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opa.org.uk - 11 foods that are easy to digest - The OPA

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11 foods that are easy to digest

Some people have health conditions that make many foods challenging for them to digest. What healthful dietary choices can a person make if they have trouble with digestion?

Symptoms of digestive problems include acid reflux, bloating, abdominal pain, vomiting, and diarrhea. These can result from many causes, including irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too fast, medications, and gastrointestinal surgery. The body needs a range of nutrients, including fiber, protein, and fat. In some forms, however, these nutrients can be hard to digest. What should people with digestive issues eat to maintain a healthy diet while avoiding digestive problems? This article looks at 11 easy-to-digest foods that may help.

1. Toast

Toast is easier to digest than bread as the toasting process breaks down some of the carbohydrates. Toast can help decrease nausea and reduce heartburn, but not all toast is the same. Whole wheat bread is more healthful than white bread but is high in fiber and can be difficult for some people to eat. If a person has trouble digesting whole wheat toast, the first step is to try it plain without butter. For additional flavor, choose fruit jellies over creamy spreads, such as nut butter. Enriched white bread is an option if someone cannot tolerate whole grains. Depending on the type, two slices of enriched white bread may provide:

140 calories

29 grams (g) of carbohydrate

4 g of protein

1 g of fiber

60.2 milligrams (mg) of calcium

1.44 mg of iron

60.2 micrograms (mcg) of folate

Thin slices of plain, white toast without spreads may be the best option for some people. Those with an intolerance to wheat or gluten can choose a wheat free or gluten free bread option. Many grocery stores stock wheat free bread, gluten free bread, and enriched white bread. These products are also available for purchase online.

2. White rice

Rice is a good source of energy and protein, but not all grains are easy to digest. High fiber rice, such as brown rice, can contribute to digestive issues, including diarrhea, bloating, and gas. When looking for grains that are easy on the digestive system, white rather than brown, black, or red rice may be a better option. Enriched white rice will have added vitamins and minerals, which enhance its nutritional value.

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Half a cup of long grain, dry, brown rice provides:

300 calories

64 (g) of carbohydrate

6 g of protein

2 g of fiber

2.88 (mg) of iron

Half a cup of enriched, dry, medium, white rice contains:

337 calories

74 g of carbohydrate

6.6 g of protein

1.2 g of fiber

4 mg of iron

Adding oils and other fat sources to rice may also make it hard to digest. It is best to opt for plain rice and add toppings with caution until you find out which ones are most suitable. Learn more here about the health benefits of rice and the different types available. Look out for enriched, white rice in the grocery store, or purchase it online.

3. Bananas

Bananas provide carbohydrates, fiber, potassium, and many other vitamins and minerals. Most people can digest them well. They also provide fluid, which is important for people with diarrhea or constipation.

A medium banana weighing 118 g contains:

88.4 g of water

105 calories

1.29 g of protein

3.07 g of fiber

27 g of carbohydrate, including 14.4 g of sugar

5.9 mg of calcium

31.9 mg of magnesium

422 mg of potassium

The riper the banana, the more carbohydrate turns to sugar. People on a diabetes meal plan may need to consider the carbohydrates and sugar that come from bananas when doing their daily calculations. Bananas are a high FODMAP fruit. The FODMAP diet categorizes food according to how it affects people with IBS. High FODMAP fruits can be hard for a person with IBS to tolerate than low FODMAP fruits, such as strawberries and grapes. Bananas may trigger bloating, cramping, and other symptoms in people with IBS.

Learn more here about the health benefits of bananas.

4. Applesauce

Fruit is part of a healthy diet and is rich in nutrients and antioxidants. However, the fiber in fruit can lead to digestive problems. Cooking helps break down the fiber, making it easier to digest. For this reason, applesauce can be easier to digest than an uncooked apple.

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Depending on the type of apple, a 244-g cup of unsweetened applesauce can provide:

215 g of water

102 calories

27.5 g of carbohydrate

22.9 g of sugar

2.68 g of fiber

181 mg of potassium

7.32 mcg of folate

4.88 mg of sodium

People on a low sugar diet will need to account for the sugar in applesauce. Apples and applesauce contain fermentable carbohydrates that feed gut bacteria, but these may aggravate symptoms of IBS.

To make applesauce

This guide tells you how to make applesauce at home:

1. Peel, core, and slice apples.

2. Put in a pan with a tablespoonful of water, just enough to stop the apples from sticking. 3. Cover and cook on a low heat for around 15 minutes, stirring occasionally.

4. Mash or sieve to remove unwanted lumps.

5. Serve hot or cold.

The advantage of making applesauce at home is that people can be sure it is fresh and has no additives.

Premade applesauce is available for purchase online.

5. Eggs Boiled, poached, or scrambled eggs are easy to prepare, eat, and digest. They are often suitable for people who are recovering from a stomach virus or nausea. The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk. A large boiled or poached egg provides a wide range of nutrients, including: 71 calories

4.72 g of fat

214 mg of sodium

6.24 g of protein

28 mg of calcium

98.5 mg of phosphorus

117 mg of choline When scrambling eggs, add low fat milk rather than cream or butter, as animal fats can be hard to tolerate for some people. It is important to cook all eggs fully, as raw egg carries a risk of salmonella poisoning.

opa.org.uk - 11 foods that are easy to digest - The OPA

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