Here is a list of easily digestible food which you can include in your diet, to get relief from indigestion, constipation and bloating.These foods are a good choice during pregnancy while recovering from an injury and illness.
With the unhealthy lifestyle and increased consumption of fast foods, a common problem arises i.e. Indigestion.
Excessive consumption of junk food adversely affects our digestive system, causing problems like bloating, diarrhea, constipation, gas, etc. Consuming easily digestible food is the best way to facilitate the smooth functioning of the digestive system.
There are many foods that are easy on our digestive system and improves digestion by providing the important bacteria needed by it.
When Should You Eat Easily Digestible Foods?
Anytime your digestive system is stressed, you should focus on eating foods that are easy to digest. Given below are situations when you should eat food which are easy to digest.
1. Gastrointestinal Distress
This can include times when you are suffering from temporary gastrointestinal upset such as food poisoning or permanent conditions such as Cohn’s disease.
To some extent if you are focusing on treating these types of conditions, you will need to focus your efforts on specific foods that have been aggravating your condition. It is frequently coupled with food allergies and other complications that may make some food harder to digest than others.
2. Recovery Period
If you are recovering from an injury, surgery or a disease, eating foods that are simple to digest can shorten your recovery period. When your body is attempting to repair, you want to give it less things to pay attention so that it can focus more of its energy and resources toward getting you back to the regular state.
In many cases, injury or illness will also require you to restrict your activity and get more rest. When you are spending more time than normal in a resting position it is important to stick to foods that are easy to digest so that your system does not become bloated or uncomfortable.
3. Slow Aging
Those looking to slow down their natural aging process should focus on their diets which should contain foods that are simpler to digest. Putting little less stress on your system can help your body from premature signs of aging.
Many foods that are easy to digest are also high in nutrients.This balances the requirement of your body.
4. Loose Weight
Some people use a diet which mostly comprises of easily digestible foods when they are attempting to lose weight. Such foods are often quite filling so you do not feel hungry very soon.
Some foods that are easy to digest can also be used to clearing out the waste that may be trapped in your digestive system. It helps to cleanse your system, which will encourage healthy weight loss and more digestive comfort.
How To Find What Is The Best Easily Digestible Food For You?
There are little key rules that you have to keep in mind when you are designing an easily digestible nutrition diet.
1. Portion Size
The first step in developing a diet that is easy to digest is to pay attention to the portion size. In spite of having 2 or 3 large meals throughout the day, eat 5 or 6 small meals to ignore bloating. This encourages more regular digestion and helps your body stay in a natural rhythm or cycle.
2. Foods To Eat And Avoid
In general, foods that are prepared in a simple way without any spices or fat are easy to digest. Foods that are very sugary or include ingredients like alcohol or carbonated drinks can cause distress to your digestive system.
Stick to foods like fresh fruits Ex. apricots, squash, cantaloupe or lean proteins like scrambled eggs that do not put much stress on your digestive system.
3. Rice Diets
One of the most commonly recommended food in easy to digest list is rice. Those who are prone to extreme allergic reactions are advised to go on rice diets because rice allergies are extremely rare.
Rice is very easy to digest and its nutrients can be absorbed quite easily. Dry starches such as rice can also be used to settle an upset stomach.
4. Spur Digestive Process
In some cases, it may be necessary to stimulate the digestive process in order to soothe the digestive distress. Bananas are a food that is easily digestible which also contains the necessary enzymes to accelerate digestion.
Combining these foods with mashed or gelatin potatoes can help to ease the digestive tract when it is suffering from distress.
5. Get Enough Nutrition
You do not want to do this in a way that limits the amount of nutrition that is going into your system while focusing on easily digestible foods. To make sure that you are still getting the required vitamins and nutrients, eat a lot of leafy green vegetables such as cabbage.
6. Fermented Foods
If you are suffering from a digestive disorder that is caused by bacterial infections, fermented foods such as sauerkraut or yogurt can be ideal for your condition. These foods can help remove bad bacteria from your system that is making you sick. It helps to replace it with good bacteria that helps in breaking down the food.
Read More: H one Remedies For Irritable Bowel Syndrome
Best 13 Easily Digestible Foods
People having a poor digestive system should incorporate the following easily digestible foods in their diet.
These easy to digest food are best to be taken during pregnancy, while recovering from injury, stomach upset.Small babies can consume these food better digestion.
1. Brown Rice
Brown-Rice is extremely easily digestible. Besides being a fine source of carbohydrates, it is affluent in fibre and much more easily digestible than white rice. White rice is also easily digestible but can sometimes cause diarrhea, constipation and gas. Similarly, whole-grain bread is more easily digestible than the traditional white bread.
One of the most widely consumed fruits; bananas are great for your digestive system. At the side of being affluent in potassium, they are a fine source of fibre, contributing 12% of the recommended daily value of each.
They are also an amazingly quality source of vitamin C, providing 17% of your daily requirement of this vitamin. The most natural and the best way to improve your digestion is to peel and eat a banana.
Avocado is another fruit that is easy on your stomach and stimulates your digestive system. It has a good texture and you can chew it up.
At the side of being smoothly digestible, avocados are rich in potassium, healthy fats and fibre which provide extra health benefits. For considerable digestive benefits, you can use mashed avocado to make guacamole or consume the fruit in whole form.
4. Leafy Vegetables
Leafy veggies like spinach, cabbage and others are considered as super foods for your health. They are easy for digestion because they aid flush out the foodstuffs that do not digest properly in the system.
The affluent variety of nutrients present in them is vital for your body. Green leafy vegetables are a perfect option if you wish to lose weight.
Dairy products are generally difficult to digest, but yogurt comes out as a distinct exception. Its digestive abilities can be attributed to the presence of the bacterium in it which improves the digestion and immunity levels of the body.
Blueberries are loaded with vitamin C and fiber. At the side of providing various digestive health goods, it also possesses cancer-fighting antioxidants.
7. Cod Liver Oil
Cod liver oil is loaded with vitamin A and vitamin D. The presence of these vitamins is necessary to keep the digestive tract healthy and also prevents the development of various digestive problems in the GI tract.
8. Sweet Potatoes
Sweet potatoes, especially when consumed with their skins on, are a splendid food for digestive health. They provide manganese, complex carbohydrates and dietary fiber.
Sweet potatoes help in treating duodenal ulcers, peptic ulcers and some other crucial bowel ailments.
A bowl of piping hot oatmeal is indeed the healthiest way to start your day with as you are not likely to suffer from digestive problems during the rest of the day. The simple digestibility of oatmeal can be attributed to its affluent fibre content. It also helps in lessening cholesterol and provides you energy for the rest of the day.
For greater goods, prevent the instant oatmeal that is available in packets in unlike flavours. Instead go for traditional oats and flavour your oatmeal with pecans, natural fruits and other nuts or pure maple syrup. Have slow cooked oatmeal and use steel cut oats for better digestion.
The name might sound strange, but it is nothing but fermented cabbage. It is not only simple to digest, but also raises your digestion of other foods. This is because sauerkraut aids to surge the lactic acid bacteria that work to improve your digestion. Various of types of sauerkraut can be made and all of them contain the nutritious properties of cabbage.
For smoother digestion, you can use organic cabbage to prepare your sauerkraut. There are varieties of recipes of sauerkraut so you can prepare a substantial amount to last you for more than one meal.
11. Red Beets
Beetroots are excellent for digestive problems like constipation or abdominal upsets. Beetroots are rich in magnesium, potassium and fiber, which helps to remove the waste. All the nutrients exist in beetroots aid to maintain a healthy digestive system.
12. Beet Greens
The green tops of beetroot help to give significant relief to your stomach. They are rich in calcium, iron and beta-carotene. These excellent nutrients help in maintaining the health of the digestive tract lining.
It also helps in the smooth movement of the muscle fiber which aids in the bowel movement. Do not over quench in beet greens as they can weaken your teeth enamel since they contain the acidic substance.
The quote “an apple a day keeps the doctor away” is all true and very correct as it provides a variety of health benefits. They are rich in potassium, vitamin A, phosphorous, vitamin C and minerals. All these contents offer numerous digestive benefits like lowering constipation problems and improving satiety.
The presence of pectin, in apple aids to raise the good bacteria which help in the regular functioning of the intestinal health.