What You Should Really Eat For Healthy, Easy Digestion, From RDs

From what makes certain foods easier to digest to what you should actually be eating to smooth out the process, here's everything you need to know about the best ingredients for healthy, easy digestion.

While both types of fiber are essential to keep within your daily diet, foods that are slightly lower in fiber may be easier to digest. "You generally want to limit sugary, spicy, fried, and fatty foods, as they can be tougher on digestion," warns registered dietitian Jess Cording, M.S., R.D., CDN. "How much and how often to consume foods that are easier to digest depends on individual factors. For example, when recovering from a stomach bug, you may need to stick to mostly bland foods, or if you have an ongoing GI condition that requires you to limit fiber or fat." 

As mentioned above, fiber can make or break smooth digestion depending on how much and what kind is found in any given food. But there's a reason plain rice is recommended when your stomach is feeling upset: It's quite easy to digest. "Fiber can be tricky to digest if you are having gastrointestinal discomfort. Sticking to carbohydrates that are lower in fiber such as white rice, potatoes, and well-cooked root veggies [can help]," notes functional nutritionist Jessica Coghill, M.S., CNS. 

We know that vegetables are great for fueling the body with key nutrients, and their cooked form is going to be much easier to digest than raw veggies like carrots, celery, and broccoli. "Vegetables and fruit that are well cooked are also easier to digest than raw varieties. Cooking produce items helps significantly break down fiber making them easier to digest," explains Coghill. Need some help choosing the perfect recipe? We recommend this sheet pan Provençale recipe that's roasted in the oven to perfection.

Fermented foods are packed with good gut bacteria, which are essential for diversifying the gut microbiome. However, eating these foods can even help with smooth digestion as well. In fact, a 2018 systematic review2 concluded that fermented yogurt was beneficial for overall gastrointestinal health. That being said, if you know your body is sensitive to dairy products, use this information wisely and instead opt for a fermented food such as kimchi or sauerkraut.

Other easy-to-digest foods include:

If you're struggling with digesting dairy products, it may indicate an intolerance, and eliminating or reducing these types of foods within your diet may also help with digestion. "Some people lack the enzyme lactase, which is necessary to break down lactose from dairy," Coghill adds. Another solution? Digestive enzymes. Find some of our favorites here.

As always, if you're having a particularly difficult time with digestion, check in with a health care professional to create a meal plan specialized to your own body and unique dietary needs.