The human digestive system is pretty complex and sensitive. For some people, certain foods can be more challenging than nourishing. For anyone facing digestive issues like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) or gastroesophageal reflux disease (GERD), choosing foods that can be digested quickly can significantly improve quality of life.
The digestibility of foods is an important factor to consider, particularly if they help you feel better. But who should eat foods that are digested quickly?
If you have symptoms of a digestive condition, make an appointment with a gastroenterologist.
Understanding foods that are digested quickly
Foods that are easily digestible typically have low fiber content, are low in fat and are either cooked or refined to make the nutrients more accessible. Examples include:
- White rice
- White bread
- Lean protein like fish and turkey
- Cooked vegetables
- Some dairy products (for anyone who isn’t lactose intolerant)
These foods pass through your digestive tract quickly, reducing bloating, gas and discomfort, particularly in people with sensitive digestion.
Who benefits most?
People with IBS or IBD
Conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) – which includes Crohn’s disease and ulcerative colitis – can cause severe inflammation, cramping, diarrhea and constipation.
If you have any of these common conditions, a diet with easier-to-digest foods can reduce irritation in your stomach lining.
- White rice and white bread are often vilified for their low nutrient density compared to whole grains. However, they are ideal during flare-ups because they are low in fiber and gentle on the intestines.
- Lean protein sources like chicken or tofu are also beneficial, especially when grilled or steamed without added fats or spices.
- Cooked vegetables, like carrots or zucchini, are preferable over raw vegetables, which are harder to digest due to their high fiber content.
People with a stomach virus or recovering from surgery
During recovery from gastrointestinal surgery or illness, doctors often recommend the BRAT diet (bananas, rice, applesauce, toast). The idea is to give the digestive system a break by focusing on easily digestible foods that don’t aggravate the stomach or intestines.
- White rice and white bread are foundational because they are simple carbohydrates that provide energy without taxing the gut.
- Hydration and lean protein from broths or soft-cooked eggs are often introduced slowly to avoid triggering nausea or diarrhea.
People with GERD or acid reflux
Anyone suffering from gastroesophageal reflux disease (GERD) or acid reflux knows that certain foods can trigger symptoms like heartburn, chest pain and regurgitation. While spicy, acidic or fatty foods tend to worsen symptoms, easier-to-digest foods can help manage them.
- Low-fat, bland foods like white rice, white bread and cooked vegetables are usually safe.
- Lean proteins like turkey or fish (baked, not fried) also support a reflux-friendly diet.
- Avoiding high-fat dairy products like cheese and whole milk can help, especially for those who are also lactose intolerant.
People with lactose intolerance
Being lactose intolerant means you don’t produce enough lactase to digest lactose, the sugar found in milk and other dairy products. This can lead to gas, bloating and diarrhea.
- Avoiding traditional dairy and opting for lactose-free options or plant-based milk can make digestion easier.
- Choosing easily digestible carbs like white bread or white rice prevents further stressing the digestive system by lactose-induced discomfort.
Foods that are digested quickly
Here are some general guidelines and food examples for those needing to eat foods that are easy to digest:
Grains
- Easy: White rice, white bread, plain pasta
- Hard: Whole grains, bran cereal, quinoa
Vegetables
- Easy: Cooked vegetables (carrots, spinach, squash)
- Hard: Raw vegetables, cruciferous veggies
Protein
- Easy: Lean protein (chicken, turkey, tofu, eggs)
- Hard: Fatty cuts of meat, fried protein
Dairy
- Easy: Lactose-free milk, yogurt with probiotics
- Hard: Whole milk, cheese, ice cream
When to transition to a normal diet
It’s important to note that a low-fiber, easily digestible diet is typically a short-term strategy, especially when it lacks essential nutrients found in whole foods. A registered dietitian should supervise long-term use. They can help reintroduce harder-to-digest foods gradually and safely.
People with chronic conditions like IBS, IBD or GERD may find themselves on a semi-permanent modified diet, but for most individuals, a more balanced approach is best. Cooked vegetables can help bridge the gap by offering nutrients in a gentler form than their raw counterparts.
Tips for eating easier-to-digest foods
- Cook your vegetables: Steaming or boiling breaks down fiber, making them easier on the gut.
- Peel fruits and vegetables: The skin often contains insoluble fiber, which is harder to digest.
- Eat smaller meals: Large meals strain the digestive system and may increase symptoms like bloating or reflux.
- Avoid fatty and spicy foods: These slow your digestion and may worsen acid reflux or IBS symptoms.
- Chew thoroughly: Mechanical digestion starts in the mouth and makes food easier to process.
How we can help
If you’re unsure how to structure your diet for better digestion, consult with a registered dietitian. They can personalize a plan that supports your gut health while ensuring you’re not missing out on essential nutrients.
Working with a gastroenterologist is also essential. Make an appointment to discuss your symptoms, treatment options and ongoing care for digestive conditions.
Learn about the digestive health and gastroenterology services we offer at Bon Secours.
