Why it is easily digestible: Eggs are a popular choice for most breakfast traditions as it makes one feel fuller for longer hours. It provides your body with needed protein. Since it is a low-fat protein choice, it is easy to digest.

Who must have it? Having both the egg white and yolk can offer the body with minerals and protein. People with a healthy weight can eat the entire egg because of the nourishment the yolks provide.

Who must not have? Eggs are not the perfect choice if you are trying to lose weight. Avoid the yolks if you are on the heavier side.

How to prepare: Eggs can be consumed in several forms, be it boiled, scrambled, and poached.

3. Oatmeal

Why it is easily digestible: Oatmeal is another breakfast choice because of its easy digestibility. It has a rich source of fiber content and low cholesterol to keep you energized throughout the day. Oats are easy to digest because of the fiber content.

Who must have it? People with poor digestive system should include oatmeal for breakfast. It won’t upset rest of the day with digestive problems.

Who must not have? If you suffer from sugar problem, then you should stay away from packaged oatmeal and stick with the traditional oats.

How to prepare: Stick with the traditional method of slow cooking oatmeal as it is easily digested. Cook it with milk for a wholesome flavor. You can also add nuts or fruits or pecans, or maple syrup.

4. Nuts

Why it is easily digestible: Nuts is rich with Omega 3 fatty acids which makes it easily digestible. It also contains natural oils and aid in overall digestion.

Who must have it? If you are looking to lose weight then you should take nuts as they are rich with healthy nutrients, protein, monounsaturated fats, folic acid, fiber, Vitamin E, and antioxidants.

Who must not have? People who are allergic to nuts can give this a skip.

How to prepare: You can munch on nuts any time of the day. You can even add nuts like almonds to yogurt and milk for nutritional benefits.

5. Banana

Why it is easily digestible: One fruit that is worth a mention is bananas. The enzymes present in bananas can aid in digestive system. It is also rich in potassium and benefit overall health.

Who must have it? Bananas are suggested by many doctors when patient suffers from stomach virus. Also, the pectin present in bananas can clear toxins and stimulates bacterial growth in the stomach bowel. It can also produce digestive enzymes.

Who must not have? Avoid munching the banana on an empty stomach especially if you suffer from sugar problem. It can give you a sugar crash, and make you feel sluggish for the rest of the day. You can pair it with healthy fats like porridge and yogurt.

How to prepare: The most common way to consume bananas is to peel it and eat it to aid in digestive system.

6. Fruits

Why it is easily digestible: Most fruits aid in digestion and it is also a good way of staying hydrated. Fruits such as melons, mangoes, apricots, peaches, cranberries, and nectarines are good for the digestive system. These fruits contain enzymes that can improve digestion.

Who must have it? Fruits are essential for overall functioning of the body. It offers the body with an ample supply of nutrients. When you have certain health disorders, then you should switch to a diet rich in fruits. Fruits help energize the body, lose weight, treat constipation, clear acne, and improve hair texture.

Who must not have? Fruits such as pineapple, grapes, and papaya should not be consumed during pregnancy. In addition, diabetic patients should stay away from dry fruits such as dry raisins, dried cranberries, dried figs, dried banana, etc.

How to prepare: You can consume a whole fruit to attain full nutrition or other option is fruit juices. Extracting the juice is so simple and a healthy option. Drinking natural juice is more beneficial because it does not contain added preservatives or additives.

7. Avocado

Why it is easily digestible: Avocados can offer several health benefits. They contain vitamins and healthy fats which allows making digestion easy. It is easy on the stomach, and has a smooth texture when you chew it. When the food gets broken down properly, it gets digested that easily as well.

Who must have it? Avocados are rich in potassium, healthy fats, and fibre which offer additional health benefits. This fruit can be beneficial those suffering from eye problem, digestive issues, and blood sugar problems.

Who must not have? Avocados contain healthy fats, but at the same time it is monounsaturated fat. Though it helps lower cholesterol levels, consume it in moderation. Health conscious consumers should watch out for the amount of avocados consumed.

How to prepare: You can mash avocado to prepare guacamole which makes it easy for digestion. You can also consume it in whole form for aiding in digestion. Or add a sliced avocado to a mixed salad.

8. Apple Sauce

Why it is easily digestible: Apple sauce contains no fat and therefore has low calories per serving. You can relish plain apple sauce or add to fats in baked foods. It can boost fiber content of meals, and thereby ease digestion.

Who must have it? Apple sauce has several health benefits and lowers the risk of constipation, high cholesterol, Type 2 diabetes, and heart disease. Health conscious consumers can add apple sauce to use it as a fat replacement.

Who must not have? Apple sauce contains high fiber content; hence people sensitive to gastrointestinal issues should prevent to take it in high doses. It can also lead to other side effects like loose stools and diarrhea.

How to prepare: You can add apple sauce in baked foods, fruit salads, and roasted meats. Try it as a glaze over grilled foods.

Lunch

9. Vegetables

Why it is easily digestible? Vegetables are rich in dietary fibers and therefore speed up digestion. Consuming vegetables in cooked form can aid in better digestion when compared to raw vegetables. Vegetables such as green beans, carrots, beets, spinach, and asparagus can be digested easily.

Who must have it? Leafy green vegetables can be beneficial for those who are trying to lose weight.

Who must not have? People with digestive issues should avoid increasing vegetable intake before consulting a dietician. It can cause bloating, gas, and cramps.

How to prepare: There are several methods to cook veggies and add your favorite seasonings to it. Balancing the food taste is important so if your veggies taste bitter then you should add a dash of lime, vinegar, sugar, or nectar to sweeten it. Also, while cooking veggies make sure it is crisp-tender. Methods of preparing veggies include boiling, steaming, simmering, roasting, sautéing, stir-frying, braising, stewing, and pickling.

10. Chicken Breast

Why it is easily digestible? Chicken breast is one of the lean proteins available. It aids in your digestive system when consumed in reasonable quantities. Consume it with other fiber content foods to ease digestive system.

Who must have it? If you are going for lean meat like chicken breast, then it will go down a lot easier. If you have a weak digestive system then including chicken breast with rich fiber foods will help.

Who must not have? People struggling to keep their cholesterol levels at bare minimum can avoid having chicken and instead opt for tofu, salmon, and tuna.

How to prepare: You can bake, broil or boil, roast and grill the chicken for greater digestive benefits.

11. Gelatin

Why it is easily digestible? Gelatin can soothe bloating, gas, and other indigestion symptoms. It does not contain carbs, fats, and oils and its slimy texture can easily go down.

Who must have it? Arthritic patients are advised to take gelatin as it can aid in joint pain. The collagen present in gelatin can break down easily when you consume it.

Who must not have? Gelatin might cause allergic reactions in some people as it is derived from animal sources.

How to prepare: Gelatin can be mixed in drinks, jellies, and jam to set the liquid.

12. Turkey

Why it is easily digestible? Turkey is a lean meat and it supplements with proper nutrients when prepared well. Since it is a lean meat, it allows our body to digest it easily.

Who must have it? Turkey has nutritional advantages for people interested in bodybuilding. It can also treat gout, insomnia and high cholesterol levels.

Who must not have? People with meat intolerance or meat allergy should avoid taking turkey.

How to prepare: You can prepare turkey by roasting, grilling, smoking, and deep-frying it. Roasting turkey is one of the easiest methods out of all the cooking techniques.

13. Sauerkraut

Why it is easily digestible? Sauerkraut is a Korean traditional fermented probiotic side food. One of its benefits includes improving digestive system. Sauerkraut is fermented cabbage and helps treat stomach and bacterial infections. As all fermented food, sauerkraut is also easy to digest.

Who must have it? Sauerkraut contains low amount calories and has immense health benefits. It can protect cognitive health, has cancer fighting antioxidants, reduce allergy & inflammation, regulate digestion, and improve immune system functioning.

Who must not have? Sauerkraut has a high salt content, and therefore it is not safe for high blood pressure patients. Suppose if you use excess salt in sauerkraut, then it can also lead to water retention and increase in blood pressure. Patients suffering from renal disease should avoid this food.

How to prepare: Make use of fresh cabbage. Sprinkle a little amount of salt to create shelf life, and flavor. Store it in a jar in an anaerobic environment. Ferment it for at least 20 days.

14. Ginger

Why it is easily digestible? Ginger has been used for several centuries and is considered to relieve one from nausea, motion sickness, vomiting, gas, loss of appetite, and colic. This spice can speed up emptying our stomach, which can benefit people suffering from stomach discomfort.

Who must have it? Ginger should be included in daily diet as it contains medicinal properties. It can protect our body from various health disorders. Pregnant women can consume ginger to treat nausea and morning sickness. This spice can also benefit people suffering from muscles sores, lower blood pressure, improve heart disease and also treat chronic indigestion.

Who must not have? Do not consume high doses of ginger as it might lead to heartburn. Do not consume more than two to four grams per day.

How to prepare: Ginger can be infused with both tea and food. Slice the ginger finely and add the pieces for added flavor.

Dinner

15. Salmon

Why it is easily digestible? Salmon is easy on the digestive system as it is low in oil and fat content. This fish contains digestible proteins such as amino acids and fatty acids like Omega 3.

Who must have it? Eating salmon on a daily basis can reduce the risk of heart disease by increasing Omega 3 fat level, regulate hormones that control appetite for weight control and decrease belly fat in obese individuals. Individuals suffering from depression and anxiety can also benefit by including salmon in their diet.

Who must not have? Salmon can increase your risk of obesity and Type 2 diabetes. It can increase blood sugar levels, increase colon cancer metastasis; speed up calcium loss, osteoporosis, and kidney stones.

How to prepare: Salmon can be prepared in many ways. You can pan-fry or grill or bake it, and garnish with different seasonings. To grill salmon, first brush a pan using oil or melted butter. Apply the same technique to the fish. Keep the fillet in the pain with the skin side up. Cook under hot grill for five minutes. Grill until the salmon is thick and firm. Serve immediately.

16. White Rice

Why it is easily digestible? White rice contains simple carbohydrates and is easy on the digestive system. The grain present in white rice is good for easing digestive system in processing of other foods.

Who must have it? White rice is a great calorie source so it should be included in our daily diet. It provides the body with instant energy while regulating and improving bowel movement.

Who must not have? White rice contains glycemic index which can increase the risk of Type 2 diabetes especially when one takes more than five helpings.

How to prepare: Bring one cup of water to boil in a pressure cooker or saucepan. Add rice and salt in medium heat. Cover the lid. Allow the rice to cook for 10 minutes. The cooked rice should be tender and should have absorbed all the water.

17. Yogurt

Why it is easily digestible? Yogurt is a form of dairy product that is made out from good bacteria known as acidophilus. This bacterium is known for improving the digestive system. There are several yogurt brands that are manufactured for promoting healthy digestion.

Who must have it? Yogurt contains nutrients that can improve health when consumed daily. It can reduce the risk of several diseases while benefiting digestive health and weight control. Choose plain, unsweetened contain probiotics for best results.

Who must not have? Yogurt can have adverse effects on those people with lactose intolerance or milk allergies. There are also several yogurt types that contain added sugar, which might contribute to health problems.

How to prepare: You can prepare yogurt at home by heating milk in a vessel. Allow it cool. Add two tsp yogurt from stored yogurt. Light stir into milk.

18. Soft Cheese

Why it is easily digestible? Milk-based products like soft cheese are easily digestible.

Who must have it? When eaten in moderation soft cheese prevents the risk of heart disease and osteoporosis.

Who must not have? Vegan or lactose-intolerant should avoid taking soft cheese and instead opt for plant milks and lactose-reduced milk.

How to prepare: Cheese making starts with coagulation of milk. This process separates the milk into curd. The curd is processed, heated, pressed, salted, and drained. It is then cut into desired shapes. Lastly, store the cheese until maturation.

19. Pulses

Why it is easily digestible? Pulses have a high content of carbohydrates, micronutrients, B-vitamin, and protein essential for a healthy diet. Pulses such as chickpeas, lentils, peanut, and beans are low in fat and rich in fiber. They are also effective for managing cholesterol, digestive health, and increasing energy levels.

Who must have it? Pulses can reduce the risk of cardiovascular disease and diabetes. It is also beneficial for pregnant women because it limits the risk of having a baby born with neural tube defect.

Who must not have? Individuals with irritable bowel experience should not take high amount of pulses because it can lead to discomfort leading to added gas and bloating. Additionally, people with renal disease, gout, and lupus, should consult a nutritionist before increasing their pulse intake.

How to prepare: Rinse the beans or lentils with clean water thoroughly. Soak it overnight in a bowl of water. Place the soaked beans or lentils into a pot of boiling water. Add spices and salt. Cover the lid and cook for 15-20 minutes. Remove from heat. Serve hot.

20. Turnips

Why it is easily digestible? Cruciferous vegetables like turnips are high in fiber and also low in calories. The fiber content in turnips can also prevent constipation and regulate digestive tract. It can also prevent symptoms such as constipation, cramping, diarrhea, and bloating.

Who must have it? There are several health benefits of turnips. It can not only aid in digestive system but can strengthen bones, improve heart health, immune system, prevent anemia, and cancer.

Who must not have? There are few compounds present in turnips that can affect thyroid gland. Individuals suffering from thyroid disorders should consult their doctor before adding turnips to their diet.

How to prepare: Turnips can be prepared in several ways, both cooked and raw. They can be sliced, chopped, and consumed whole. Turnips can be cooked in different ways like sautéing, boiling, and baking. The turnips are best taken with a crispy texture so do not overcook them.

Foods That Are Hard To Digest

1. Chili Peppers

Why is it hard to digest? Chili peppers can irritate the esophagus and lead to complications like heartburn, and chronic indigestion.

Who must have it? Chilies contain Vitamin C which can help people with sugar imbalance. Besides people who don’t mind a little spice to go with their food can use chili peppers to perk up an omelet, sweet bean soup, or salad dressing.

Who must not have? People with irritable bowel syndrome and chronic heartburn should avoid using chili peppers in their diet.

2. Tea, Coffee, And Carbonated Beverages

Why is it hard to digest? Tea, Coffee, and carbonated beverages act as diuretics, which lead to side effects like diarrhea and stomach cramps.

Who must have it? Tea drinkers have a lower risk of stroke and heart disease. It can also improve brain health. Also, diabetic patients can choose decaffeinated coffee over caffeinated coffee.

Who must not have? People with gastroesophageal reflux disease (GERD) or heartburn should prevent caffeinated beverages and mint tea.

3. Corn

Why is it hard to digest? Corn is rich in a type of fiber known as cellulose. This type of fiber cannot be digested easily because our body lacks a necessary enzyme. Wolfing the corn down without chewing properly can cause gas and abdominal pain.

Who must have it? Corn is a good source of antioxidants and carotenoids which helps in promoting eye health. It also supplements our body with needed vitamins and minerals.

Who must not have? The starch in corn is not digestible therefore people with weak digestion should avoid consuming corn.

4. Alcohol

Why is it hard to digest? Though alcohol can help to relax the body, it also relaxed the esophageal sphincter. This leads to acid reflex and heartburn.

Who must have it? Alcohol can reduce the risk of developing heart disease, ischemic stroke, and diabetes.

Who must not have? People with gastrointestinal disorder should have moderate amounts of alcohol as it can irritate the digestive tract.

5. Berries

Why is it hard to digest? Berries are beneficial for our health in several ways. But it contains tiny seeds that when ingested without chewing properly can lead to indigestion.

Who must have it? Berries are helpful for patients suffering from cancer, diabetes, cholesterol, and vision problems because of the presence of phytonutrients.

Who must not have? The tiny seeds present in berries can be harmful for people with diverticulitis. These seeds can pose a threat of infection to the large intestine.

6. Citrus Fruits

Why is it hard to digest? Citrus fruits such as lemons, oranges, and grapefruits are high in acidic levels and can lead to digestive problems.

Who must have it? Citrus fruits can fight against people suffering from cancer, heart problem, and neurodegenerative disorders.

Who must not have? These acidic fruits can increase acid levels in the stomach. Therefore, avoid citrus fruits if your stomach is sensitive to GERD and heartburn.

7. Grains

Why is it hard to digest? Grains contain double sugars or disaccharides. Our body is unable to digest double sugar molecules since the absence of gut flora affects the functioning of enterocytes.

Who must have it? There are several whole grains that are good sources of dietary fiber. This should be a part of your daily diet to improve blood cholesterol levels, lower the risk of heart disease, stroke, obesity, and Type 2 diabetes.

Who must not have? People who are gluten intolerant or suffer from Complex Carbohydrate Intolerance lack the enzymes needed to digest grains. Consuming grains can lead to cramps, stomach pain, and diarrhea.

8. Dairy Products

Why is it hard to digest? It is important to include calcium in our daily diet. And including dairy products is a simple way to supplement our body with calcium. But lactose intolerant people are likely to suffer from diarrhea, gas, and abdominal cramps due to dairy intake.

Who must have it? Those suffering from weak bone health should include dairy products in their daily diet to strengthen their body.

Who must not have? Lactose intolerant people should reduce the intake of dairy products as it can lead to stomach bloating.

9. Processed Foods

Why is it hard to digest? If you are constipated, then you should not include processed foods in your diet. Processed foods do not contain fiber to regulate bowel movements. And they also contain additives that can worsen indigestion.

Who must have it? Processed foods contain pre-cut vegetables and meat. It is convenient for those people who do not have time to cook or visit a far-off grocery store.

Who must not have? Processed foods often contain preservatives and artificial coloring. This leads to digestive problems in people who are allergic or sensitive to these additives.

10. Chocolate

Why is it hard to digest? Chocolates contain milk. It might be harmful for lactose intolerant people or those allergic with milk. Other than milk, chocolate also contains caffeine which can aggravate stomach cramps, diarrhea, and bloating.

Who must have it? Patients with low blood pressure can include chocolate in their daily to improve their blood flow.

Who must not have? Chocolate can be a concern for people with irritable bowel syndrome or chronic constipation.