The 7 best stomach-friendly recipes for your stomach

Do you want to eat delicious despite stomach problems? No problem: with our stomach-friendly recipes you can conjure up dishes that not only taste great, but are also good for your stomach.

In this article you will learn

  •  which foods protect your stomach,
  • Which foods are better to avoid if you have stomach problems and
  •  how to conjure up delicious stomach-friendly dishes despite small restrictions.

What is stomach-friendly food?

If you have stomach problems, it can be a good idea to take it easy for a while . It is best to avoid foods that are difficult to digest, such as very fatty or irritating foods – these include, for example, spicy foods. Instead, go for easily digestible foods:

  • Low acid fruits: bananas, apples, pears
  • Vegetables: potatoes, sweet potatoes, peas, carrots, zucchini, fennel, spinach and tomatoes; Cooked vegetables are easier to digest than raw ones.
  • Meat and sausage: Skinless poultry, lean meat, low-fat sausages such as turkey, cold roast or boiled ham without a fat rim
  • Fish: lean fish as well as crustaceans and shellfish; Better to avoid fatty fish such as eel, herring, salmon and pickled fish products
  • nuts
  • Stale bread and fine instead of coarse whole grain bread
  • Owner
  • Milk and milk products: low-fat milk (1.5%), acidified milk products such as curd milk, sour milk or natural yoghurt as well as mild, low-fat cheeses
  • Pasta, rice, semolina

On the other hand, you should avoid alcohol . Coffee and black tea are best enjoyed in moderation. Deep-fried, breaded, fried, smoked, heavily spiced, spicy, very salty or sweet dishes are now ideally left behind in order to protect your stomach. Legumes (including peanuts) except peas, leeks and onions, artichokes and cabbage vegetables are very healthy, but often difficult to digest. We have summarized detailed information on stomach-friendly nutrition for you in a separate article.

Only soups and soft foods (so-called soft food)?Fortunately, this does not have to be the case with stomach problems. Despite certain restrictions, thanks to the wide variety of foods listed above, it is easy to cook delicious dishes that are gentle on the stomach. We’ll show you how!

Simply delicious: Recipes that are gentle on the stomach to cook yourself

Recipes for a stomach-friendly breakfast

Bircher muesli with apple and banana (vegetarian)

Apples and bananas are the ideal fruits for stomach problems: They are low in acid and therefore an integral part of light foods.

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Recipe for a stomach-friendly breakfast: Bircher muesli with apple and banana

Ingredients (for 2 people):

  • 1 apple, roughly grated
  • 50 g of oatmeal
  • 25 g kernels and seeds, e.g. sunflower seeds, sesame seeds, flax seeds, pumpkin seeds
  • 25 g nuts, e.g. almonds, hazelnuts, walnuts and pecans
  • 1/4 teaspoon cinnamon
  • 100 g low-fat natural yogurt
  • 1 medium-sized banana, cut into pieces
  • 25 g raisins
  • 100 ml of cold water


  1. Put the apple in a bowl. Add the oatmeal, cinnamon, kernels and seeds as well as half of the nuts and mix together.
  2. Stir in yogurt and 100 ml cold water. Put in the fridge overnight.
  3. Put the muesli in two bowls. Sprinkle the banana, raisins and the remaining nuts on top as a topping.

Banana pancakes (vegetarian)

Instead of butter, it is best to use vegetable oils such as virgin olive oil or the easily digestible coconut oil for dishes that are gentle on the stomach.

Ingredients (for 1 person):

    • 1 Banana
    • 1 No.
    • 1/8 teaspoon salt
    • 1 tbsp coconut oil


      1. Mash the banana in a medium bowl.
      2. Add egg and salt and whisk.
      3. Heat half of the oil in a pan over medium heat.
      4. Pour in the pancake batter until the bottom of the pan is about 0.5 cm high.
      5. Cook for about 4 minutes, until the edges start to turn brown.
      6. Turn and cook for another 3-4 minutes.
      7. Repeat steps 4-6 until all of the batter is used up. Grease the pan with the remaining oil in between.

Tropical smoothie (vegan)

Pineapple contains the enzyme bromelain, which is considered anti-inflammatory and can be beneficial for stomach problems.

Ingredients (for 1 person):

  • 3 strawberries
  • 1 medium banana
  • 200 ml pineapple juice
  • 1 tbsp coconut oil


  1. Puree all ingredients in a blender – done.

Recipes for main dishes that are gentle on the stomach

Spinach Salad with Pork and Blueberries

Lean meat such as pork tenderloin is gentle on the stomach unless it is seared or heavily seasoned.

Ingredients for 4 persons):

  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 Tsp Ginger, grated
  • 1/4 teaspoon allspice, ground
  • 350 g low-fat, tender pork, e.g. fillet
  • 5 teaspoons of virgin olive oil
  • 6 cups of blueberries
  • 2 teaspoons of red wine vinegar
  • 140 g Babyspinat
  • 60 g soft goat cheese, crumbled
  • 1 chicory, cut across into strips


  1. Preheat oven to 200 degrees.
  2. Mix the salt, ginger, allspice and pepper in a large bowl. Measure out 3/4 teaspoon of this mixture and use it later for the meat.
  3. Put the meat in a small roasting pan and rub the measured spice mixture and 1 teaspoon oil.
  4. Cook the meat in the oven for 25 minutes. Take out of the oven, let stand for 10 minutes and then cut into 0.5 cm wide strips.
  5. Place 1/2 cup of blueberries in the large bowl with the remaining spice mixture. Mash with a fork or potato masher. Stir in the vinegar and the remaining 4 teaspoons of oil
  6. Add the spinach, chicory and the remaining blueberries to the bowl and mix together. Add the meat and mix again.
  7. Spread over 4 plates and sprinkle with goat cheese.
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Low FODMAP quiche (vegetarian)

FODMAPs are fermentable long and short-chain carbohydrates and sugar alcohols that are often contained in very healthy foods – such as legumes and cabbage vegetables – and can have a beneficial effect on our intestinal flora. For some gastrointestinal problems, such as irritable bowel syndrome, a low-FODMAP diet can help alleviate the symptoms.

Ingredients (for 3 people):

  • 1 cup of flour
  • 1/2 teaspoon of coarse salt
  • 1/2 cup coconut oil
  • 1 No.
  • 2 tbsp ice water
  • 1 large carrot, cut into thin strips with a peeler
  • 1 medium zucchini, cut into thin strips with a peeler
  • 1 small potato, cut into thin strips with a peeler
  • 1 piece of pumpkin (about 2 cm tall), cut into thin strips with a peeler
  • 4 large eggs
  • 2 tablespoons soy sauce
  • Pfeffer


  1. For the dough, mix the flour and salt in a bowl.
  2. Add coconut oil and stir well.
  3. Add 1 egg and ice water. Mix until the batter can be shaped. If necessary, add a little more water.
  4. Wrap the dough in cling film and place in the refrigerator for an hour.
  5. Roll out the cooled dough 0.5 cm thin.
  6. Line the quiche pan with baking paper.
  7. Bake at 220 degrees for 30 minutes, until the dough starts to turn golden brown.
  8. Take out of the oven and let cool down a bit.
  9. Place the vegetables in a spiral and not too close together on the dough until they are in the middle.
  10. Mix the eggs with soy sauce and slowly pour the mixture over the vegetables.
  11. Season to taste with pepper and bake for another 30-45 minutes at 160 degrees. The quiche is ready when you insert a toothpick and it comes out clean.

Vegetable paella (vegan)

Bell peppers are often difficult to digest on their skin . It can therefore help to remove the skin – for example, by cooking the peppers in the oven until the skin tans and blisters. Then rinse the peppers with ice water and peel off the skin.

Ingredients (for 2 people):

  • 1 tbsp olive oil
  • 1/2 onion, diced
  • 4 cloves of garlic, chopped
  • 1 Paellareis taxes
  • 1 teaspoon paprika powder
  • 6 THE Tomatenmark
  • 1 Safran socket
  • 1 cup frozen peas
  • 3 carrots, cut into strips
  • 1/2 red bell pepper, cut into strips
  • 6-8 Spargelstangen
  • 3 cups of vegetable broth
  • 4 cups of water
  • Salt and pepper to taste
  • Lemon and parsley for garnish
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  1. Preheat the oven to 190 degrees.
  2. Roast the carrots, peppers and asparagus in the oven. Take it out and let it cool down. Remove the skin from the peppers for better digestion.
  3. Put the vegetable stock and water in a small saucepan and heat until simmering. Take off the plate.
  4. In a large pan, sauté the onion and garlic in olive oil until translucent. Add tomato paste, saffron and paprika powder. Mix and then add rice. Stir until the rice has absorbed the spice and oil mixture.
  5. Add a cup of vegetable stock and water mix to the pan and stir until the rice has absorbed the liquid. Then add one cup at a time and repeat until the vegetable stock-water mix is ​​used up or the rice is cooked through.
  6. Top the risotto with vegetable strips and asparagus. Garnish with lemon wedges and parsley.

Recipe for a stomach-friendly snack

Healthy, low-sugar oat biscuits (vegetarian)

Oatmeal is gentle on the stomach and is therefore a frequent component of light foods. Since these cookies are low in sugar, you can enjoy them in moderation even if you have stomach problems.

Ingredients (for 24 biscuits):

  • 1 cup of oatmeal
  • 3 cups whole wheat flour
  • 1/3 cup brown sugar
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 cup raisins
  • 1/4 cup butter
  • 1/3 cup low-fat yogurt
  • 1 egg, lightly beaten
  • 1 TL Vanille


  1. Preheat the oven to 190 degrees.
  2. Mix the oatmeal, flour, sugar, baking powder, cinnamon, and raisins in a medium bowl.
  3. Melt the butter in another heatproof bowl.
  4. Mix the butter, yoghurt, egg and vanilla in a small bowl.
  5. Stir the butter mixture into the oatmeal mixture with a spoon and mix well.
  6. Place tablespoon-sized portions of the dough, 5 cm apart, on a baking sheet lined with baking paper. Lightly press.
  7. Bake for 10-12 minutes, until the edges and base are lightly browned. Let cool down a bit before eating.

The 7 best stomach-friendly recipes for your stomach

If you want to go easy on your stomach, you should remove certain foods from the menu for a while – such as fatty, very hot or spicy foods , as well as particularly acidic foods . Fortunately, it is still not a problem to prepare delicious dishes that are gentle on the stomach. After all, there is a huge range of tasty foods that are well tolerated by stomach problems!

Our stomach-friendly recipes are based on low-acid fruit such as bananas and apples, easily digestible vegetables such as potatoes, spinach or peas as well as healthy grains that are good for your stomach. Cheers!

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