Eating easy on the stomach: light food for any time of day

If you are struggling with gastrointestinal problems such as bloating, heartburn, nausea, abdominal pain, constipation or diarrhea, it can be helpful to switch to food that is gentle on the stomach. With fatty, spicy or even sweet food, we expect a lot from our body, which can be noticeable in the symptoms mentioned. Easily digestible food at the right times of the day can go easy on your stomach and curb your discomfort.

In this article you will learn:

  • Which foods are part of a healthy breakfast
  • What an easily digestible lunch and dinner looks like
  • Which foods to avoid

Tips for an easily digestible breakfast

Nutritionists recommend a serving of homemade granola for breakfast. In addition to whole grain flakes, it should ideally also contain nuts, grains, fresh fruit such as bananas or apples and low-fat milk or yogurt. You should rather avoid ready-made products from the supermarket, because they often contain a lot of sugar and only a few nutrients. You should also drink unsweetened herbal tea or water, but from a nutritional point of view there is nothing wrong with having one or two cups of coffee for breakfast if you do without sugar and cream.

Which bread is kind to the stomach?

Of course, you can also eat bread for breakfast instead of muesli. However, you should make sure to use bread with the highest possible fiber content. White bread and toast are therefore no longer necessary, and coarse wholemeal breads and very fresh bread are also not recommended for those who have a bad gastrointestinal tract. Stale bread and fine wholemeal bread , on the other hand, are considered to be gentle on the stomach or light foods .

You can top these with a light, low-fat cheese or a hard-boiled and sliced ​​egg. If you prefer a sweet diet in the morning , you can choose honey or fruit spread instead of nut nougat cream.

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Which nuts are easy to digest?

With the exception of peanuts and almonds, which in large quantities can cause stomach pain, all nuts are considered to be easily digestible. However, they should be consumed in moderation and not too often a day, as nuts are high in fat . The daily guideline is a handful, which is around 25 grams.

Which low-fat dairy products are good for the stomach?

Easily digestible dairy products include low-fat milk (1.5%), acidified dairy products such as curd milk, sour milk or natural yoghurt as well as mild cheeses with a maximum of 45% fat i. Tr. (Fat in the dry matter). It doesn’t matter whether you choose fresh, soft or semi-hard cheese for breakfast. However, you should avoid mold cheese, cream and whole milk , because they don’t get along well with  your ailing stomach.

Which low-acid fruits are recommended?

The most easily digestible types of fruit include bananas, pears and apples . When consuming it, however, you should always make sure that the fruit is really ripe, because unripe fruit can often cause stomach upset. Avocados, stone fruits such as cherries and citrus fruits are not recommended for breakfast.

(Ripe) bananas, pears and apples are easy to digest and recommended for consumption in the morning.

Stomach-friendly lunch and dinner

Which vegetables are easy to digest and why?

Easily digestible vegetables include fennel, carrots, fine zucchini, tomatoes, spinach, Swiss chard and green lettuce. They do not bloat the stomach and therefore usually do not cause any discomfort. Cooked or steamed vegetables are better tolerated than raw vegetables and are therefore a better and more stomach-friendly option for your lunch or dinner.

Which meat and which fish are particularly low in fat?

For many people, meat or fish should not be missing from a good lunch or evening meal. But which types of meat and fish go well with a bad stomach? Low -fat meat products include poultry meat ( skinless ) , veal, beef or mutton fillet, lean goat meat, game, rabbit and pigeon. For sausages, it is advisable to use poultry sausage, cold roasts, corned beef or boiled ham without a fat rim.

Even lean fresh and salt water fish as well as shellfish and crustaceans are part of a low-fat diet. On the other hand, you should avoid eel, herring, salmon, smoked fish and canned and pickled fish products. Due to the high fat content, they stay in the stomach longer and can put a strain on you.

In the case of meat and fish, however, it often also depends on the method of preparation whether they are particularly low in fat and therefore easily digestible. Therefore, one should use recipes in which meat and fish are not fried, breaded or cooked in fatty sauces, but rather braised, grilled, boiled, cooked in foil or prepared in a Roman pot .

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Which side dishes are suitable as food that is gentle on the stomach?

There are practically no restrictions on cereal products such as pasta, rice or semolina . Boiled vegetables and boiled vegetables are also suitable as a side dish for lunch or dinner. Greasy side dishes such as fried potatoes, French fries, potato salad with mayonnaise and bacon or croquettes are not advisable if you eat a diet that is gentle on the stomach.

Which spices should you avoid?

All hot spice mixtures are taboo for a sensitive stomach, stressed intestine or complaints such as an irritable stomach. It is important to avoid onions and garlic, large amounts of pepper and salt, horseradish, mustard and paprika powder. Use fresh or dried herbs and mild vinegar such as balsamic vinegar for seasoning .

If you pay attention to these tips when implementing your recipes, you can effectively protect your stomach.

Which types of tea stimulate digestion?

If you want to stimulate your digestion, you should use teas with the medicinal plants fennel, ginger, lemon balm, peppermint or sage .

Spicy mixtures of spices are taboo for sensitive stomachs and stressed intestines.

Nutrition tips: You should avoid these foods

Which foods cause gas?

Foods that contain soluble fiber are often responsible for excessive intestinal gas formation and thus also for flatulence . These include legumes, leek and onion plants, artichokes and cabbage vegetables. Even peanuts often lead to complaints, because they belong to the botanical legumes and are therefore not suitable for a stomach-friendly diet.

Which vegetables shouldn’t be eaten raw?

Vegetables such as potatoes, beans, elderberries, rhubarb and aubergines should never be eaten raw . As nightshade family, eggplants and potatoes can contain solanine, which is only destroyed by boiling and heating. Beans, in turn, contain phaseolins and can therefore cause nausea, stomach pain, vomiting or even seizures.

The sambunigrin contained in elderberry can also cause gastrointestinal complaints when consumed raw. Rhubarb, on the other hand, contains oxalic acid, which promotes kidney stones. So you should always cook or fry these vegetables .

Why are fried, deep-fried, breaded and smoked foods bad for digestion?

The fact that fried, deep-fried, breaded and smoked foods put a strain on the stomach is due to the fact that the preparation of these dishes requires a lot of fat and, in the case of smoking, salt. That’s why you should cook your food gently with water or use a steam cooker for vegetables. When searing meat, you should use little but high-quality fat such as olive or sunflower seed oil. These mainly contain unsaturated fatty acids, which, consumed in moderation, even have a positive effect on your health.

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But be careful: you should n’t overheat valuable oils with a lot of unsaturated fatty acids . Therefore, it is better to gently fry vegetables and meat.

Why are alcohol, coffee, and black tea bad for digestion?

Even if the vernacular advises digestive schnapps after a large meal, you should avoid alcohol with your meal . Alcohol does not promote digestion, it even has an inhibiting effect. Gastric emptying is delayed because the body first devotes itself to breaking down the alcohol before taking care of digestion. In addition, alcohol can lead to unpleasant symptoms such as an irritable stomach.

Coffee, on the other hand, stimulates acid secretion in the stomach. The consequence of this can be heartburn with acid regurgitation . Black tea can also irritate the stomach lining and lead to symptoms such as heartburn or abdominal pain. If the meal is too big, it is better to use a fine herbal tea than herbal schnapps.

More on this: Stomach upset: symptoms, causes, help

How does too much sugar affect digestion?

A high consumption of sugar can lead to poor digestion because the relationship between bacteria and fungi in the intestine can be shifted by the sugar. Incidentally, this applies not only to the consumption of table sugar and sweets that contain white sugar, but also of foods that contain a high proportion of white flour, which is why you should rather use whole grain products if you have gastrointestinal complaints. Too much sugar can lead to gas, abdominal pain, and diarrhea .

Alcohol delays gastric emptying because the body breaks it down first before dealing with digestion.

Eating gently on the stomach: Easily digestible food for your stomach

With the help of light foods,  you can counter certain diet-related gastrointestinal complaints. It can be helpful to keep a food diary to see which foods are particularly good for you and which are bothering you.

On too much fat and sugar you should do without, as well as ready meals. This is not only good for your gastrointestinal tract, but also for your entire body. Instead, eat more fruits and vegetables and prepare your own food. So you always know what you are adding to your body.

If you suspect an intolerance to fructose or lactose, you should consult a doctor. They can clarify with you whether there is a food intolerance and discuss possible treatment methods with you.

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