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Whether you suffer from an upset stomach, have a hangover, or are prone to fuel and bloating, figure out what to eat when your digestive formula is struggling.
Feeling delicate? Certain foods can aggravate the gut and worsen your health. These include highly spicy foods, fatty meats, and gas-causing cruciferous vegetables like cabbage, as well as hard-to-digest beans and foods rich in insoluble fiber like wheat bran. .
“What you want is food that’s bland yet nutritious and easy to digest,” says Sarah Schenker, a registered dietitian and nutritionist.
To give you a better idea of what you eat when you’re struggling with digestive issues, here are 10 stomach-friendly foods that most people find very easy to digest.
This stomach-soothing fruit is one of the key parts of the BRAT transitional diet, for others recovering from an upset stomach.
BRAT stands for
These four foods are “binders” and are gently absorbed, which helps prevent diarrhea.
Bananas are also a wonderful source of potassium and replenish electrolytes lost as a result of vomiting or diarrhea.
The second component of the BRAT diet, white rice, coats the lining of the abdomen with a starch barrier, which helps relieve digestive irritation. Its nutrients are gently absorbed, and its low fiber content probably won’t force you to rush to the bathroom.
Rice is one of the least allergenic foods, so you’ll most likely tolerate it well even if you’re feeling fragile. If you can, opt for the healthier basmati variety and simply steam or boil.
Apples in compote (the sweetest and least acidic ones work best) can calm digestion. Easy to absorb, they provide much-needed nutrients after an illness or a night out and are the cornerstone of BRAT nutrition for a clever reason.
However, it’s worth keeping in mind that if you’re prone to acid reflux, apples can exacerbate the disease. Therefore, you may need to consume soft, starchy grains more often until you feel better.
While most people don’t have a hard time digesting white toast (hence its inclusion in BRAT nutrition), the gluten content can create a host of other digestive disorders if you’re intolerant.
If you’re sure you’ll have no trouble digesting bread or wheat, a slice of white toast, nibbled on rather than gobbled up, deserves to help soothe any mild stomach problems.
It’s not a food as such, but it’s worth eating this refreshing drink if you’re feeling nauseous.
Coconut water is packed with electrolyte-balancing minerals, best for rehydrating or after tummy pains or when you’re hungover, and studies show that it does the job better than regular water or sugary energy drinks.
Fatty meats are best avoided when you’re feeling suspicious, as their high saturated fat content tends to irritate the lining of your abdomen.
On the other hand, lean protein, especially steamed or poached chicken, not to mention fat-free turkey breast, can be beneficial, especially if you have gas. “Lean protein can prevent bloating,” says registered dietitian Anna Daniels.
Fresh poultry broth is full of collagen-rich gelatin, which coats and improves digestion in many people.
A comforting bowl of poultry broth when your digestive formula is on fire will provide you with soothing gelatin and gently absorbed nutrients, as well as hydrate your body and replenish lost electrolytes.
Mashed potatoes, without the addition of milk, cream or butter, is an ideal food for the abdomen when you feel tired.
Potatoes are an easy-to-digest starchy food at peak times, but mashing them into pulp helps break down the fiber, making them even harder to digest. They also provide nutrients, adding potassium to balance electrolytes.
Natural, unsweetened organic yogurt is full of intelligent bacteria that support digestion. Easily absorbed, it can work wonders on a sensitive belly.
You may need it if you’re lactose intolerant. Although yogurt contains much less lactose than milk, it can be a challenge for others who are ultrasensitive to dairy products.
Nibbling on a piece of ginger is a remedy against an upset stomach, and there is even clinical evidence of its effectiveness.
A 1982 study published in The Lancet found that ginger is more effective at treating motion sickness than a common anti-nausea drug.
If raw ginger is too hard for you, chewing on a piece of candied ginger works just as well.
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