With the unhealthy lifestyle and increased consumption of fast foods, indigestion has become a common problem. Excessive consumption of junk food adversely affects our digestive system, causing problems like gas, bloating, diarrhoea, constipation 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 improve digestion by providing the important bacteria needed by it.
Best 10 Easily Digestible Foods:
People having a weak digestive system should incorporate the following easily digestible foods in their diet.
1. Brown Rice:
Brown rice is extremely easy to digest. Besides being a good source of carbohydrates, it is rich in fibre and much more easily digestible than white rice, which though easily digestible, can sometimes cause gas, constipation and diarrhea. Similarly, whole-grain breads and pasta are more easily digestible than the traditional white bread and pasta. In case of digestive disorders, all you need to do is have traditionally prepared brown rice, which is light, fluffy and easy on your digestive system.
One of the most widely consumed fruits, bananas are great for your digestive system. Besides being rich in potassium, they are a good source of fibre, contributing 12% of the recommended daily value of each. They are also an amazingly good source of vitamin C, providing 17% of your daily requirement of this vitamin. The best and the most natural way to improve your digestion is to peel and eat a banana. Raw bananas can also be cooked but cooking makes them difficult to digest.
Avocado is another fruit that is easy on your stomach and stimulates your digestive system. It has a nice texture and you can chew it up. When your food is properly broken down, it is digested easily. Besides being easily digestible, avocados are rich in healthy fats, potassium and fibre which provide additional health benefits. For greater digestive benefits, you can use mashed avocado to prepare guacamole or consume the fruit in whole form.
4. Leafy Vegetables:
Leafy veggies like cabbage, spinach and others are considered as super foods for your health. They are great for digestion, as well because they help flush out the foodstuffs that do not digest properly in the system. The rich variety of nutrients present in them is vital for your body. Leafy green vegetables are a great option if you wish to lose weight.
Dairy products are generally difficult to digest, but yogurt comes out as a clear exception. Its digestive abilities can be attributed to the presence of bacterium in it which improves digestion and immunity levels of the body. There are generally two types of yogurt-regular and Greek. Greek yogurt is prepared by straining the regular yogurt such that the whey is removed. It has a comparatively thicker consistency and a different flavour. Besides being rich in probiotics, yogurt is a good source of protein and calcium. Greek yogurt is even a better source of protein. For easier digestion, it is advisable to use plain yogurt without the added fruit, sugar or artificial sweeteners. You should also find out which type of yogurt is best for your digestion, full fat, low fat or non fat.
All varieties of fish are a good source of protein and omega-3 fatty acids. Salmon is the most easily digestible fish. Unlike most non-oily fish, it is rich in omega-3s, contains good amount of protein and is low in fat and cholesterol. Baked salmon is best for digestion. For a wholesome meal, you can combine it with baked sweet potato or steamed veggies for additional health benefits.
7. Chicken Breast:
Non-vegetarian food is generally considered uneasy on your digestive system. But there are exceptions like chicken breast and other lean meats like lean pork, lean turkey and lean beef. Not only are they rich in vitamins, minerals and proteins, but they fill you up without upsetting your stomach when cooked properly. Chicken breast is one of the richest sources of protein, but it does not contain any fibre so it is advisable to consume it along with fibre rich foods so that the chicken is digested easily. Your effective digestion also depends upon the cooking method to a great extent. Avoid frying chicken in oil as this might upset your stomach and make digestion more difficult. Instead, go for baked, boiled or grilled chicken to obtain digestive benefits.
Eggs are among the richest sources of proteins and minerals, but most of us are unaware of the fact that they are easily digestible food as well. You can consume both the yolk and the white to get more nutrients. Apart from chicken eggs, duck eggs are also worth trying. They are larger in size and more nutritious than chicken eggs. Hence, eggs are easy on your digestive system. If you want to lose weight, avoid the yolk and consume only egg white. For easy digestion, it is advisable to have scrambled or boiled eggs instead of fried eggs which are the hardest to digest.
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 easy digestibility of oatmeal can be attributed to its rich fibre content. It also helps in lowering cholesterol and provides you energy for the rest of the day. For greater benefits, avoid the instant oatmeal that is available in packets in different flavours. Instead go for traditional oats and flavour your oatmeal with natural fruits, pecans and other nuts or pure maple syrup. Have a 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 easy to digest, but also improves your digestion of other foods. This is because sauerkraut helps to increase the lactic acid bacteria that work to improve your digestion. Several types of sauerkraut can be prepared and all of them contain the nutritious properties of cabbage. For easier digestion you can use organic cabbage to prepare your sauerkraut. There are several recipes of sauerkraut so you can prepare a substantial amount to last you for more than one meal.
Thus, if digestive problems are the cause of your concern, go ahead and incorporate these food items in your diet. I’m sure you will notice a difference within a few days!!