12 Easy-to-Digest Foods for Sensitive Stomachs

News to no one: veggies are good for you. Aside from being an excellent source of vitamins and nutrients, vegetables also provide your body with the dietary fiber it needs to maintain optimal digestive health. Fiber is a double-edged sword for those with finicky digestive systems, though—namely because large amounts of it can be, well, too much to stomach. As such, Poon suggests steering clear of the crudité platter and sticking to cooked vegetables instead, as the cooking process “helps break down these fibers a bit and makes the food a little more digestible.” Bottom line: If you suffer from indigestion on the regular, the raw food movement is probably not for you.

Sounds weird, right? Well, the reasoning behind this recommendation is the same as with the other stars of the produce section. Fruits, much like vegetables, are high in fiber and, thus, easier to digest when cooked. Still, fruit is an important part of a balanced diet, so don’t abandon the food group—just introduce some heat to give your digestive system a leg up. The nutritionist and professional chef mentions “baked peaches, poached pears or roasted strawberries” as excellent ways to enjoy nature’s candy and the nutritional benefits it provides without sending your stomach into a tailspin.

It’s a well-known fact that the probiotics (i.e., gut-friendly bacteria) found in cultured foods like yogurt play an important role in maintaining the digestive tract’s delicate balance of flora. As great as probiotics are for your gut, Poon says that full-fat options are best avoided, because “foods that are high in fat can be more difficult for your body to process.” The solution: Opt for low-fat yogurt or alternative yogurts, like coconut yogurt, that have probiotics added.

Good news: You can still reap the gut-healing rewards of probiotics, even if dairy doesn’t go down easy. According to the expert, “fermented foods such as kimchi, sauerkraut and kefir, contain natural probiotics that can help balance your gut microbiome and lead to healthier digestion.”

Whether you’re in the throes of indigestion, or simply trying to avoid it, bland foods like plain ol’ rice are a particularly safe option. If you’re looking for a starch that won’t upset the stomach, Poon recommends white rice, which has less fiber and is easier to digest than brown rice.

Not every fruit has to be cooked before it comes into contact with a sensitive digestive system. Bananas, for example, can be eaten as is. “Bananas are easy for your body to break down and supply an array of beneficial nutrients, such as potassium and magnesium,” Poon tells us. Not so shabby.

Speaking of bland foods, crackers are another excellent choice when it comes to unpredictable digestive patterns. That said, Poon typically steers people with undiagnosed stomach upset towards the gluten-free kind for a crunchy snack that doesn’t carry the risk of triggering an inflammatory response in sensitive individuals (more on that below).

So you love fruit, but can’t imagine yourself carving out the time required to poach pears on a regular basis? (We get it.) Fortunately, blueberries and raspberries are both considered low FODMAP fruits. FODMAPs refer to types of carbohydrates that can be difficult to digest for some people, thereby causing unpleasant symptoms like bloating and discomfort. Per Poon, uncooked, blueberries and raspberries may be easier on your system than some other fruits because they lack these types of carbohydrates that some people find tough to digest.

Nuts and seeds needn’t be avoided on account of indigestion; in fact, they’re “a good source of protein, omega-3 fatty acids and antioxidants,” says Poon. The caveat? Eat them in moderation. Nuts and seeds are also high in fat and fiber—high quantities of both can disturb digestion—so you’re better off limiting yourself to small servings.

The expert tells us that broths in general tend to soothe and help heal the digestive system. Better still are bone broths—a seemingly magical potion that’s garnered quite a bit of attention as of late...and not for nothin’. It just so happens that there’s something to this wellness trend that involves simmering animal bones and connective tissues and then using the liquid in soups, sauces and gravies (or enjoyed on its own as a drink). “Bone broths in particular contain collagen, which has been shown to support healing of the gut lining,” says Poon.

OK, so this one isn’t a food it still deserves a spot on our list since water just makes your body work better. If you’re feeling nauseous, Poon suggests hydrating with baby sips; regardless of how you get it down, though, this one will only do you good.

Again, this one is not exactly a food. Still, electrolytes are an important component of many gut-healing foods, including bananas, broths and even leafy greens (if you can handle the roughage). If you suspect you might not be meeting your electrolyte quota, supplements and drinks (like Vita Coco coconut water, $30) are available to correct the problem without the hassle of major dietary adjustments.