Fruits For Easy Digestion


Fruits for easy digestion is one of the simplest and most effective ways to naturally ease a lot of your common digestion problems. One of the things people love about tropical fruits like papayas, mangosteen, lychee and rambutan is that the are quite simple to digest. Aside from being great sources of nutrition, tropical fruits have more to offer than just providing you with nutrients–they also benefit your health in a number of ways.

What Foods Are Easy to Digest?

Whatever the case, choosing the right foods may be the key to avoiding potential triggers and feeling better.

What to eat for easy digestion

1. Toast

2. White rice

3. Bananas

4. Applesauce

5. Eggs

6. Sweet potatoes

7. Chicken

8. Salmon

9. Gelatin

10. Saltine crackers

11. Oatmeal

Which types of food are easy to digest?

Foods that are easy to digest tend to beTrusted Source low in fiber. This is because fiber — while a healthy part of the diet — is the part of fruits, vegetables, and grains that isn’t digested by your body. As a result, the fiber passes through your large intestine and may cause a number of issues, from gas to bloating to difficult-to-pass stool.

Eating foods that are low in fiber lessens the amount of undigested material and may ease your symptoms.

Canned or cooked fruits

Whole fruits contain high amounts of fiber, but cooking them helps break down the fiber significantly, which makes it easier to digest. Peeling the skin and removing the seeds from fruit and vegetables will help lower the amount of fiber.

Good choices in this food category include:

  • very ripe banana
  • cantaloupe
  • honeydew melon
  • watermelon
  • avocado
  • applesauce
  • canned or cooked fruits without the skin or seeds

When eating any of the above fruits, consume them in small amounts as they are raw and larger portion sizes may still trigger abdominal discomfort.

Canned or cooked vegetables

Just like fruit, whole vegetables have a lot of fiber. Once they’re cooked, the fiber will be partially broken down and easier to digest.

You can cook your vegetables at home or find canned varieties on the shelves at your local grocery store. Potatoes without skin and tomato sauces are other options for low-fiber vegetables.

Both fruit and vegetable juices that don’t contain pulp are also low in fiber.

Good choices of canned or cooked varieties of vegetables include:

  • yellow squash without seeds
  • spinach
  • pumpkin
  • beets
  • green beans
  • carrots

Meat products and protein

Main courses of lean protein like chicken, turkey, and fish tend toTrusted Source digest well. Tender cuts of beef or pork and ground meats are other good options. Vegetarians might try incorporating eggs, creamy nut butters, or tofu for added protein.

How you prepare meat can also affect how easy it is to digest. Instead of frying it, try grilling, broiling, baking, or poaching.


You may have heard that hearty whole grains are healthiest to consume in your diet. If you’re looking for easy-to-digest grains, you’ll need to stick to:

  • white or refined breads or rolls
  • plain bagels
  • white toast
  • white crackers

You can also find low-fiber dry or cooked cereals at the grocery store.

Processed cookies that don’t contain dried fruits or nuts may be gentle on your system. Plain pasta or noodles and pretzels made with refined flours also fall in this category.

Refined flours (grains) have been modified to remove the bran and germ, making them easier to digest. This is in contrast to unrefined flours, which go through less processing and contain higher fiber. TypicallyTrusted Source, refined flours are not recommended in large quantities as part of a healthy diet.

Dairy products

If you’re lactose intolerant, dairy may upset your digestion or cause diarrhea. Look for products that are lactose-free or low in lactose. Otherwise, dairy is low in fiber and may be easy to digest for many people. Try drinking plain milk or snacking on cheese, yogurt, and cottage cheese. High-fat dairy foods like ice cream are notTrusted Source easily digestible.

Other foods

Herbs and spices should be used with caution in cooking. Whole spices may not digest well. Varieties that are ground should be OK. Spicy foods and large quantities of chili pepper in foods may trigger abdominal discomfort and acid reflux.

The following foods are also safe on a low-fiber or soft foods diet:

  • sugar, honey, jelly
  • mayonnaise
  • mustard
  • soy sauce
  • oil, butter, margarine
  • marshmallows

Cutting any food you eat into small pieces and chewing each bite well before swallowing can also help with digestion. Make some time for your meals so you aren’t eating in a hurry.

When eating a diet that’s low in fiber, you may notice that your stools are smaller and your bowel movements are less frequent. Make sure you drink plenty of fluids — such as water and herbal tea — throughout the day to avoid constipation.

Foods to avoid

High-fiber foods fall on the other side of the spectrum. In addition to fiber, certain cooking methods, like frying, mayTrusted Source upset your stomach. Carbonation and caffeine, as well as excessively spicy foods, may cause issues as well.

Here are some foods to avoid because they may not be easy to digest.


Most fresh fruits contain a hefty amount of fiber, especially if they have the skins or seeds. Examples of fruits that are easier to digest include bananas and avocados. Fruits to avoid include:

  • dried fruits
  • canned fruit cocktail
  • pineapple
  • coconut
  • frozen or fresh berries

Stay away from any fruit or vegetable juices that contain pulp. Tomatoes and citrus fruits may cause issues specifically for people with GERD.


Raw vegetables should be avoided as they contain much more intact fiber than cooked or canned. In addition, you may want to avoid:

  • corn
  • mushrooms
  • stir-fry vegetables
  • stewed tomatoes
  • potato skins
  • dried beans
  • peas
  • legumes
  • broccoli
  • cauliflower
  • onion
  • cabbage
  • brussels sprouts
  • peppers

Fermented foods

Some people may want to skip sauerkraut, kimchi, and pickles as well. If these fermented foods don’t bother you, they do have the potential to help digestion. This is because some brands or homemade versions of these foods contain “friendlyTrusted Source” bacteria like probiotics and helpful digestive enzymes. These beneficial bacteria predigest food and help you better absorb the nutrients.

Check labels carefully on commercial products to ensure the food does indeed contain probiotics and other beneficial bacteria and does not contain too much added salt or sugar.

Meat products and protein

Any meats that are tough or fibrous may be hard to digest. These include:

  • meats with casings, such as hot dogs, sausage, and kielbasa
  • lunch meats
  • meats with whole spices
  • shellfish

Beans, chunky peanut butter, and whole nuts are other protein sources that may give you some trouble going through your digestive system.


Most refined grains are easily digestible. That means that whole-grain breads, rolls, and bagels are not necessarily good choices.

Look out for grain products that contain raisins, nuts, and seeds, such as multigrain crackers. Also avoid cereals that contain nuts, dried fruits, and bran.

Granola, brown or wild rice, and whole-grain pasta may not digest easily either.

Dairy products

While people who are lactose intolerant may want to avoid most dairy products, they may tolerate yogurt or kefir. The healthy bacteria in these foods helpTrusted Source to break down the lactose sugar, making them easier to digest.

You can make your own yogurt or look for varieties that specifically contain probiotics.

Also, avoid any dairy products that are mixed with fresh fruit, seeds, nuts, or artificial sweeteners.

Fruits That Are Easier to Digest

People with inflammatory bowel disease (IBD) often find themselves wondering what to eat. This can result in a diet that consists mainly of simple carbohydrates and tea, which is not a nourishing diet for someone who requires extra nutrients.

While a gastroenterologist, nutritionist, or dietitian are the best sources of information about diet, you need to undertake a certain amount of trial and error yourself. Especially if you’re newly diagnosed, you might not realize that better food choices are available. 

Fruits that are easier to digest can be helpful additions to the diet. A diet consisting of many fresh foods is the best way to receive vitamins and minerals.

Remember to check with a doctor before adding or subtracting anything from your diet plan. Keeping a food and symptom diary is also a good idea when making dietary changes.



Papaya on a colorful plate

Papaya is one example of a fruit that is often easier to digest. In fact, it can actually aid your digestion of protein.1

Papayas contain an enzyme called papain that breaks down proteins and makes them more available for use by the body. In fact, it’s so effective that this enzyme is used as a meat tenderizer.

Like most fruits, papayas are rich in vitamins, minerals, and antioxidants. Some of the vitamins and minerals that can be found in papayas include those that may be deficient in people with IBD:

  • Vitamin A
  • Vitamin K
  • Folate

 Vitamin and Mineral Deficiencies in IBD




Bananas are one of the world’s most perfect foods. From a practical standpoint, they couldn’t be any easier to eat—they come in their own packaging and can be eaten almost anywhere without utensils or even a napkin.

They’re a good source of potassium, which is a nutrient that people with IBD may be lacking. Other vitamins and minerals contained in bananas include:

  • Magnesium
  • B vitamins
  • Vitamin C

Bananas are easy to digest and are often recommended for people with vomiting and diarrhea. If you have a j-pouch or an ileostomy, you may find that bananas help thicken up the output and help you avoid or clear up loose stools.

You should note though, that bananas are high in FODMAPs, and should be consumed with caution in patients with dyspepsia and/or irritable bowel syndrome (IBS).

With IBD, you’re best off choosing bananas with no green left on the skin. Look for solid yellow or even the beginning of brown spots. Ripe bananas like these are easier to digest and contain more antioxidants than unripened ones.



Cantaloupe melons.

Cantaloupe is a type of melon with a fragrant, fleshy interior. In the United States, the cantaloupe we often find in the grocery store is actually called a muskmelon.

All the varieties of cantaloupes contain many nutrients important to better health, and in fact, contain some that are quite important to people who have IBD. Cantaloupes are high in:

  • Vitamin A
  • Vitamin C
  • Potassium
  • Dietary fiber
  • Antioxidants

Cantaloupes are sweet when eaten raw, and because the flesh of the fruit is so soft, can be easily blended into a smoothie. It can also be mixed into a fruit salad with other easy to digest fruits, or eaten with yogurt.

Cantaloupes should be sliced and eaten when they are properly ripened so that the flesh is not too hard.

To choose a ripe cantaloupe, give the end of the melon a little push. You should feel a little bit of give in the outer rind—it should not sink in too much, or be hard and resistant.

To save the cantaloupe for eating in a few days, choose one that does have the harder rind on the end, and let it ripen on the counter for a day or two. After it is ripe, store it in the refrigerator.



Watermelon Slices

Watermelon brings on thoughts of summer barbecues and eating outside, but many grocery stores stock watermelon all year-round. That’s good news for people with IBD who need nutrient-packed, easily digestible foods in their diet.

The seedless variety isn’t completely seedless, but it is largely so, which is also helpful for those who need to avoid the seeds in their food.

Watermelon is high in:

  • Antioxidants
  • Beta-carotene
  • Vitamin A
  • Vitamin C

Watermelon also contains some potassium—not as much as some other foods, but a little surprising extra for this melon.

You should note that watermelon is high in FODMAPs, and should be consumed with caution in patients with dyspepsia and/or IBS.

True to its name, watermelon has a high water content. Hydration is key for people with IBD.



Honeydew Melon

Honeydew is a type of melon that often gets a bad rep. It is sometimes ignored in favor of other fruits, but it can be a helpful addition to the diet for people who have IBD.

Honeydew has a smooth rind and a fleshy, light green interior. It has a mild taste and it is sweet when eaten alone but also makes a good addition to a fruit salad.

What makes honeydew a good choice for IBD is the fact that it is easily digestible and is also high in vitamin C.

If it has a green rind, honeydew won’t continue to ripen on your counter or in the refrigerator, so you’ve got to make your best choice of the melon while you’re at the market.

A ripe honeydew has a rind that’s somewhere between creamy white and golden yellow, with no green. The rind should give a little when pushed: it shouldn’t be hard, and it shouldn’t be mushy.

Letting it stand for a few more days after buying it will make for a sweeter taste. Just don’t let it go too long — it can get become overripe and develop an unappetizing texture.

What are the best foods to aid digestion?

The digestive system breaks food down into nutrients and energy that the body can use. Some types of food, including vegetables and yogurt, can help this process of digestion.

Eating certain types of food or making sudden changes to the diet can result in problems with digestion.

In some people, digestive problems can lead to symptoms including:

  • bloating
  • gas
  • constipation
  • diarrhea
  • nausea
  • vomiting
  • heartburn

In this article, we list foods that are good for the digestive system. We also cover which ones to avoid.

Foods that help digestion


As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.


Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.


Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.


Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

A List of the Easiest Vegetables and Fruits to Digest

Homemade sauerkraut with cumin in a glass jar

Digestive discomfort and gastrointestinal conditions are increasingly common among American adults. If you have irritable bowel syndrome, Crohn’s disease or ulcerative colitis, you may want to stick to easy to digest vegetables and fruits to improve the quality of your life.

Conditions and symptoms that may benefit from easily digestible foods include:

  • Upset stomach
  • Constipation
  • Diarrhea
  • Gas
  • Abdominal pain
  • Irritable bowel syndrome (IBS)
  • Reflux
  • Irritable bowel disease (IBD)
  • Colon cancer

You may also want to switch to easy to digest foods before and after certain operations. There are a lot of factors that can cause unwanted digestive symptoms, but reducing your intake of hard to digest fruits and vegetables may help you find some relief.

Low-FODMAP Foods

The low-FODMAP diet is a go-to treatment for patients with IBS. It was introduced in 2005 by researchers at Monash University in Melbourne, Australia. In a March 2017 study published in the Journal of Gastroenterology and Hepatology, some of the original researchers updated their findings. The low-FODMAP diet was originally proposed for patients with irritable bowel diseases (IBD), but the diet has shown better results in IBS symptoms.

FODMAPs are short-chain carbohydrates, and the acronym stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.” Foods high in FODMAPs are believed to draw water into the gut, which can lead to gas, bloating and other symptoms.

Because FODMAPs tend to be found in carbohydrate-rich foods, many fruits, vegetables and dairy products are considered high-FODMAP. Some low-FODMAP foods include potatoes, carrots, bananas, blueberries, quinoa and more.

The benefits of a low-FODMAP diet are well supported. An April 2016 study published in the European Journal of Nutrition found that low-FODMAP foods improved the quality of life in patients with IBS. Participants experienced fewer or less severe symptoms of IBS, such as abdominal pain, bloating, distension, constipation, diarrhea and flatulence.

Fruits With High Water Content

The importance of water for the human body cannot be understated. Some of the many functions of water include aiding in digestion. According to the Mayo Clinic, water helps break down food more easily and softens stool to prevent constipation.

In a May 2018 literature review published in Medicine, researchers found that inadequate water intake is a contributing factor of constipation. While increased water intake is recommended for improving digestion, consuming fruits with high water content may also help.

Watermelon has one of the highest water densities among fruits and vegetables. According to the USDA, a 100-gram serving of watermelon packs 91.5 grams of water content. This is approximately 92 percent. It is also full of nutrients like vitamin A and vitamin C. A fruit salad with plenty of watermelon would make for an easy to digest breakfast or snack.

Other fruits and vegetables with high water content include: celery, cucumber, cantaloupe, strawberries, pineapple and cabbage.

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