Easy To Digest Foods

If your stomach feels sensitive, bloated, or easily unsettled, choosing easy to digest foods can make a big difference. Whether you are recovering from illness, supporting your gut, or simply wanting meals that feel lighter, there are plenty of gentle plant-based options that still taste great.

Here are the top five easy to digest foods to build your meals around.

Why choose easy to digest foods?

Your digestive system can sometimes struggle with foods that are very high in fibre, overly rich, spicy, or hard to break down. Easy to digest foods are typically:

• Soft and gentle in texture.
• Mild in flavour.
• Simple for your body to process.
• Less likely to trigger bloating or discomfort.

The best part is that you do not need animal products to eat in a way that supports digestion. Easy to digest foods include bananas, white rice, oats, potatoes and lentils. Read on for more detail.

Top five easy to digest foods

Bananas

Bananas are one of the most popular easy to digest foods because they are naturally soft, mild, and simple for your body to handle.

Why they work:

• Gentle on the stomach.
• Easy to chew and break down.
• Great for quick energy.

Try them as:

• Mashed banana on toast.
• Blended into smoothies.
• Sliced into warm porridge.

White rice

White rice is a classic comfort food and one of the most reliable easy to digest foods, especially when your stomach feels delicate.

Why it works:

• Lower in fibre compared with wholegrains.
• Light and easy to process.
• Pairs well with mild foods.

Try it with:

• Steamed carrots or courgette.
• Soft tofu.
• A light vegetable broth.

Oats (cooked until soft)

A warm bowl of porridge is one of the most comforting easy to digest foods, especially when oats are cooked well and kept simple.

Why they work:

• Soft texture when cooked.
• Gentle, warming, and filling.
• Easy to customise without upsetting digestion.

Try them with:

• Mashed banana.
• Stewed apples.
• A splash of plant milk.

Potatoes (boiled or mashed)

Potatoes are mild, satisfying, and one of the best easy to digest foods when prepared simply.

Why they work:

• Soft and comforting.
• Filling without being heavy.
• Easy to eat when appetite is low.

Try them as:

• Mashed potatoes with olive oil or plant milk.
• Boiled potatoes with a pinch of salt.
• Baked potato with softly cooked vegetables.

Red lentils (cooked very soft)

Not all legumes are easy on digestion, but red lentils are one of the gentlest, making them a great plant-based protein option.

Why they work:

• Break down easily when cooked.
• Ideal for soups and dahls.
• A comforting way to add protein.

Try them in:

• Red lentil soup.
• A mild lentil dal with rice.
• Blended lentil stew for extra softness.

Simple tips to make plant-based meals even easier to digest

• Cook foods until soft, especially oats and lentils.
• Keep meals simple and mild.
• Choose smaller portions if you are feeling bloated.
• Avoid heavy spice or greasy cooking methods.
• Choose soups, porridges, and warm bowls for extra comfort.

Final thoughts

Choosing easy to digest foods is a simple way to support your gut while still eating nourishing, satisfying meals. With plant-based staples such as bananas, white rice, oats, potatoes, and red lentils, you can create gentle meals that help you feel lighter and more comfortable without compromising on flavour.