado: While a source of healthy fats, it is considered a low-FODMAP food that can be gentle on the stomach in moderation.

Other Soothing Options

Bone Broth: This provides hydration and nutrients in an easily absorbed form.
Ginger Tea: Ginger is well-known for its anti-nausea properties and can help calm a sore stomach.
Fermented Foods: Unsweetened yogurt, kefir, and sauerkraut contain probiotics, beneficial bacteria that help balance the gut microbiome and improve long-term digestive health.

Comparison Table: Easy-to-Digest vs. Harder-to-Digest Foods


Food Type	Easy-to-Digest Examples	Harder-to-Digest Examples
Grains	White rice, plain toast, oatmeal	Brown rice, whole-grain bread, pastries
Proteins	Skinless chicken, baked fish, eggs	Fried meats, fatty cuts of beef, sausage
Vegetables	Cooked spinach, boiled potatoes, carrots	Raw broccoli, cabbage, corn
Fruits	Applesauce, bananas, cantaloupe	Berries, citrus fruits, pineapple
Dairy	Plain low-fat yogurt, low-fat cheese	Full-fat dairy, sweetened yogurt
Other	Bone broth, ginger tea, saltine crackers	Spicy foods, alcohol, caffeine, fried foods

When to Consider a Bland Diet

A bland diet is a temporary measure that can be prescribed by a doctor to help with symptoms of ulcers, heartburn, gastroenteritis, or after intestinal surgery. It focuses on soft, non-spicy, and low-fiber foods. Eating small, frequent meals and chewing food thoroughly are also key practices. It is not meant for long-term use and should be followed under medical guidance.

The BRAT Diet for Short-Term Relief

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a classic approach for short-term relief from an upset stomach. The diet is effective because these foods are bland and low in fiber, helping to firm up stool and provide essential nutrients without irritating the digestive system. However, it is not a nutritionally complete diet and is only recommended for a day or two.

Foods and Habits to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods and habits can exacerbate digestive issues and cause discomfort.

Fatty and Fried Foods: These slow down digestion significantly.
Spicy Foods: Can irritate the stomach lining and cause heartburn.
High-Fiber, Raw Vegetables: The high cellulose content in raw vegetables like broccoli and cabbage can cause gas and bloating.
Caffeine and Alcohol: Both can increase stomach acid production and irritate the digestive tract.
Acidic Fruits and Juices: Citrus fruits and tomatoes can trigger heartburn for some individuals.
Artificial Sweeteners: Sugar alcohols and other artificial sweeteners can cause bloating and diarrhea.
Eating Too Fast: Chewing your food thoroughly helps break it down mechanically, making it easier for enzymes to work and reducing the risk of bloating and indigestion.

Conclusion

Making informed dietary choices can provide significant relief for a sensitive stomach. By focusing on low-fiber, low-fat, and gently prepared foods like white rice, lean proteins, cooked vegetables, and soothing fruits like bananas and applesauce, you can minimize digestive distress. For a short-term upset, the BRAT diet is a time-tested method, while incorporating fermented foods like yogurt and kefir can support long-term gut health. Always listen to your body and consult a healthcare professional for persistent or severe symptoms. For more in-depth nutritional information on digestive health, consider visiting a resource like the National Institutes of Health.

Frequently Asked Questions

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. It is a bland, low-fiber diet often recommended for short-term relief from an upset stomach, diarrhea, or vomiting.

Yes, many fermented foods like plain yogurt and kefir are good for a sensitive stomach because they contain probiotics, which are beneficial bacteria that help restore balance to the gut microbiome. However, those with IBS should introduce them cautiously.

Fatty foods are harder to digest because they move through the digestive tract more slowly than other nutrients. This can cause a feeling of fullness and lead to uncomfortable symptoms like bloating and gas.

For a sensitive stomach, well-cooked vegetables are preferable to raw ones. Cooking breaks down the tough, fibrous cell walls, making them much easier to digest and less likely to cause gas and bloating.

Clear liquids like water, herbal teas (such as ginger or chamomile), and clear broths are excellent choices. Staying hydrated is crucial, and these options help calm the stomach without irritation.

Yes, toast is often easier to digest than untoasted bread. The toasting process breaks down some of the carbohydrates and, when made from refined white bread, it contains less fiber than whole-grain versions.

A bland diet is typically a temporary measure, only followed for a day or two or as recommended by a healthcare provider. It is not a complete, balanced diet and should not be followed long-term without medical supervision.