What Foods Are Super Easy to Digest?

December 12, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), an estimated 60 to 70 million Americans are affected by digestive diseases. Finding foods that are gentle on the stomach is a key strategy for managing conditions like GERD, IBS, or temporary upset. The easiest foods to digest are typically those that are low in fiber and fat and have a soft texture.

Quick Summary

An overview of easily digestible foods, including bland options like the BRAT diet components, cooked vegetables, and lean proteins, for managing digestive discomfort. Learn about the role of fiber and preparation methods that make food easier on the gut.

Key Points

Low Fiber and Fat: Easily digestible foods are typically low in fiber and fat, reducing the burden on your digestive system.
The BRAT Diet: Bananas, white rice, applesauce, and white toast are excellent bland, binding foods for an upset stomach.
Lean Protein: Skinless chicken, fish, eggs, and tofu are easily digestible protein sources, especially when baked or poached rather than fried.
Cooked Produce: Cooking vegetables and fruits breaks down tough fibers, making options like steamed carrots or mashed sweet potatoes gentle on the gut.
Probiotics from Fermented Foods: Plain yogurt and kefir contain beneficial bacteria that can aid digestion and support gut health.
Hydrating Liquids: Clear broths and water help soothe the digestive system and prevent dehydration, especially during illness.
Personalization is Key: Monitor your body's individual response to different foods and cooking methods to build the most comfortable diet for you.

Understanding the Principles of Easy Digestion

When your digestive system is sensitive or recovering, the key is to reduce the workload on your gut. The main factors that influence how easily a food is digested are its fiber and fat content, as well as its texture. Fatty and fibrous foods require more time and effort to break down, which can exacerbate symptoms like bloating, gas, and discomfort. Opting for foods that are low in fat and fiber, and cooking them until tender, can significantly improve digestive comfort.

The BRAT Diet: A Time-Tested Foundation

The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a classic approach for soothing an upset stomach. These foods are bland, low in fiber, and help bind the stool, making them ideal during bouts of diarrhea or nausea.

Bananas: Ripe bananas are an excellent source of potassium and help replenish electrolytes lost during sickness.
White Rice: Unlike high-fiber brown rice, plain white rice is easily digested and can help calm digestive irritation.
Applesauce: Cooking apples breaks down the fiber, making it easier to digest than a raw apple. It also provides pectin, a soluble fiber that can help treat diarrhea.
White Toast: For those without gluten sensitivity, plain white toast is a low-fiber, gentle option.

Lean Proteins and Cooking Methods

Lean proteins are easy on the digestive system because they don't contain much fiber and, when prepared correctly, are low in fat. Cooking methods also play a crucial role in digestibility. Instead of frying, opt for baking, broiling, or poaching.

Chicken and Turkey: Skinless, baked, or grilled chicken and turkey breasts are excellent sources of lean protein.
Fish: Poached or baked salmon is easy to digest and provides anti-inflammatory omega-3 fatty acids.
Eggs: Boiled, poached, or scrambled eggs are simple to prepare and easy to digest, particularly the whites.
Tofu: A versatile vegetarian protein source that is naturally easy on the stomach.

Cooked Vegetables and Fruits

While raw fruits and vegetables are typically high in fiber and can be tough on a sensitive gut, cooking them until tender breaks down the plant fibers, making them far easier to digest.

Cooked Carrots: Well-cooked carrots are a great source of vitamins and are gentle on the stomach.
Spinach: Cooked or steamed spinach is a good source of nutrients with less fiber than raw leafy greens.
Sweet Potatoes: Mashed sweet potatoes, with the skin removed, offer potassium and beneficial fiber without overwhelming the digestive system.
Cantaloupe and Honeydew Melon: These fruits have high water content and are naturally low in fiber.

Fermented Foods and Other Options

Fermented foods contain probiotics, which are beneficial bacteria that can help balance the gut microbiome and support digestive health. Other simple options can also provide comfort and nutrition.

Yogurt and Kefir: Plain, unsweetened varieties of yogurt and kefir are rich in probiotics. For those with lactose intolerance, many lactose-free options are available.
Bone Broth: Easy to absorb and hydrating, bone broth can be soothing for an irritated gut.
Oatmeal: Plain, refined oats are a good source of soluble fiber, which can help regulate bowel movements.
Ginger: Known for its anti-nausea and anti-inflammatory properties, ginger can be consumed as a tea or added to meals.

Easy-to-Digest vs. Hard-to-Digest Foods


Food Category	Easy to Digest Options	Hard to Digest Options
Grains	White rice, white toast, plain pasta	Whole grains, brown rice, cereals with seeds or nuts
Protein	Skinless chicken, fish, eggs, tofu	Fried or fatty meats, cured meats, chunky peanut butter
Fruits	Bananas, applesauce, ripe melon	Raw fruits with skins/seeds, dried fruits, berries
Vegetables	Cooked spinach, carrots, sweet potatoes	Raw, fibrous vegetables like broccoli, cabbage, corn
Dairy	Plain low-fat yogurt, low-lactose cheese	Full-fat dairy, large quantities of milk (for intolerant individuals)

Conclusion: Personalizing Your Gentle Diet

No two digestive systems are exactly alike, so while a basic list of easy-to-digest foods is a great starting point, personal observation is key. Pay attention to how your body reacts to different foods and preparation methods. Cooking, peeling, and pureeing are all simple strategies to make even moderately fibrous foods easier on the gut. If you have a chronic digestive condition like IBS or GERD, it's always best to consult a healthcare professional or a registered dietitian. By focusing on low-fiber, low-fat, and well-prepared options, you can help calm your digestive system and find comfort in your daily diet. National Cancer Institute Easy-to-Digest Foods provides further guidance on creating a gentle eating plan.

Frequently Asked Questions

Fiber, especially insoluble fiber, passes through the body undigested. While important for long-term health, a high intake can cause gas and bloating for a sensitive system. Low-fiber foods create less waste for the digestive tract to process.

Yes, for sensitive stomachs, white rice is often a better choice. The refining process removes the bran and germ, significantly lowering the fiber content compared to brown rice, making it easier to digest.

It depends on the person. If you are lactose intolerant, dairy can be problematic. However, for others, low-fat, plain dairy products like yogurt with live cultures can be easy to digest due to the beneficial bacteria.

Cooking vegetables until they are soft and tender is the best method. This breaks down the fiber. Consider steaming, baking, or boiling instead of eating them raw.

Cooking breaks down the tough, fibrous structures of food, which your body would normally have to do. This essentially 'pre-digests' the food, making it easier for your gut to process and absorb nutrients.

Most plain, fermented foods like yogurt, kefir, and some pickled vegetables are good for providing beneficial probiotics. However, sugary varieties or those with high-FODMAP ingredients should be approached with caution.

Ripe bananas, applesauce, and melons like cantaloupe and honeydew are excellent choices. They are generally low in fiber and have high water content.