Foods That Are Easy to Digest: 20 Gentle Choices for Your Stomach

Foods that are easy to digest can help support digestion and prevent discomfort. Whether you have a sensitive stomach, digestive issues, or are recovering from an illness, choosing gentle foods can make a big difference. Some foods break down more easily than others, allowing your body to absorb nutrients without stress.

This guide explores 20 easy-to-digest foods, why they’re good for digestion, and includes simple, healthy recipes to try.

---

Why Some Foods Are Easier to Digest

Certain foods are easier on the stomach due to their low fiber content, soft texture, and simple composition. Foods high in fiber, fat, or spice can slow digestion and cause bloating or gas. Choosing mild, nutrient-rich options helps support gut health and prevents digestive discomfort.

---

Foods That Are Easy to Digest

1. Bananas

Bananas are soft, low in fiber, and rich in potassium. They help with digestion and prevent stomach upset.

Recipe: Banana Smoothie

• 1 ripe banana
• 1 cup almond milk
• ½ teaspoon honey
• Blend and enjoy.
  Calories: ~120 per serving

2. White Rice

White rice is low in fiber and easy on the stomach. It absorbs water, helping with digestion.

Recipe: Simple White Rice

• 1 cup white rice
• 2 cups water
• Boil, then simmer for 15 minutes.
  Calories: ~200 per cup

3. Easy to Digest Applesauce

Applesauce is lower in fiber than whole apples and gentle on digestion.

Recipe: Homemade Applesauce

• 2 peeled apples, chopped
• ½ cup water, ½ teaspoon cinnamon
• Simmer and mash.
  Calories: ~100 per cup

4. White Bread

White bread is low in fiber and easy to break down.

Recipe: Toast with Honey

• 1 slice white bread
• 1 teaspoon honey
• Toast the bread and drizzle with honey.
  Calories: ~120 per slice

5. Oatmeal

Oatmeal is easy to digest when made with soft, cooked oats.

Recipe: Simple Oatmeal

• ½ cup oats
• 1 cup water
• Cook until soft, add honey.
  Calories: ~150 per bowl

6. Scrambled Eggs

Eggs are a great source of protein and easy to digest when cooked softly.

Recipe: Scrambled Eggs

• 2 eggs, 1 teaspoon butter
• Cook over low heat, stirring gently.
  Calories: ~150 per serving

7. Chicken Breast

Lean chicken is soft and gentle on digestion.

Recipe: Baked Chicken Breast

• 1 chicken breast, 1 teaspoon olive oil
• Bake at 375°F for 25 minutes.
  Calories: ~165 per 3 ounces

8. Easy on the Gut Sweet Potatoes

Sweet potatoes are soft, nutrient-rich, and easy to digest when cooked.

Recipe: Mashed Sweet Potatoes

• 1 sweet potato, boiled
• Mash with 1 teaspoon butter.
  Calories: ~120 per cup

9. Greek Yogurt

Greek yogurt contains probiotics, which aid digestion.

Recipe: Yogurt with Honey

• 1 cup Greek yogurt
• 1 teaspoon honey
  Calories: ~150 per cup

10. Avocados

Avocados provide healthy fats and are easy on the stomach.

Recipe: Mashed Avocado Toast

• ½ avocado, mashed
• Spread on white bread.
  Calories: ~160 per serving

11. Cottage Cheese

Cottage cheese is soft and rich in protein.

Recipe: Cottage Cheese with Peaches

• ½ cup cottage cheese
• ½ peach, sliced
  Calories: ~120 per serving

12. White Fish

Lean fish like cod or tilapia is easy to digest.

Recipe: Baked Cod

• 1 cod fillet, 1 teaspoon olive oil
• Bake at 375°F for 20 minutes.
  Calories: ~120 per serving

13. Cooked Carrots

Carrots become easier to digest when cooked.

Recipe: Steamed Carrots

• 1 cup carrots, steamed
  Calories: ~50 per serving

14. Chicken Soup

Warm soup is gentle and soothing on the stomach.

Recipe: Basic Chicken Soup

• 1 cup chicken broth, ½ cup shredded chicken
• Simmer and serve.
  Calories: ~100 per cup

15. Crackers

Plain crackers are low in fiber and easy to digest.

Recipe: Crackers with Cheese

• 5 plain crackers
• 1 slice mild cheese
  Calories: ~150 per serving

16. Ripe Melons

Melons like cantaloupe and honeydew are soft and hydrating.

Recipe: Melon Salad

• 1 cup cubed cantaloupe and honeydew
  Calories: ~60 per cup

17. Rice Cereal

Rice-based cereals are light and gentle on digestion.

Recipe: Rice Cereal with Milk

• 1 cup rice cereal
• ½ cup almond milk
  Calories: ~150 per serving

18. Poached Eggs

Poaching eggs makes them even easier to digest.

Recipe: Poached Egg on Toast

• 1 poached egg
• 1 slice white bread
  Calories: ~150 per serving

19. Tofu

Soft tofu is a great plant-based option that digests easily.

Recipe: Tofu Stir-Fry

• ½ cup tofu, cooked with mild seasoning
  Calories: ~100 per serving

20. Cucumber

Cucumbers are hydrating and easy on digestion when peeled.

Recipe: Cucumber Salad

• 1 cup peeled cucumber slices
• 1 teaspoon olive oil, 1 teaspoon lemon juice
  Calories: ~50 per serving

---

Final Thoughts on Foods That Are Easy to Digest

Choosing foods that are easy to digest can help support gut health and prevent discomfort. Whether recovering from illness or just looking for gentle food options, these 20 choices provide great nutrition without stress on the digestive system.

---

You may also like: Vegetarian Recipes    or Health Tips for Seniors  or  Memory Exercises for Seniors