Fix bloating and heartburn with these easy-to-digest foods

Digestive issues like bloating or heartburn can be inconvenient and even painful, but knowing what kinds of food to eat can ease the discomfort that they cause. If you often suffer from these conditions, add more easy-to-digest foods to your diet.

Foods that can relieve digestive conditions

Various digestive problems like bloating, Crohn’s disease, gastroesophageal reflux disease (GERD), or indigestion can be treated by consuming foods that require “less digestive effort from your body.”

The foods listed below are nutritious, and most importantly, they are easy on the digestive system.

Activated nuts and seeds

Some individuals may have trouble digesting nuts and seeds, which contain anti-nutrients. Thankfully, you can deactivate these gut-harming nutrients.

When nuts and seeds are “activated” or soaked, the anti-nutrients in the skins of these foods are broken down and rinsed away.

Soak the following nuts and seeds to make gut-friendly meals or snacks:

  • Almonds
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Cooked fruits

Compared to cooked fruits, raw fruits have more enzymes and nutrients. If you have a digestive issue, your body will have trouble breaking down raw fruits.

Cooking fruits give you a head start on digestion by making the food easier to break down. Always select non-citrus fruits because they are less likely to trigger reflux symptoms compared to acidic fruits.

The following cooked fruits are easy to digest:

  • Any fruits without seeds or skins
  • Applesauce
  • Bananas
  • Berries
  • Pears

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To improve your digestion, peel and cook these fruits over low to medium heat. High heat can make them boil, which will increase their sugar content. Most fruits can be cooked on low to medium heat for 5-10 minutes, or until they start to break down. Take note that apples must cook longer compared to berries.

Cooked vegetables

Raw vegetables are good for you, but they can cause stomachaches in certain individuals. Raw vegetables have more fiber, unlike cooked produce.

Cooking vegetables helps breaks down fiber, which makes them easier to digest.

Here are some vegetables that can help ease indigestion when cooked:

  • Carrots
  • Parsnips
  • Pumpkin
  • Squash
  • Sweet potatoes
  • Zucchini

To make vegetables easier on your gut, cook them by roasting, sautéing, or steaming.

Poultry and seafood

People with digestive problems have difficulty breaking down red meat.

If you want to relieve your stomach issues, eat eggs, poultry, and seafood. These foods are easier to digest and they require fewer enzymes, which means less gas or intestinal pains.

Poultry and seafood are also easier for your body to process, unlike fattier cuts of meat.

Easy-to-digest meats and proteins include:

  • Bone broth
  • Chicken
  • Cod
  • Eggs
  • Salmon
  • Scallops
  • Shrimp
  • Trout
  • Tuna
  • Turkey

Foods that can worsen a digestive issue

When you’re already bloated or gassy, avoid foods that can make your condition worse. The foods listed below are harder to break down compared to a regular meal, especially if you’re already diagnosed with a health condition prone to digestive problems.

Cruciferous vegetables

Cruciferous vegetables are chock-full of vitamins and minerals, but they also have a sulfuric quality that can cause severe digestive problems, even if they are cooked. (Related: The 5 Foods You May Want to be Avoiding in Your Diet.)

Avoid these vegetables if you have digestive issues:

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower

Fatty meats

Some people have trouble digesting foods that contain saturated fat, which requires more enzymes to break down than poultry. Some kinds of meat have a higher fat content that can cause discomfort if you have gallbladder issues or other low enzyme levels.

If you have sensitive digestion, eliminate the following meats from your diet to ease your condition:

  • Bacon
  • Beef
  • Bison
  • Lamb
  • Pork

Unripe fruits

Fruits are full of antioxidants and vitamins, but you may have trouble digesting them if they aren’t fully ripe or if you’re also eating the peel or skin of the fruit.

Avoid eating these unripe fruits:

  • Any kind of dried or canned fruits
  • Bananas
  • Citrus fruits
  • Coconuts
  • Pineapple
  • Tomatoes

Unsoaked nuts and seeds

As mentioned above, nuts and seeds have anti-nutrients. These proteins are designed to protect the plants from being destroyed in the wild.

However, these anti-nutrients don’t automatically go away when nuts and seeds are harvested. To neutralize them, most nuts and seeds must soak for several hours or even one whole day. Keep in mind that beans and grains also have anti-nutrients that are difficult to digest.

Unless you’re soaking these nuts and seeds, avoid eating them:

  • Beans
  • Grains
  • Seeds
  • Tree nuts

If you have digestive issues, making small sacrifices can help prevent or relieve bloating or indigestion. Add these easy-to-digest foods to your diet to improve quality of life and address your digestive problems.

You can read more articles with tips on how to ease various digestive issues at

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