What should I eat if my stomach isn't digesting food properly? A nutritional guide

October 20, 2025 •

2 min read

According to a survey cited by the Bladder & Bowel Community, around a third of the population experiences regular digestive illnesses, including stomach-ache, bloating, and indigestion. If you've been wondering what should I eat if my stomach isn't digesting food properly, focusing on gentle, easily digestible foods can make a significant difference.

Quick Summary

Address poor digestion by eating easily digestible foods, incorporating probiotics and fiber, and avoiding irritants like fatty or spicy foods. Implement lifestyle changes such as stress management and proper hydration to support a healthy gut microbiome and ease discomfort.

Key Points

Prioritize Gentle Foods: Start with bland foods like the BRAT diet (bananas, rice, applesauce, toast) to soothe an upset stomach.
Include Probiotics: Fermented foods such as yogurt and kefir contain beneficial bacteria that improve gut function.
Choose Lean Proteins: Baked or grilled skinless chicken, turkey, and fish are easier to digest than high-fat meats.
Avoid Trigger Foods: Limit or eliminate fried foods, spicy foods, caffeine, alcohol, and acidic fruits that can exacerbate indigestion.
Stay Hydrated: Drinking plenty of water is essential for softening stool and aiding the digestive process.
Eat Smaller Meals: Eating smaller, more frequent meals can prevent overloading your digestive system and reduce bloating.
Manage Stress: The gut-brain axis means stress can significantly impact digestion, so relaxation techniques are helpful.

Understanding Digestive Distress

When your stomach isn't properly digesting food, it can lead to uncomfortable symptoms like bloating, gas, cramping, and acid reflux. This can be caused by various factors, including temporary issues like a stomach virus, or chronic conditions such as Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD). Adjusting your diet by choosing foods that are gentle on your system can help minimize irritation and promote a smoother digestive process.

Foods to Include for Easier Digestion

Bland Carbohydrates

These are often recommended for an upset stomach as they are low in fiber and easily broken down. Options include white rice, white toast, plain oatmeal, and saltine crackers.

Lean Proteins

Lean proteins are easier to digest than fatty meats and provide essential nutrients. Good choices include baked or grilled skinless poultry, fish like salmon and cod, and cooked eggs.

Fruits and Vegetables

While raw options can be challenging, cooked fruits and vegetables are often well-tolerated. Bananas, applesauce, cooked carrots, green beans, and peeled potatoes are good examples. Ginger is also known for its anti-nausea properties.

Probiotic and Prebiotic Foods

These foods help restore a healthy balance of gut bacteria crucial for optimal digestion. Consider yogurt, kefir, and fermented vegetables like kimchi and sauerkraut.

Foods to Limit or Avoid

Certain foods can exacerbate irritation and slow down digestion. These include high-fat foods, spicy foods, highly acidic foods (citrus, tomatoes, coffee), alcohol, caffeine, and artificial sweeteners. Some individuals, particularly those with IBS, may also need to limit high-FODMAP foods.

Comparison: Easy vs. Hard-to-Digest Foods


Feature	Easy-to-Digest	Hard-to-Digest
Carbohydrates	White rice, white toast, plain crackers	High-fiber grains (bran), processed snacks, sugary cereals
Protein	Baked/grilled skinless chicken, fish, egg whites	Fried chicken, fatty red meats, cheese sauces
Fruits	Bananas, applesauce, melons	Citrus fruits, raw apples with skin
Vegetables	Cooked carrots, green beans, peeled potatoes	Raw vegetables, cruciferous veggies like broccoli and cabbage
Dairy	Plain, low-fat yogurt, lactose-free options	Full-fat milk, creamy cheeses, ice cream

Helpful Lifestyle Habits

Simple changes to your eating habits can support digestive health. Chew food thoroughly, eat smaller, more frequent meals, and stay well-hydrated. Managing stress is also important due to the gut-brain connection. Additionally, avoid lying down immediately after eating to prevent acid reflux.

Conclusion

A temporary bland diet can soothe your digestive system when it's not working properly. Long-term strategies involve incorporating probiotics, adequate fiber, and healthy fats while limiting irritants. Paying attention to your body's response to different foods is crucial. For persistent issues, consult a healthcare professional for personalized guidance.

Helpful Resource: 5 Foods to Improve Your Digestion

Frequently Asked Questions

The BRAT diet (bananas, rice, applesauce, toast) is a temporary diet of bland, binding foods often used to manage diarrhea and nausea. It provides easily digestible carbohydrates but should be expanded as symptoms improve.

Chewing gum stimulates saliva production, which can help neutralize stomach acid and reduce heartburn. However, mint flavors can sometimes be irritating.

For some, particularly those with lactose intolerance, dairy can cause bloating and gas. Opt for lactose-free products or probiotic-rich yogurt with live cultures.

The brain and gut are connected, and stress can worsen digestive issues like IBS and ulcers. Managing stress through exercise, sleep, and relaxation can help.

Probiotics are beneficial bacteria found in fermented foods, while prebiotics are fibers that feed these bacteria. Both support a healthy gut microbiome.

Eating smaller, more frequent meals can prevent overloading the digestive system and reduce symptoms like bloating and indigestion. It can also help with conditions like acid reflux.

While lemon juice is acidic, a small amount mixed with warm water and honey can have an alkalizing effect that neutralizes stomach acid. However, responses can vary, and it may not be suitable for everyone.

Cooked vegetables like carrots, green beans, and peeled potatoes are easiest to digest. Raw and cruciferous vegetables, such as broccoli and cabbage, are higher in fiber and can be harder on the stomach.