When your digestion makes you feel sluggish, bloated, or out of balance – the food you eat can either soothe or strain your system. Whether you’re recovering from a stomach bug, managing a digestive disorder like IBS or endometriosis, or simply want to feel lighter and more energised, choosing easier-to-digest foods can be a total game-changer.

Here’s a gentle guide to the foods that are naturally easier on the digestive system—and why they’re so kind to your gut.

Cooked vegetables

While raw veggies are packed with fibre and nutrients, they can be tough on sensitive stomachs. Cooking vegetables breaks down some of the fibre and starches, making them much easier to digest.

Carrots, zucchini, spinach, pumpkin, and sweet potatoes (especially when steamed or roasted), is the best veggies to digest.

Cooking softens the fibre and reduces the work your digestive enzymes need to do. Plus, warm foods are generally more calming to the gut.

White rice and simple carbs

White rice often gets a bad rap, but it’s actually a gentle, quick-digesting carb that can be incredibly helpful during flare-ups or gut healing.

Unlike brown rice, white rice has had its bran removed, which means less fibre but also less digestive strain. It gives your body energy without overwhelming your system.

Lean proteins

Protein is essential in any diet, especially if you’re healing your gut or trying to feel stronger—but fatty or heavily processed meats can be tough to break down.

The best picks are chicken breast, turkey, eggs, firm tofu, and fish like cod or salmon.

Lean proteins are easier for your stomach acids and enzymes to digest, and they don’t tend to linger in the gut the way fatty meats can.

Low-FODMAP fruits

Some fruits contain high levels of natural sugars and fibers that ferment in the gut—leading to bloating and discomfort. Low-FODMAP fruits are less likely to cause issues.

Bananas (especially ripe), blueberries, kiwi, papaya, and cantaloupe is what you want to be consuming because it is easy to digest.

These fruits are hydrating, low in fermentable fibres, and rich in vitamins and enzymes that can actually support digestion (like papain in papaya).

Soups, broths, and smoothies

Blending or cooking food into a smooth, liquid form gives your digestive system a break without skimping on nourishment.

Liquids pass through the stomach faster and don’t require as much digestive effort. Think of soups and smoothies as pre-digested meals—perfect when you’re feeling off.

White sourdough or Gluten-free bread

If your gut is sensitive to gluten or you’re managing inflammation-related conditions like PCOS or endo, traditional bread might cause flare-ups. Opting for sourdough or gluten-free varieties can help.

Sourdough is fermented, which makes it easier to digest. Gluten-free breads made from rice, potato, or tapioca starches are also gentler on the gut.

Herbal teas

Digestive-friendly teas like ginger, peppermint, fennel, or chamomile can ease bloating, reduce inflammation, and stimulate digestion.

These herbs contain compounds that relax the digestive tract and reduce gas or spasms—ideal after a heavy meal or on sluggish days.

Pro tips:

• Chew your food well — it’s the first step of digestion!

• Eat mindfully — slow down and let your body focus on the meal.

• Stay hydrated — water helps fiber move through your system.

• Don’t overeat — smaller portions are easier to process.

When your digestion is working with you, not against you, your entire body feels better—more energized, less inflamed, and deeply nourished. Tuning in to how your body responds to different foods is the first step toward a calmer, more comfortable gut.

Go gently, eat intentionally, and let your digestion rest and reset when it needs to.

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