10 Easily Digestible Foods + 5 Difficult Ones

Eating easily digestible foods is one way to make sure that your digestive system gets a break and can function more smoothly. The digestive system is so important for your overall health and wellbeing that it’s in your best interest to keep it functioning at its best with foods that you tolerate well. Some foods are notorious for being difficult to digest, while others rate as being easily digested and passed through the system, or even improving your digestion by providing important bacteria it needs, as well as fiber to help balance out foods that don’t contain any fiber at all.

Here we outline the ten best foods you can eat for improved digestion, as well as spell out which foods have been known to muck up the digestive system when consumed.

1. Yogurt

Even though yogurt is a dairy product, and dairy products can cause stomach upset in those with lactose sensitivity, it is well tolerated by most and offers benefits to the digestive system not found in most foods.

There are basically two types of yogurt you can go with, regular and Greek. Greek yogurt is regular yogurt that has been strained to remove the whey. It has a thicker consistency and a different flavor. Try each to see which you prefer.

In addition to the probiotics yogurt contains, it is also a good source of protein and calcium. If you go with Greek yogurt you’ll be getting even more protein per ounce, and it still contains the live cultures that yogurt does.

How to prepare it for easier digestion: You’ll want to buy plain yogurt without the added fruit, as in most prepared yogurts that means more sugar, or artificial sweeteners if they’re labeled as light. See which type of yogurt is best for you to digest, full fat, low-fat, or non-fat.

2. Sauerkraut

Sauerkraut is fermented cabbage that is not only easy to digest but can improve your body’s ability to digest the other foods eaten in a meal.

It’s the lactic acid bacteria that works the digestive magic once you eat it. Your digestive system relies on a healthy supply of good bacteria, and sauerkraut helps add to those digestive bacteria.

There are several types of sauerkraut, and as long as they’ve been fermented they should help with your digestion. They’ll all be made with cabbage, as that’s built right into the name, so you’ll be getting the nutritious properties of cabbage no matter which style you go with.

How to prepare it for easier digestion: Making your own sauerkraut is not as hard as it seems, and is a great way to ensure it contains quality ingredients, like organic cabbage. Several recipes exist for making sauerkraut, just be sure to make a big batch so it will last you through many meals.

3. Kimchi

Kimchi is a staple at most meals in Korean cuisine, and it has an almost revered status in Korean culture as being good for your health.

While it is spicy, it is meant to help improve your digestion thanks to the fermentation process, which can take months when prepared according to tradition. There are even special kimchi refrigerators that keep it at the right temperature to ensure proper fermentation.

While kimchi is sometimes incorporated into main dishes like soups, chowders, and Korean pancakes, it is most often served as an accompaniment to the main meal, almost serving as a palate cleanser. You can adopt this tradition and reap the benefits of an improved digestion.

How to prepare it for easier digestion: You can find authentic kimchi on sale at most Asian food marts, and it’s not very expensive so you can try out a few different types and see which one you like most. The most popular kimchi is made from cabbage and comes in varying degrees of spiciness.

4. Chicken Breast

Chicken breast and other lean proteins are generally well accepted by the digestive system when eaten in reasonable quantities.

Other lean meats provide the same quality, so you can choose lean pork, lean beef, and lean turkey. These meats provide minerals and vitamins as well as protein, so you’re getting a wholesome food with little chance at upsetting your stomach as long as you cook them properly, see below for best preparation methods.

Chicken breast is one of the highest sources of protein out there, but it doesn’t contain any fiber, so you’ll want to make sure you eat a food high in fiber along with your chicken so that your digestive system can easily move the chicken through.

How to prepare it for easier digestion: Baked, boiled, or grilled is the best way to prepare chicken breast. Avoid frying it, as this only adds more oil to the process which can upset your stomach and make the chicken harder to digest.

5. Brown Rice

Add a side of brown rice to your plate and you’ll be getting a satisfying carbohydrate that provides fiber and may represent a better digestive option than ordinary white rice.

White rice is also a food that has a good track record for easy digestion, but can sometimes cause constipation, gas, or diarrhea.

Whole grain breads and pasta are also a better choice when it comes to digestibility than their white counterparts. The enriched flour used in white bread and traditional pasta has been known to be a digestive problem for some.

How to prepare it for easier digestion: Traditionally prepared brown rice is the best way to go, as it comes out light and fluffy and easy to eat.

6. Salmon

Few digestive complaints have been lodged regarding salmon, and it is one fish that is recommended by most health experts and many diet programs for its high protein content and omega-3s.

Salmon is not the only fish that is easy to digest. Most white fish is a good option for those looking to go easy on their digestive system. This is a lighter fish that’s less oily. You won’t get as many omega-3s from a non-oily fish in general, but they’ll still provide a good amount of protein, while being low in fat and cholesterol.

Salmon often gets credit for the high amounts of omega-3s it contains, and that makes it one of the most important foods on our list of foods that are easy to digest.

How to prepare it for easier digestion: Baked salmon is easiest on the digestion, and when paired with a baked sweet potato and a steamed veggie you’re looking at a wholesome, easy-to-digest, well-balanced meal.

7. Bananas

Bananas have been with us since the dawn of human history, and are one food that we have been eating for tens of thousands of years. They are one of the most natural foods for us, and they rarely present a problem in terms of digestion.

Many other fruits are easy to digest as well, but you’ll want to steer away from berries if you’ve been experiencing digestive difficulties. Even though berries are generally loaded with antioxidants and fiber, they’ve been known to cause digestive trouble for those with a sensitive system.

Bananas are famous for the potassium they provide, and they are also a good source of fiber, with one banana providing the same daily value of fiber as it does potassium at 12%. It’s also a surprisingly good source of Vitamin C, providing 17% of your daily Vitamin C needs.

How to prepare it for easier digestion: Peeling and eating a banana is the easiest and most natural way to eat it, and offers the best chance that it will not disrupt your digestion. The more you cook the banana or combine it with other foods, the bigger the chance of making it harder to digest.

8. Eggs

Eggs are a food that is well tolerated by most, and you can eat both the yolk and the white, as they are both high in minerals and protein.

Chicken eggs aren’t the only eggs that are easy to digest. If you haven’t tried duck eggs it may be worth seeking them out. These are generally larger and provide more nutrition than chicken eggs, while being just as easy on the digestive system.

By eating the entire egg you’ll be getting more minerals than you would if you just at the white. If you’re trying to lose weight, it’s best to avoid the yolks, but if you’re at a healthy weight you should eat the entire egg for the nourishment the yolks provide.

How to prepare it for easier digestion: Scrambled or boiled eggs seem to be the best tolerated form of eggs, with fried eggs being the hardest to digest because of the added oil.

9. Oatmeal

Oatmeal is one start to your morning that won’t derail the rest of your day due to digestive problems.

The fiber content of oatmeal is credited for its easy digestibility. It also provides a cholesterol lowering effect, and will give you energy to power you through your morning.

Avoid the instant oatmeal that comes in packets and in different flavors. Stick with traditional oats and make your own oatmeal flavoring it with all natural fruits, pure maple syrup, pecans and other nuts. You’ll be surprised what a difference it makes to replace artificial ingredients with all-natural real foods.

How to prepare it for easier digestion: Slow-cooked oatmeal made the traditional way is the best way to go, as instant oatmeal does not seem to be as easily digested. Try steel cut oats for even easier digestion.

10. Avocado

Avocados are easy on the stomach, and have a nice texture that makes them a breeze to chew up and start the digestive process. On that note, be sure to chew all of your food until it’s been properly broken down. This is a hard habit to start, but once you’ve established it you’ll notice an improved digestion.

You can add avocado to just about any meal as a sort of garnish. While they’re available year round, the best time to eat them is the summer and winter months.

Avocados are an excellent source of healthy fats, fiber, and potassium, so in addition to being an easily digested food, they will provide you with several things you body needs each day.

How to prepare it for easier digestion: Mashing avocado, such as for use in guacamole, makes this even more easy to digest, but eating it whole is fine too, as there’s no wrong way to eat an avocado when it comes to digestion.

5 Foods Known to Be Difficult to Digest

1. Dairy

Many adult Americans have shown signs of having at least some difficulty eating dairy products, either through diagnosed or undiagnosed lactose intolerance, or a sensitivity to lactose. One way to check if dairy is an issue for you is to exclude it from your diet for a period of time and then introduce it back in. One week would be a minimum, if you can go without it for a month this would give you a better idea of what your digestive system is like with and without dairy. The same strategy can be used with any food that you are suspicious of.

2. Grains

Grains have been facing increased scrutiny in recent years, with the rise of gluten-free diets as well as the Paleo Diet. Gluten in wheat has been singled out as being a problem for those with Crohn’s disease, and some simply follow a gluten-free diet to maintain a healthy weight because they are unable to process the gluten and have at the least a sensitivity to it. Followers of the Paleo Diet point out that grains are a somewhat recent addition to the human diet, and as such we haven’t developed the ability to properly digest them.

3. Hot Peppers

Hot peppers can inflame the digestive tract and cause indigestion, heartburn, or basic stomach upset. The higher you go on the Scoville scale the more likelihood there is that you’ll experience some form of digestive discomfort. Hot peppers are part of the nightshade family of vegetables, which overall can present digestive problems for those that are sensitive to them. These include tomatoes, potatoes, eggplant, and bell peppers. If you’ve picked up on the fact that your stomach rumbles and gurgles after eating certain meals, check to see if that meal included nightshade vegetables and then remove them from your diet to see if your digestion improves.

4. Chocolate

As unfortunate as it seems, chocolate can taste great but be a difficult food to digest. If you’ve noticed you have trouble digesting milk chocolate, try dark chocolate which is free of dairy and contains less sugar. It can be a bit bitter the more pure you go, but you can experiment with different ranges of purity to see which one provides the best ratio of taste to digestive ability.

5. Corn

You’ve likely experienced how corn can pass undigested through the entire digestive system. It has a large number of carbohydrates, so if you do eat corn make sure you’re eating it along with a protein, and keep your portion size under control. One problem is that almost all corn conventionally grown has also been genetically modified. GMO foods can present a problem for the digestive system due to the artificial tinkering that’s been done to them. Popcorn is also known as a food that’s hard to digest. If you notice that you’re not able to process it even in smaller amounts it may be best to avoid corn.

Give your digestive system a break and avoid stomach upset with these easily digestible foods…

Have an upset stomach? Try one of these tummy soothing teas.

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  1. Hany Hanna says:

    Very informative…but everyone is an individual….bananas wreak havoc on my stomach…even though I love bananas they give me terrible indigestion and heartburn

    • D. says:

      Hanna …you probably have some accumulated dampness in your stomach/spleen if bananas have that effect. You probably also get this from avocados and fruit juices right? Best to avoid these foods. Avocado should just be eaten in moderation anyway for most people. Eating turnips (steamed is best) and using spices lightly in cooking is good to dispel dampness and phlegm. Since you have heartburn avoid very hot spices like garlic and red and black pepper. Ginger would be good as it’s warm rather than hot. The peel of tangerine prepared by dry cooking and then sokaing in a tea has a stong drying effect, so it’s best to see a TCM practiitioner before trying that. Perhaps it would be TOO drying for you.

      • Shari Hussenbocus, RD, CDE says:

        D.: People who suffer from heartburn often have high levels of inflammation + bacterial overgrowth in their gut. Garlic, red and black pepper all possess anti-inflammatory properties that can actually help the stomach lining heal. To get rid of heartburn, it would be more beneficial to eliminate foods that upset our gut flora. Eg: industrial seed oils, wheat, sugar, HFCS, processed foods.

    • Shari Hussenbocus, RD, CDE says:

      Hany Hanna: If you suffer from indigestion and heartburn when you eat bananas, it could be that you have low stomach acid. One of the functions of stomach acid is to kill bad bacteria – if you don’t have enough, the bad bacteria will be able to multiply in your stomach. And once they do, they will further suppress the production of stomach acid. There are natural protocols you can follow to help your body overcome this. Regarding garlic, it possesses anti-bacterial properties and could help tone down bacterial overgrowth.

    • Faiz says:

      You are correct same is the case with me.

    • ryann says:

      hey love it

  2. joe says:

    oatmeal is a grain

  3. Baz says:

    So the easiest foods to digest are yogurt and brown rice and the hardest are dairy and grains?.

    Yogurt = dairy and rice = grains.

    Who writes this crap?

    • BC says:

      Yogurt contains probiotics (bacteria) which actually aid in digestion. Rice is technically not a grain, it’s a seed like quinoa.

      • Noah says:

        Every cereal grain is a seed. However, the edible part of rice seed is the grain inside the husk of the rice seed. Also, kimchi is fermented in shitloads of red pepper powder. I just got back from South Korea and couldn’t eat for two days from too much of that, it’s horrible for ur body. South Korea has the highest gastric cancer rate in the world because of how toxic their ridiculously common signature staple food is.

    • Marilyn says:

      I’m Caucasian and allergic to rice.
      Ten percent of Japanese are allergic to rice.

      Kimchi has hot peppers as an ingredient.

      Who writes this stuff? People who aren’t qualified and don’t know the content area. Regurgitation isn’t education.

  4. KEATSS says:

    Yes, but not wheat which is the real problem.

  5. Paulie says:

    Not all Bananas are easy to digest.

    • Bluebird says:

      It’s hard to find information on food, I have a bad digestive system, read on one site bananas are easy to digest and another site says bananas are hard to digest, I need to eat food that’s easy to digest, I feel
      like I am dying and my stomach is in bad pain all the time, my life is ruined, anyone know of a good site that has good information on easy to digest food that will save my life.

      • w0t says:

        EAT OATMEAL! Oat bran is realllly good because of the soluble fibre. Choose organic, but not quick-oats, something all-natural. It works wonders, good luck!

      • kniffs says:


      • MizRaci says:

        Hey Bluebird,
        I feel your pain, I also have the same kind of issues. I have had so many tests and still NO diagnosis. I have had abdominal ultrasound results revealed my no gall stones etc, Hiatus Hernia was ruled out, pancreas and spleen were ok as was my liver etc etc, I was then referred for a HIDA scan ( Gall Bladder Function test) to see if my gall bladder was emptying and functioning properly it is a apparently in perfect working order. I have also had a gastroscopy and colonoscopy which also got the all clear. My G.P put me on Nexium assuming it was Gastric Reflux but i still get the pain. I have now been seeing a gastroenterologist she put me on a diet which eliminated Wheat, Gluten, Fructose and Lactose, all stone fruits, cruciferous vegetables ( cauli & Brocc etc) Honey, Onions!!! I Followed instruction religiously but guess what I STILL get the pain. She now has me on a different medication called SOMAC which still has not fixed the problem. I am lucky to get 3-4 of decent sleep a day, some nights i am up all night. When you say it has ruined your life I know exactly how you feel!!! If you would like someone to talk to who knows what you are experiencing please reply and I will be happy to talk with you!!!

        • Ricardo says:

          This is for Everyone who has digestive problems.

          Stop Eat These 10 Bad Foods:
          Olive Oil in a bottle
          Meat with Nitrates
          Well Done Red Meat
          Carbonated Drinks
          Skins of Baked Potatoes, Yams and Sweet Potatoes
          Fried Food

          Just stop it, stop eating these things and food that contains these things.

          Gluten: found in Wheat, Barley, Rye and Oats CANNOT be digested. When you wipe, if the tissue doesn’t stay white, your diet is Wrong. The first step is to stop eating Gluten. Why? Because when the small intestine attempts to absorb an undigested Protein (Gluten) it becomes destroyed or inflamed. Then it can’t even absorb the little nutrients there are in your food. Result? You feel like crap.

          Oil in a bottle: cook with thus and your putting yourself min serious danger. Oils oxidize when you heat them. If you then eat that, your now putting oxidative stress on your body. Oxidize Atoms will stick to body tissue and destroy it. And contributes to CANCER.

          Nitrates found in Turkey or Pork is a nasty NASTY chemical. This again causes oxidative stress on the body increasing greatly your chances of getting CANCER. Make sure your meat is Nitrate Free. Then you can eat all the bacon you want.

          Well done Red Meat. When beef and lamb are Grilled, Baked or Fried a chemical called a Heterocyclic Amine is made and this is a nasty bad daddy chemical that will mess you up. It oxidizes your body and causes cancer if eaten over long periods of time. Have it Rare or Medium rare if you want to escape cancer.

          Carbonated Drinks is a big no no. If you eat a healthy meal with some lovely healthy calories and nutrients you may as well of not eaten it. CO2 Carbon Dioxide Neutralizes Stomach acid. Your Stomach Wants To Be Acidic! How can you possibly digest anything without Stomach Acid? This goes for or those ALKALINE waters too, you should only be drinking that stuff between meals not during or look forward to seeing bits of undigested food in your steamy dump.

          Skins of Baked Potatoes, Yams and Sweet Potatoes all have a nasty chemical inside which AGAIN contribute to oxidative damage. Have them boiled, broiled or in a croc pot then the skins are completely harmless.

          And Now for FRIED FOOD. This is the biggest VOODOO DADDY in the history of Bad Foods. Don’t even look at it yet alone eat it. ACRYLAMIDES are found in Fried Food. Cooked in oil not only are you cooking in oil but you are saturating that food with it. This is a very bad idea and is what causes obesity and CANCER. Stop eating Fried food if you don’t want cancer. If you want cancer then carry on taking your kids, friends and family to a cheap meal at KFC, MCDONALD’S OR FISH N CHIP SHOPS. Cheap, Quick and Easy you say. Death is the outcome for people with that mentality. You will get cancer, lose all your money to receive chemo which does not work (in fact it is a dangerous procedure in which they oxidize the whole body in the hope that it will destroy the cancer cells with it… How immature. This is why your hair falls out. It’s all money making and they know it kills you) and then you die.

          I don’t care what digestive problem you have if your eating any of these foods I’m not surprised.

        • guest says:

          I had very similar problems and was eventually diagnosed with gastroparesis. Please ask your doc for a gastric emptying study.

          • Riki says:

            I also have gastropaersis and a lot of comments on this thread suggest some of you could possibly have the same disease. As another poster commented, ask your Doctor to send you for a gastric emptying test which determines how long it takes for food to travel from your stomach to your intestine. The vagus nerve that processes your food can be damaged. Causes can include diabetes, surgery which accidentally damages the nerve or can be idiopathic (no reason discovered). A low fibre diet, fluids, shakes etc help alleviate symptoms. I have a pacemaker implanted in my stomach to allow it to work. Definitely keep asking for referrals to specialists until you find your answer.

        • Lisa Sullivan Tapley says:

          Have you been checked for sphincter of oddi Ironton l dysfunction? Worse pain ever! Worse than child birth! I got a sphincectomy with mammotry. Fixed that pain… Buy I still have to watch what I eat

        • glenda josey says:

          You could be suffering from Diverticulitis

        • Triin says:

          There have been lots of people getting support and answeres from the Facebook IBS support group. I highly recommend.

        • Nancy says:

          Hi, I’m thinking about Bluebird and the person who responded to her with such empathy. I also have terrible pain and problems with my digestion and had a series of tests which showed nothing. The beginning of my stomach problems began after I had lunch at a friends. She served a mixed green salad with roasted chicken. Within 15 minutes of eating this I was bent over in pain and then had chronic “rushing to the bathroom” problems for two weeks when I finally contacted my doctor and had so-o many tests. I believe so many digestive problems come from the way our foods have been grown. Things we ate over the years without realizing they were covered in poison. Our healthy gut has been put to the test and now it’s breaking down and we are having similar, but different, issues in our digestion. I’m going to try a detox for parasites and see if that’s what’s causing the problem for me. I’m hoping we all find solutions. I’ll mention one of the most beneficial solutions for my pain has been ginger root tea which I make at home. Also, fennel seed caps and fennel seed tea. I also eat lots of garlic, fresh and in every dish I cook at home. I do not eat in restaurants, since I’m not sure what’s in the food, and keep a day to day routine that helps keep my pain and discomfort less day to day.

        • Eunice Teunissen says:

          I also have a lot of digestive issues! But wheat is certainly the biggest culprit! I have had 30″ of my intestines removed. And have stomach pain & terrible gas. It’s mostly caused by hard to digest food. Wish I knew what to eat & what not to! Would make things a lot simpler.

        • Katie says:

          I understand spending most of your life being miserable trying to eat anything without feeling sick or stomach pain afterwards. It wasn’t until I was 31 after running what seemed to be a millionice, many repetitive tests, my surgeon, while doing a hysterectomy on me, found my appendix, that couldn’t be found with any test and several prior surgeries, wasn’t where they are normally located, found it was inverted and and wrapped around my Colon, causing my life long digestive issues. He removed it and I’ve been fine since. Also having pain in the area of my Gallbladder for about a year, once again couldn’t eat or even drink water, all tests came back negative, we decided to remove it anyway, and my life, once again, went back to normal. My point being, is that tests, unfortunately are not always definitive. If you are having serious digestive problems, find yourself a good family doctor who can refer you to a good surgeon, that’s the key to getting and staying healthy when you have any medical issues, along with a healthy diet and exercise whenever possible, for me, I walk 2 miles a day, best advice my doctor gave me when I was younger, it helps immensely, excellent exercise and great for the heart and reducing stress.

        • Jamie says:

          For people having some issues i had the same thing, in pain for 2 weeks straight. I went to a gastrologist and did an endoscopy. I have this thing called gastroparesis. This is where your stomach muscles don’t contract to digest the food that is in your stomach. Ask your doctor about it. I hope this can help some of you. 🙂

        • Jacqueline Hayes says:

          There is a gut, brain connection. Go to brokenbrain.com. Dr Mark Hyman MD
          This could help a lot of us. Good luck.

        • angie says:

          did you ever find any relief. i know i am 2 years late but i just read your post and experiencing the same problems. i had all the same test you stated and still no resolution for the reflux gastric problems. what the latest on your health? did your doctor recommend a non fat diet?

      • ann says:

        Bluebird, I have the same problem as you just described.l 13 plus years now. I have undergone literally dozens of tests and several specialists with no helpful diagnosis. My system stops up continually and refuses to digest or tolerate almost all foods with fiber. I experience much pain and nausea and am now housebound

        • Shari Hussenbocus, RD, CDE says:

          Ann: Have you tried working with a naturopathic dietitian or one specializing in digestive issues? Unfortunately, conventional medicine is not much help in cases like yours. If you have a digestive issue, your immune system will be constantly on the alert + your level of inflammation will be high, causing pain.

      • Grace says:

        I have been diagnosed as having to much acid in my stomach. I have a list a mile long of foods I cannot eat & when I push the limit & my stomach kills me. That’s the time I go on a bland diet, I cook 1 Minute Oatmeal using Almond milk instead of water & I eat that breakfast, lunch & dinner. The trick is “don’t” over fill your stomach, I eat every two hours, I measure the amount of food I eat so it’s not so tempting to over eat, I eat Dannon Light & Fit Yogurt Vanilla flavor between meals & sometimes I eat saltine crackers.
        Elevate the head of your bed 6″ & DO NOT sleep on your right side…no joke that’s the only helpful information a doctor has ever given me!!! (I am a 35 yr survived of indigestion.)

      • Shari Hussenbocus, RD, CDE says:

        Bluebird: I hope you’re feeling better now. If your stomach causes that much pain, it could indicate that you have an overgrowth of bacteria (possibly h.pylori) in your stomach. These bacteria would cause your stomach to produce less acid (because they would die otherwise) and in doing so, they are able to reproduce even more. In your case, it would be a good idea to follow a digestive protocol under the supervision of a naturopathic dietitian or naturopathic doctor. The protocol will help you know the root cause of your issue and treat it. I wish you prompt recovery.

      • mike says:

        Livestrong.com or Mayoclinic.com

      • Bobbi says:

        Hi. I know how you feel. I hope your doing fine now. That exact thing happened to me and it seemed like know one medical seemed to care. Just wanted me to take more mess. I did find a nutrition plan that helped me get way better. I went off of it a few times and I always end up in the hospital. This last time I was there for five days with pain so unbearable that I lived on dilaudid. And that is so bad. That drug interactions felt was hurting me worse. I finally came home yesterday with no pain meds.ihatemedication. if I lay still I can handle it. I started back on my nutrition plan as soon as I got home. I drink it like water which is easy Cuz my stomach can’t handle any type of volume. It’s now been 7 hours of sipping these nutrients that are so easy to digest that I feel a bit stronger and the pain is a bit more tolerable.wish I could share with you. I know how you feel. Hopefully by this time you have improved . I hope so any way. If you are ever in that place again, please don’t hesitate to contact me. I will let you know how to get ahold of these basic easy to digest nutrients. Bobbi.

      • James says:

        Go to the doctor and get tests done. I have he same problem and my tests showed I had h. Pylori.

      • Suzy says:

        Hi Blubird,
        I have been studying nutrition for a few years, since I stopped smoking and went health mad. I’m not qualified in any of it, but my experience led me to the blood type diet, which I tried to deal with a skin allergy.
        I live my life by it now! I’m slim healthy, strong and mentally/emotiona fit.
        When people ask me what I do to look so good, I tell them to give it a try.
        It’s not a fad, it’s science.
        Good luck

      • john says:

        veryone, after listening people here I recalled my past.I spent almost 4 yrs with stomach problems and with chronic dyspepsia. I performed all the tests but didn’t diagnosed. but THANKX to GOD,I am recovered now.in my experience no English medicine work for me.So I chose nature.if you follow following food list you will definitely get some relief almost 60_70% .
        doing talk in short following things I use.
        first a 3 day fruit fast,no heavy carb,no wheat for at least 2 months.
        apple cider vinegar, homemade applesauce, homemade sauerkraut,additional probiotic supplement.
        I also used herbal blends such as fennel seeds,carom seeds,black salt,Indian gooseberry, aloevera juice,cranberry extract, high fiber supplement,,,
        fruits include, pineapple, crushed apple,boiled sweet potato,berries,ripe bananas, grapes, carrots juice, beetroot juice
        dry fruit used were soaked almond and raisons only
        only chicken soup with vegs.
        boiled rice,
        don’t eat raw veges.
        little amount of honey I used daily.
        chamomile+ Ginger+fennel+carom seed+cardamom tea(2times)
        powder of (anise seed, cinnamon, liquorice, black salt)
        night walk + yoga
        oil used was olive
        one multivitamin tab daily
        2 tabs of digestive enzymes
        peppermint+garlic+pomegranate blend daily.
        no use of onion.
        I used hydrolyzed whey protein.
        also diluted ,no flavr yogurt.
        dont eat chocolate, cookies at any cost
        try to take anima weekly.
        use isphaghol husk daily.
        jxt follow this you will definitely cure yourself.and pray for me.

    • Bluebird says:

      Pauline your right sometimes I can eat one ok and another time it’s hell, I know over ripe has too much sugar, maybe that’s why , don’t want to eat green bananas scared if not ripe from tree it will be hard to digest.

  6. Helen says:

    Corn is hard to digest, really? For me, corn is easier to digest than banana.

  7. Theodore says:

    The photo accompanying “grains” is actually a non-cereal and gluten-free grain, buckwheat.

  8. Mark Hull says:

    All the food on GOD’S planet we are meant to enjoy. You have problem’s with digestion so do I. It is better to stay with food you can tolerate. Than to suffer with stomach issues. Digestion is a minefield of hazard’s.

  9. MizRaci says:

    I have had so many tests and still NO diagnosis. I have had abdominal ultrasound results revealed my no gall stones etc, Hiatus Hernia was ruled out, pancreas and spleen were ok as was my liver etc etc, I was then referred for a HIDA scan ( Gall Bladder Function test) to see if my gall bladder was emptying and functioning properly it is a apparently in perfect working order. I have also had a gastroscopy and colonoscopy which also got the all clear. My G.P put me on Nexium assuming it was Gastric Reflux but i still get the pain. I have now been seeing a gastroenterologist she put me on a diet which eliminated Wheat, Gluten, Fructose and Lactose, all stone fruits, cruciferous vegetables ( cauli & Brocc etc) Honey, Onions!!! I Followed instruction religiously but guess what I STILL get the pain. She now has me on a different medication called SOMAC which still has not fixed the problem. I am lucky to get 3-4 hrs of decent sleep a day, some nights i am up all night. I am exhausted I don’t know what else to do, this has been going on for 8 months now and I am still no closer to knowing whats happening to me…. 🙁

    • Grace says:

      MizRaci read my post submitted a few minutes ago. I’ve had every test to to the medical field & the medications they prescribe cause me more pain. In 1980 when this stomach problem began I lost close to 30 lb in less than a year.
      You can be healthy again & you can sleep without waking up in pain! (Read My AbovePost)
      It will take time “don’t over fill your stomach” wait four hours after eating before going to bed.

    • Shari Hussenbocus, RD, CDE says:

      MizRaci: Drugs like Nexium can actually reduce your stomach acid production by as much as 90%. One of the functions of stomach acid is to kill bad bacteria. If you took it on a regular basis, it could be that your gut flora has been severely affected and is now composed of more bad bacteria than healthy ones. Bad bacteria will wreak havoc on your entire body. Plus, since stomach acid also helps digestion, not having enough could actually cause undigested food particles such as proteins to reach your intestine when they’re not supposed to. This would cause your immune system to flare up leading to widespread inflammation in your body.

      Have you tried working with a naturopathic dietitian or naturopathic doctor? There are digestive protocols you can follow in order to 1. restore the acid in your stomach and 2. kill bad bacteria and yeast that could be making you sick and affecting the quality of your sleep (the gut and the brain are linked).

    • Abby says:

      Have you been tested for H-Pylori? It’s a stomach bacteria that’s common, but often overlooked. I’ve had serveral friends with similar complaints. Took years to get a diagnosis. Ask your doctor to test for it. The treatment takes some time but it’s worth it.

    • Laura says:

      Had all that done and a christian gastroenterologist explained H pylori a bacteria picked up from food or other sources. Once treated right you will be great. Also, if there is a high ANA level in your body (inflammation) will irritate the stomach and burn badly because the stomach cannot produce (enough) stomach acid. There are great digestive enzymes at your local health food store and and probiotics. You need these daily without forgetting them ever. Lose weight and look up online the anti-inflammatory diet. You be faithful and God will be faithful-HOW BAD DO YOU WANT GREAT DIGESTION HEALTH. That’s where the rubber meets the road. Be healthy!

  10. Marshal says:

    I found banana to cause me indigestion. If I eat more than two bananas, they tend to create heaviness in the stomach and also leads to motion. What could be the problem, and how I can get rid of this

    • Shari Hussenbocus, RD, CDE says:

      It sounds like you could have gut dysbiosis or an overgrowth of various pathogens (bad bacteria) in your gut. These bacteria feed on the sugar in the banana and produce gas. This doesn’t mean you should stop eating bananas — but your body is telling you that you have to rebalance your gut flora. Don’t worry; with specific dietary protocols, you’ll feel healthy in no time 🙂

  11. muhammad rafique says:

    Good and useful information

  12. Josue says:

    Very well written and informative. Kim-chi = yum! Perhaps the writer should re-examine including brown rice on this list. The fact that white has been the unanimous choice of every Asian country since time immemorial should be a clue. This is a very informative and rational video on white vs. brown rice – enjoy: https://www.youtube.com/watch?v=XPc81GQo-es

  13. Jenn says:

    For all the people suffering digestive issues you may need to eliminate all dairy, sugar and wheat for a time and get on a powerful probiotic like VSL#3 and consider seeing a naturopathic doctor. I give you this advice because it is what was required for me to heal my gut after a diagnosis of microscopic colitis that was ruining my life. The Dr’s could only give me medication and tell me to take Imodium or Pepto. The naturopath led me to deal with the underlying cause.

  14. I have indigestion problem and some of the foods, I eat with fear. The kind of foods listed above, I believe are good with the exception of Sauerkraut fermented cabbage not common here and where to get it not mentioned. It is one of common food in Germany. The other food not mentioned is potatoes – I think mashed potatoes is good. Banana is one of the best fruit, I call it innocent fruit with the affordability plus its benefit.

    • Shari Hussenbocus, RD, CDE says:

      Yeshi Gemaneh: I suggest you make your own saurkraut – it will cost less than the store-bought brands + will contain more probiotics. It’s really easy to make: you just need clean pots, a cabbage and some salt. Check out this video for help: https://www.youtube.com/watch?v=lpkQbhq4bYQ
      Note: You can simply chop the cabbage if you don’t have a food processor.

      • Thank you for the respond on sauerkraut, I will follow the instruction, and I will make my own. The only doubt I have, mostly sour foods would irritate stomach and my fear it might aggravate the irritation. For instance when I eat fermented food such as my national food like “injera” not agreeable with my digestion system. By the way eating hot pepper is not as it is been thought – in moderation is good. Anyway, I appreciated your thoughtfulness.

      • Deirdre says:

        Shari, Thanks for your great sharing on here, it’s apparent you are skillful in helping others improve their functioning with dietary shifts. I’m so grateful to have some guidance trying to support my friend…

  15. Marcin says:

    I agree that chicken breast is easy to digest when compared with red meat such as pork, but it is not easy to digest food in itself. In this regard vegetables are much easier to digest.

    I disagree that hot peppers are difficult to digest. Hot peppers actually boost the power of digestion.

  16. Rob says:

    I cant believe you mentioned the Paleo Diet twice. People who eat a Paleo diet are retarded and know absolutely nothing about nutrition.

    • Dave says:

      The so-called Paleo Diet is absolutely ridiculous. In fact, the *real* paleo diet did include grains, as has been shown now by more than one study. On a separate note, is there any evidence indicating that GMO corn is more difficult to digest than USDA Certified Organic corn? (as stated toward the end of this article)

  17. Bonnie says:

    This is kind of a crap article. There are almost more helpful tips in the comments! I suppose it shouldn’t be surprising, considering the disclaimer that basically says nothing here is vetted: “Bembu.com … is not written by health care professionals. All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. The information and opinions … are believed to be accurate according to the best discernment of the authors. … The publisher of this site is not responsible for any errors or omissions in any content herein.” Basically, there’s no editorial board overseeing the medical advice or the writing. Which would explain the advice in the article above that brown rice and whole grains are easier to digest, when in fact the opposite is true. Whole grains contain the bran – this insoluble fiber is tough to digest. The soluble fiber in the germ (ie white rice, white flour) is easier to digest. White rice is easier to digest than brown. White bread is easier to digest than whole-brain bread. Etc.

  18. Michael says:

    Anyone with heartburn or acid reflux try buttermilk natures cure …it’s a super food

  19. Filipe says:

    Yogurt has milk protein, and is mostly casein (greek yogurt even more so). Casein is super slow to absorb and can take up to 7h to digest. It is therefore a very poor choice.

  20. bob says:

    They shouldn’t be promoting dairy, human adults are not baby calves, should not be consuming breast milk in any form. Yuck.

  21. Thomas says:

    There is no data that corn can mess with your digestion system because of GMOs, practically every food we eat now has been genetically modified at one point or another. Just crossing species of different vegetables through nature is still genetically modifying them, it’s not like they put animal DNA in your food, it’s just just from another plant or source found in nature

    • Jo says:

      Cross breeding plants is different from what is called GMOs. When a plant is generically modified in a lab, they take the DNA from a bacteria, tbat is naturally immune to glyphosate, and use a gene splicing gun to insert it into the DNA of the plant. It would be like mixing the DNA of a wolf with the DNA of a bat. Not something that happens in nature. Hybrids are products of cross pollination.
      Everyone that supports a Paleo diet,
      As far as going “Paleo”. We did that and it wreaked havoc on our systems. We were in fact created to eat grains. Anyone who thinks going grain free is what our ancestors did is an idiot. There were only a select few that did not have gardens and grow grains and other foods. This article is written by someone who did not explore both sides.

      For indigestion and heartburn, try apple cider vinegar. 1 tablespoon in a cup of warm water with honey to taste. Works wonders.

  22. Joie says:

    I had stage 3 colon cancer, chemoed, illeostomy , resectioned, radiation. That was 2012/2013.
    All kinds of issues getting anywhere near normal for years. Tried not eating this, not eating that. The problem remained. I have always eaten very healthy, w slight detours. Believe or not when I would eat a couple of wings, or share nachos, my stomach would be fine. I didn’t take it as a liscense to eat badly, but the less fiber, the less bacteria on food , the better I tolerated it. I am a big one for the biome, but I couldn’t quite piece it together. Well finally did, I eat sourdough, whole grain , that I make myself, I eat cultured butter, kefir water,yoghurt that’s organic and plain, cheese oozing bacteria,sometimes kumbucha, kimchi I make myself, sauerkraut locally made organic. Guess what, I have solid poops, my butt hole doesn’t feel like someone is lighting a cigar down there, I am not doubled over in pain or running to the bathroom. I don’t eat sugar, I don’t eat pork,I have beef rarely, I love fish,but only eat when it is very fresh and local. I do eat chi chicken and eggs. I only do yoghurt and cheese, no milk.it took less than six months to go from slightly better, to almost perfectly normal after years of pain , embarrassment, and exhaustion. Check it out : our ancestors didn’t have a refrigerator, they had bacteria that would preserve the food, eveyone fermented their food, which would change it, make it into something else. Eating food that isn’t predigested by bacteria is very hard on the system, calling on your own bacteria to digest it in a small amount of time. Perhaps people in perfect health can maintain this for awhile, but I now believe it is courting disaster. Check out all the fermented foods from around the world, not a coincidence,direct correlation. Let them digest it for you, promise you’ll be happier( no sugar or to many refined carbs: bad bacteria thrive on those)

  23. My recent experience with food is with a label “gluten free” I never heard in the past, but now I hear it often also saw on some flour packages. I am wondering if this is a new discovery, or if it has health related issues – or business trick. The same with “organic” and “non-organic” in short, created classification of foods. In my time there was no such things, and affected the prices as well. What is the opinion of health experts?

  24. Mirka says:

    In order to fix digestive problems you need to restart your body. The easiest to digest foods are the primitive ones cooked until very tender on a very low heat in its own juice. No salt, no sugar, no spices for that time being. If you feel like crap and your urine is clear it means kidneys are clogged and not filtrating toxins. Dr Gerson wrote several books about treating any condition, also a guy named Tom experimented on kidney filtration and it worked wonders

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