How To Make Foods Easier To Digest & Support Your System, From A Dietitian

In fact, some of the healthiest foods don't agree with many people. For example, raw and fibrous foods can be hard to digest for someone with enzyme deficiencies, whereas some people have a lowered ability to digest and break down a family of carbohydrate sugars called FODMAPs.

Certain people will experience symptoms like bloating, gas, diarrhea, and even constipation when they eat particular foods, especially in large amounts.

Applying temperature or heat to your foods can help break them down and make them easier to digest. As for proteins specifically, I'm a big fan of stewing—in other words, cooking meats, lentils, and beans for a longer time at a low temperature. This might look like a traditional stew in a cast-iron pan, or the newly popular sous vide method—whatever method, cooking these proteins more slowly can help to make them much easier to digest.

This technique applies to raw produce, too—especially when it comes to high-fiber vegetables and fruits. When you're cooking up your veggies or protein with oil, it's important to go for healthy, high-quality options like olive oil, sesame oil, or coconut oil.

In addition to cooking your food, soaking your beans and lentils in advance makes them easier to digest, according to traditional cooking techniques.

Opting for sprouted grains or nuts can be similarly beneficial. You can even sprout nuts and seeds yourself by soaking them in water overnight—just be sure to always choose organic, high-quality options.

Fermented foods contain good probiotic bugs that are healthy for your gut and support overall digestive health. For example, cruciferous vegetables like cabbage, radishes, cauliflower, cucumbers, and carrots are easier to digest after they've been pickled.

That's because when these foods are fermented via naturally occurring bacteria, that bacteria predigests the food for us, making it easier for digestion. Some examples of these fermented or probiotic foods include sauerkraut, tofu, kefir, and yogurt.

There are a number of ways to use the above methods to create healthy, easy-to-digest meals. One of my favorite options is sautéing greens like bok choy, Swiss chard, kale, and spinach with a healthy oil. I also love adding alliums (such as onions, leeks, garlic, scallions) to a veggie stir fry or sauté. They're an excellent source of prebiotics and add a lot of flavor to any simple vegetable or tofu dish. I'm also a big fan of this greens recipe from Ayurvedic chef Divya.

One of the best things you can do to optimize digestion is supporting your microbiome with colorful fruits and vegetables high in fiber, prebiotics, and polyphenols. Exposing yourself to a variety of microbes is key to gut health diversity (think probiotics and fermented foods), which makes our digestion stronger and more resilient. Additionally, I recommend avoiding or limiting artificial sweeteners, cured and processed meats, excessive sugars, and alcohol whenever possible.