What Grains Are Good for Sensitive Stomach?

October 22, 2025 •

4 min read

According to a 2020 review, a low-FODMAP diet is effective for managing symptoms of irritable bowel syndrome (IBS). Identifying what grains are good for sensitive stomach is crucial, as many people experience discomfort from certain grains, while others can be soothing and nutritious additions to the diet.

Quick Summary

This guide examines easy-to-digest grains and how preparation methods can reduce digestive discomfort. It explores low-FODMAP, gluten-free, and high-fiber grains, comparing their benefits for different stomach sensitivities and providing tips for incorporating them safely into your diet.

Key Points

Low Fiber Grains: Bland, well-cooked options like white rice are best for calming an upset stomach or during diarrhea due to their low fiber content.
High Soluble Fiber: Cooked oats, rich in soluble fiber (beta-glucan), can promote regularity and feed healthy gut bacteria, but introduce them gradually to avoid bloating.
Gluten-Free Alternatives: Quinoa, millet, buckwheat, and amaranth are naturally gluten-free and can be excellent, nutritious alternatives to wheat.
Proper Preparation: Techniques like soaking, rinsing, and thorough cooking can reduce anti-nutrients and make grains easier to digest.
Low FODMAP Importance: Individuals with IBS should opt for low-FODMAP grains like white rice and quinoa to prevent triggering symptoms like gas and bloating.
Listen to Your Body: Tolerance to different grains can be highly individual, so it is important to test foods and find what works best for your specific condition.
Avoid Gluten and High FODMAPs: Grains like modern wheat, rye, and barley should generally be avoided by those with sensitive stomachs, gluten intolerance, or on a low-FODMAP diet.

Understanding Grains and Digestive Sensitivity

For individuals with a sensitive stomach, certain grains can cause bloating, gas, pain, and other symptoms. This often depends on a grain's fiber content, gluten content, and FODMAP levels. Whole grains, though often promoted for health, are high in fiber, which can be difficult to digest for some people, especially during an upset stomach or flare-up of conditions like Irritable Bowel Syndrome (IBS). Refined grains, which have had the bran and germ removed, are generally lower in fiber and easier on the stomach.

Easy-to-Digest Grains for Upset Stomachs

White Rice

Plain, well-cooked white rice is one of the most recommended grains for an upset or sensitive stomach.

Low in Fiber: Unlike brown or wild rice, white rice is refined, meaning it is low in fiber. This makes it less likely to cause gas or bloating.
Binding Properties: The starchy nature of white rice can help firm up stool, which is beneficial during bouts of diarrhea.
Low FODMAP: It is a core component of the low-FODMAP diet, which helps manage symptoms of IBS.

Oats

Oats are known for their gut-friendly properties and are a prebiotic food that feeds beneficial gut bacteria.

Soluble Fiber: They are rich in soluble fiber called beta-glucan, which forms a gel-like substance in the digestive tract. This can soften stool and promote regular bowel movements, though for some, a sudden increase in fiber can cause bloating.
Preparation: Cooked oatmeal is soft and gentle on the stomach. Less processed varieties like steel-cut or rolled oats are generally better than instant oats.

Quinoa

Often called a 'pseudocereal,' quinoa is a gluten-free grain that is a complete protein, containing all nine essential amino acids.

High in Fiber: It's a great source of dietary fiber, which aids digestion and can help with constipation.
Nutrient-Dense: It offers a good dose of manganese, magnesium, and other minerals.
Preparation: Rinsing quinoa thoroughly before cooking is essential, as the outer coating contains saponins that can cause mild digestive upset in some.

Millet

Millet is a gluten-free, alkaline grain that is easily digestible and gentle on the stomach.

Versatile: It can be used as a couscous substitute, in porridge, or as a base for salads.
Nutrient Profile: It is a good source of fiber, protein, and antioxidants.

Buckwheat

Despite its name, buckwheat is not related to wheat and is entirely gluten-free.

Digestibility: It has a lower glycemic index than many wheat products, making it easier on blood sugar levels and potentially better for digestion.
Nutrient-Rich: It contains beneficial antioxidants that support gut health.

Amaranth

This tiny, gluten-free pseudocereal was cultivated by the Aztecs and is known for its easy digestibility.

Nutrient Powerhouse: It is rich in iron, magnesium, and protein.
Versatile: It can be used in porridge, to thicken soups, or popped like popcorn.

Comparison of Sensitive-Stomach-Friendly Grains


Grain	FODMAP Status	Gluten Status	Main Benefits for Digestion	Best Preparation	Potential Drawbacks
White Rice	Low	Gluten-free	Low fiber, soothing, can help with diarrhea	Plain, well-cooked	Low in nutrients
Oats	Low	Gluten-free*	Soluble fiber (prebiotic), regularity	Cooked oatmeal	High fiber can cause bloating for some
Quinoa	Low	Gluten-free	Complete protein, high fiber, nutrient-dense	Rinsed and cooked	Saponins can irritate if not rinsed
Millet	Low	Gluten-free	Easily digestible, alkaline	Cooked, used in salads or porridge	Can be hard to find
Buckwheat	Low	Gluten-free	Anti-inflammatory antioxidants, lower GI	Cooked, used as a rice substitute or porridge	Some people can be sensitive
Spelt	Moderate/High	Contains gluten	High fiber, some find easier to digest than wheat	Whole grain version	Not suitable for celiac disease or severe gluten sensitivity

*Note: Always choose certified gluten-free oats to avoid cross-contamination.

The Importance of Preparation for Sensitive Stomachs

Proper preparation can significantly improve the digestibility of grains. For people with sensitive stomachs, simply cooking the grain well until it is soft is often the best first step. However, other techniques can also be beneficial:

Soaking: Soaking grains overnight can help break down some of the complex carbohydrates and reduce levels of phytic acid, an anti-nutrient that can interfere with mineral absorption.
Sprouting: Sprouting grains also increases nutrient availability and can make the grain easier to digest.
Rinsing: As mentioned, rinsing grains like quinoa is essential to remove compounds that can cause digestive upset.
Cooking with Excess Water: Cooking rice with more water than needed and then draining the excess water can help reduce arsenic levels, an important consideration for frequent rice consumers.

Conclusion

Choosing the right grains and preparing them correctly can make a significant difference for anyone with a sensitive stomach. While high-fiber and gluten-containing grains can cause problems for some, a variety of low-FODMAP and gluten-free options are available that offer nutritional value without the discomfort. White rice remains a bland, easy-to-digest option for acute issues, while oats, quinoa, millet, and buckwheat provide excellent alternatives for regular, gut-healthy consumption. By paying attention to your body's specific sensitivities and preparing grains mindfully, you can enjoy these nutritional staples without fear of digestive distress. For further information on managing IBS, a Monash University Low FODMAP Diet course can provide specialized guidance.

The Low-FODMAP Diet and Grains

For many with sensitive stomachs, particularly those with IBS, the low-FODMAP diet is a key strategy for managing symptoms. FODMAPs are fermentable carbohydrates that can cause digestive distress. Several of the grains discussed, including white rice, quinoa, and certified gluten-free oats, are low-FODMAP and generally safe to eat. Other grains like spelt, wheat, and rye are high in FODMAPs and should be avoided or limited during the elimination phase of the diet. It is important to note that individual tolerance can vary, and working with a dietitian is recommended for personalized guidance.

Frequently Asked Questions

Brown rice contains more fiber than white rice, which can be harder to digest and potentially worsen symptoms like bloating and gas, especially during an upset stomach.

Yes, oats are high in soluble fiber (beta-glucan). This can be beneficial for promoting regularity, but for some with sensitive digestion, it may cause bloating if introduced too quickly.

Yes, quinoa is considered a low-FODMAP grain and is generally well-tolerated by individuals with IBS. It is important to rinse it thoroughly before cooking to remove saponins that can cause digestive upset.

Some people with mild gluten sensitivity may find spelt easier to digest than modern wheat, but it is not gluten-free and is not safe for people with celiac disease.

Cooking grains until they are soft and well-hydrated is key. Soaking grains before cooking can also help, as can rinsing grains like quinoa to remove irritants.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic dietary recommendation for calming an upset stomach and diarrhea. The foods are bland, low-fiber, and easily digestible.

High-FODMAP grains like wheat, rye, and barley contain certain fermentable carbohydrates that can be poorly absorbed in the small intestine. This can lead to fermentation by gut bacteria, causing gas, bloating, and other symptoms in sensitive individuals.