Photo by Souranshi Fashion and Lifestyle Magazine

Photo: Souranshi Fashion and Lifestyle Magazine

What vegetables are easiest on the stomach?

Foods that are easy to digest tend to be low in fiber. ... Good choices of canned or cooked varieties of vegetables include: yellow squash without seeds. spinach. pumpkin. beets. green beans. carrots.

healthline.com - 11 Easy to Digest Foods: What to Eat and Avoid - Healthline

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Whatever the case, choosing the right foods may be the key to avoiding potential triggers and feeling better. Foods that are easy to digest can help with several symptoms and conditions. This may include: Foods that are easy to digest tend to be low in fiber. This is because fiber — while a healthy part of the diet — is the part of fruits, vegetables, and grains that isn’t digested by your body. As a result, the fiber passes through your large intestine and may cause a number of issues, from gas to bloating to difficult-to-pass stool. Eating foods that are low in fiber lessens the amount of undigested material and may ease your symptoms.

Canned or cooked fruits

Whole fruits contain high amounts of fiber, but cooking them helps break down the fiber significantly, which makes it easier to digest. Peeling the skin and removing the seeds from fruit and vegetables will help lower the amount of fiber.

Good choices in this food category include:

very ripe banana

cantaloupe

honeydew melon

watermelon

avocado

applesauce

canned or cooked fruits without the skin or seeds

When eating any of the above fruits, consume them in small amounts as they are raw and larger portion sizes may still trigger abdominal discomfort.

Canned or cooked vegetables

Just like fruit, whole vegetables have a lot of fiber. Once they’re cooked, the fiber will be partially broken down and easier to digest. You can cook your vegetables at home or find canned varieties on the shelves at your local grocery store. Potatoes without skin and tomato sauces are other options for low-fiber vegetables. Both fruit and vegetable juices that don’t contain pulp are also low in fiber.

Good choices of canned or cooked varieties of vegetables include:

yellow squash without seeds

spinach

pumpkin

beets

green beans

carrots

Meat products and protein

Main courses of lean protein like chicken, turkey, and fish tend to digest well. Tender cuts of beef or pork and ground meats are other good options. Vegetarians might try incorporating eggs, creamy nut butters, or tofu for added protein. How you prepare meat can also affect how easy it is to digest. Instead of frying it, try grilling, broiling, baking, or poaching.

Grains

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You may have heard that hearty whole grains are healthiest to consume in your diet. If you’re looking for easy-to-digest grains, you’ll need to stick to:

white or refined breads or rolls

plain bagels

white toast

white crackers

You can also find low-fiber dry or cooked cereals at the grocery store. Processed cookies that don’t contain dried fruits or nuts may be gentle on your system. Plain pasta or noodles and pretzels made with refined flours also fall in this category. Refined flours (grains) have been modified to remove the bran and germ, making them easier to digest. This is in contrast to unrefined flours, which go through less processing and contain higher fiber. Typically , refined flours are not recommended in large quantities as part of a healthy diet.

Dairy products

If you’re lactose intolerant, dairy may upset your digestion or cause diarrhea. Look for products that are lactose-free or low in lactose. Otherwise, dairy is low in fiber and may be easy to digest for many people. Try drinking plain milk or snacking on cheese, yogurt, and cottage cheese. High-fat dairy foods like ice cream are not easily digestible.

Other foods

Herbs and spices should be used with caution in cooking. Whole spices may not digest well. Varieties that are ground should be OK. Spicy foods and large quantities of chili pepper in foods may trigger abdominal discomfort and acid reflux. The following foods are also safe on a low-fiber or soft foods diet:

sugar, honey, jelly

mayonnaise

mustard

soy sauce

oil, butter, margarine

marshmallows

Cutting any food you eat into small pieces and chewing each bite well before swallowing can also help with digestion. Make some time for your meals so you aren’t eating in a hurry. When eating a diet that’s low in fiber, you may notice that your stools are smaller and your bowel movements are less frequent. Make sure you drink plenty of fluids — such as water and herbal tea — throughout the day to avoid constipation.

healthline.com - 11 Easy to Digest Foods: What to Eat and Avoid - Healthline

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