Examples of this conundrum are foods that are high in good fiber, such as vegetables and wheat, but which may be harder to digest than simpler carbohydrates.
Also, fatty foods and some animal-based proteins take time for the body to break down and can mean hard work for the digestive system.
So, the foods that are good for someone are often the opposite of what they might enjoy eating when they have an acute illness.
In this article, we take a look at 10 easy-to-digest foods that may help people who are experiencing or recovering from illness.
Ten easy-to-digest foods
The foods listed below are usually more easily digested than other, more complex foods that take larger amounts of the body’s energy to break down.
Toast is often a staple of a bland diet. One reason for this is that it tends to be easy for the stomach and gut to digest.
Toast can be helpful to decrease nausea and reduce heartburn. But not all toast is the same.
Whole wheat bread is high in fiber and can be difficult for some people to digest. So, to avoid digestion problems, a person can stick to white toast and skip the butter when they have been unwell.
If someone has an intolerance to wheat or gluten-containing foods, they can choose a wheat or gluten-free bread option.
2. White rice
Rice is a grain that is a good energy source for the body’s needs. But not all grains are easy to digest. Those high in fiber, such as brown rice, can contribute to digestive issues, such as diarrhea, bloating, and gas.
When looking for grains that are easy on the digestive system, white rather than brown rice may be a better option that will also provide carbohydrates for energy.
3. Saltine crackers
Saltine crackers are often suggested to treat nausea and indigestion, as well as morning sickness. Crackers contain carbohydrates for energy and are bland, which makes them digestion-friendly.
4. Bananas
Bananas are a good source of carbohydrates that can be digested easily by most people. In ripe bananas, these carbs are even more accessible.
Bananas are also a good choice because they provide the body with potassium, which can be lost during a bout of diarrhea.
5. Applesauce
Fruit is part of a healthy diet. But because of the fiber content, it can lead to digestive problems. Applesauce is an excellent choice for a more easily digestible source of fruit. Although it contains some fiber, it has less than a whole apple that can be harder on the stomach.
Also, applesauce contains pectin, which is a soluble fiber that may help treat diarrhea.
The sugar and carbs also provide an energy boost.
Apples and applesauce contain fermentable carbohydrates or good sugars that feed gut bacteria, but these may aggravate symptoms of irritable bowel syndrome (IBS). If someone has IBS, they can substitute apples for blueberries or grapes.
6. Eggs
Eggs provide protein and minerals that help keep the body healthy. Scrambled eggs are soft, simple and are easily broken down, which makes them favorable for people who are getting over a stomach virus or a bout of nausea.
Both the white and the yolk are usually well tolerated and easily digested.
7. Sweet potatoes
Sweet potatoes are a good source of soluble fiber, which can be easier on the digestive system than insoluble fiber. Furthermore, soluble fiber increases the good bacteria in the intestines, which contributes to a healthy digestive system.
Again, sweet potatoes contain potassium, which is an electrolyte often lost during digestive upsets.
8. Chicken
Chicken provides a good source of lean protein, which helps the body repair itself.
Chicken tends to be easy to digest. It also contains no fiber, which makes it a good choice for people with digestive issues, such as IBS.
It is best to stick to skinless chicken that has been baked or grilled rather than fried. In the case of fried chicken, the oil can lead to stomach upset and aggravate digestive problems.
9. Salmon
Salmon is an excellent option when considering an easy-to-digest fish. It is high in protein and anti-inflammatory omega-3 fatty acids. Baked salmon is usually the best way to serve it for to keep digestion simple.
10. Gelatin
Gelatin is often the first food a person can eat in hospital after surgery. It is easy on the digestive system and can help treat the dehydration that is associated with vomiting and diarrhea.
Gelatin also contains no oil or fat and is a simple texture that goes down smoothly.
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