10 meals that are easy to digest and gentle on your stomach

If your stomach or throat is feeling delicate, easy-to-digest meals like soups and smoothies can be great additions to your menu.

Processing the ingredients – by cooking, blending or pureeing, for example – breaks down the food’s structure so it’s ‘predigested’ before it reaches your gut. 

The soft texture of these meals also makes them easier for your body to handle. This can be a real help if you have an upset stomach, an IBS flare-up or a sore throat.

These gentle dishes tend to contain less fibre and fat than other meals. Fibre and fat are the nutrients that require the most work to move through your digestive system.

Still, fibre is an incredibly important nutrient, so you shouldn’t cut back on it permanently. 

Fibre helps keep your gut healthy, and many of us could do with eating more; most people don’t get the 30 grams a day that experts recommend. 

Below, you’ll find recipes for delicious meals that are easy to digest and gentle on your system. 

We’ll then look at what to add to your shopping list, as well as which foods to steer clear of when you’re not feeling your best.

1. Greek yoghurt with clementine compote

Greek yoghurt is a versatile accompaniment, but it can also make a delicious meal in its own right.

It contains no fibre, making it easy to digest, while it offers a significant amount of protein.

The yoghurt’s smooth texture pairs nicely with this clementine compote for a tasty breakfast that goes down easy. The cooking process makes the clementine easy to digest.

Some yoghurts also contain live microbes that could support your gut and digestive health.

Regular yoghurt is less expensive than Greek yoghurt. While it doesn’t contain as much protein, it’s just as easy to digest.

2. Avocado, date and berry smoothie

Blending fruits and vegetables is a good way to make them easier on your gut. It’s because blending breaks up the food’s structure, or ‘matrix.’ 

This fruity smoothie provides plenty of plant nutrients, as well as sweetness.

Smoothies are quick to make, which may be especially helpful when you’re not feeling well. This one takes just 5 minutes.

3. Roasted carrot and parsnip soup

Soups are a great option when your gut is feeling delicate, and this vegetable soup is a real winner.

The recipe is also low in FODMAPs, a type of carbohydrate that can be difficult to digest. So, a low-FODMAP soup is less likely to trigger symptoms if you have IBS. And because the soup is blended, it’s easier on your system.

The chilli is optional, so if you think it might irritate your stomach, consider leaving it out for now.

4. Chicken soup

Chicken soup is an absolute classic when you’re not well, and for good reason.

Like other soups, it’s easy on your digestive system. And this chicken soup is low in fibre and fat, with chicken being one of the leanest meats around.

The use of stock as a base helps you stay hydrated, so this may be a better option than creamier soups.

5. Roasted cauliflower soup

It’s always good to have a range of soups in your repertoire. That’s why we’re recommending this roasted cauliflower soup as another easy-to-digest meal.

It takes 45 minutes to make, but the bulk is spent roasting the cauliflower, so it’s not a labour-intensive dish.

Butter beans help make this soup extra creamy. But because of the beans and cauliflower, this recipe isn’t ideal for people following a low-FODMAP diet. If this is you, the two soups above will be better options.

6. Smashed avocado on toast

It’s a modern brunch classic that’s also easy to digest. This smashed avocado recipe is simple to prepare and immensely satisfying.

To make it even easier on your gut, choose white bread for your toast. It’s low in fibre, as the refining process removes the wheat’s bran and germ. 

Sourdough is another good option because it’s easier to digest than bread made with baker’s yeast. 

If you want this meal to be softer, you don’t need to toast the bread. Leaving out the chilli and garlic could also make it easier on your stomach. You might try it with a poached egg.

7. Macaroni and cheese

Mac and cheese is a hearty, comforting dish. It’s also delightfully gooey, and the softness makes it gentle on your stomach.

This butternut squash and sage macaroni and cheese recipe takes only around 25 minutes to prepare. 

For a vegan alternative, try this vegan macaroni and cheese with crispy kale. 

If you’re not a fan of gluten-free pasta, pick white (not whole wheat) macaroni for a lower-fibre option.

Soft, well-boiled cauliflower or broccoli can contribute to either dish.

8. Spinach and feta quiche

A quiche takes a little more time than some of the other meals, but this soft picnic treat can be delicious straight from the oven and as a cold lunch later on. 

Meals like this spinach and feta quiche are often easy to digest, thanks to the eggs’ lack of fibre and moderate supply of fat.

It does contain dairy, and some people find dairy hard to digest due to a sugar called lactose. If this is you, a different recipe on the list might be a better choice.

9. Roasted Mediterranean vegetable frittata

If you’re looking for a meal with little lactose, this one may be a winner. Parmesan doesn’t contain much lactose, so you could try adding a little for flavour. 

Like the quiche, this roasted vegetable frittata has a lovely eggy foundation. It’s accompanied by some less fibrous vegetables, making the dish easier to digest.

If a doctor has recommended a low-fibre diet, you could skin the vegetables to reduce their fibre contents, making this frittata even easier on your gut.

10. Tarka dal

Dals are a type of soup made with pulses, like lentils or beans. They’re healthy, wholesome and packed with flavour.

This tarka dal contains a significant amount of fibre (14 g per serving), but the way you cook it results in a soft dish that’s easier to digest because the ingredients’ food matrices have been broken down.  

You may find that soaking the chana dal (split chickpeas) beforehand removes some of their FODMAPs, making this recipe more tolerable for people with IBS. It’s because FODMAPs are water-soluble, so they flow out into the soaking liquid. 

Easy-to-digest foods

When you need meals that are kinder to your gut, these strategies can help:

• Choose tinned fruits and vegetables in natural juices or spring water. 
• Cook fresh fruits and vegetables well, and consider blending, pureeing or stewing them. 
• Remove skins, seeds and pips before eating or cooking.
• Try fermented foods.
• Instead of whole-grain products, go with lower-fibre options, like white bread, white rice and white pasta. 
• Opt for lower-fat foods, including dairy products and lean meats.

It’s worth noting that we each respond to different foods in different ways. And this can be especially true when a health condition is affecting your gut.

If you have irritable bowel syndrome (IBS), for example, what’s difficult to digest can vary significantly from person to person.

Learn more about foods to eat if you have IBS. 

Other ways to help digestion

Here are some other ways to make your food easier to digest:

• Chew thoroughly. This will mean that your gut has less work to do.
• Cut your ingredients into smaller pieces. If you don’t feel like chopping or dicing, a food processor can be a great help. This, too, takes some of the burden off your digestive system.
• Ease away from strong flavours, like garlic, onions, herbs and spices. Some may not agree with your stomach. When you’re having difficulty digesting, bland can be a good thing.
• Be sure to drink plenty of fluids. These will keep you hydrated, help food move through your system and reduce the risk of constipation.

If you’re interested in easy-to-digest meals because of IBS, you might also be considering probiotics. But it’s a good idea to speak with a doctor first.

Foods to avoid

It’s important to know what to steer clear of when your digestive system needs a break.

Your gut has to work harder to digest:

• fried, greasy and fatty foods
• whole grains
• raw, fibrous vegetables
• raw fruits and vegetables with edible skins

If you have a lactose intolerance, dairy can be difficult to digest. Still, small amounts may not upset your gut.

Summary 

Easy-to-digest meals are usually soft, and they tend to be low in fibre and fat. Soups, smoothies and egg dishes can be great options.

It’s important not to limit your fibre intake too much. This nutrient is incredibly beneficial for your gut health, and most people don’t eat enough of it.

If you need easy-to-digest meals because a health condition is affecting your gut, be sure to contact a doctor if your symptoms don’t improve. The doctor can identify the underlying issue and work out the best way to manage it.

For more recipes and to learn about other gut health topics, visit Symprove’s Gut Hub.

Sources

Dietary interventions and irritable bowel syndrome – what really works? Current Opinion in Gastroenterology. (2023). Link. 

Efficacy of probiotics in irritable bowel syndrome: Systematic review and meta-analysis. Gastroenterology. (2023). Link.

Good foods to help your digestion. (2023). Link.

How to get more fibre into your diet. (2022). Link.

Irritable bowel syndrome. (2021). Link.

Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutrition Research. (2021). Link.

Sourdough fermented breads are more digestible than those started with baker’s yeast alone: An in vivo challenge dissecting distinct gastrointestinal responses. Nutrients. (2019). Link.