By Emma Caplan-Fisher

Digestive health is crucial to every one of us, whether you suffer from indigestion or other unwanted symptoms. The good news is plenty of foods are naturally digested quickly and can aid in the body's overall digestion process.

Keep reading to learn more about foods that help digestion, including the link between digestive health and our overall nutrition, how certain foods can be helpful with digestion, and more healthy eating tips. It's easier than you might think to incorporate digestion-friendly foods into your everyday life, even when you're on the go.

The Importance of Digestive Health

Both our gut health and its ability to digest food plus our body's nutrient absorption ability are crucial to our overall health and well-being. This is because the way the stomach behaves impacts other bodily functions. The stomach is the body's most central organ depended on for life-supporting nutrition. More specifically, our digestive system breaks down foods into carbohydrates, fats, and proteins so our body can absorb nutrients, get energy, and grow or repair cells.

This means our digestive health impacts our immune system, our mental health, and our overall well-being. When you have a healthy digestive system, your gastrointestinal tract has an optimal balance of good bacteria and can properly digest and absorb nutrients. Likewise, when there's a digestive system imbalance, you might experience unwanted gastrointestinal symptoms, like diarrhea or gas.

Foods That Aid in Digestion

Incorporating certain foods into your diet can support digestion, relieve discomfort, and even boost energy levels. They can also help you avoid common gastrointestinal symptoms. Here are some key foods that help digestion.

Whole Grains

Rich in fiber, especially compared to their refined carbohydrate counterparts, whole grains like brown rice or quinoa, for example, help to efficiently move food through the digestive tract. They also offer nutrients like omega-3 fatty acids. On top of this, the body takes its time to break down whole grains, which helps to control blood sugar levels.

If you're looking for a quick, no-effort, easily digestible snack with whole grains, Bobo’s Oat Bars come in many flavors and are a healthy, tasty option.

Yogurt or kefir

Yogurt and kefir are great for digestion as they both contain probiotics (live yeasts and bacteria) that promote a healthy gut microbiome.

Ginger

Ginger is a plant that can decrease bloating and other digestive issues, stimulate the digestive system, and help empty the stomach. You can use dried ginger powder as a spice in various meals or ginger root to make tea.

Apples

As apples are high in the soluble fiber pectin, which aids in digestion and prevents constipation, they can be helpful to promote digestion.

NOTE: If you're prone to bloating or gas, apples may not be an ideal choice because of their high fructose level.

Leafy Greens

Leafy green vegetables, like spinach and kale, offer us fiber and magnesium, both of which are beneficial for digestion and a healthy gut microbiome. Plus, you'll get nutrients like folate and vitamins C, K, and A. In addition, these types of veggies contain a particular sugar called sulfoquinovose, which may feed the stomach's healthy bacteria and aid digestion.

Bananas

Bananas are gentle on the stomach and help to normalize the bowel function. Rich in fiber, potassium, vitamin C, and inulin (which stimulates good gut bacteria growth), their low fructose content makes them a safe bet for those prone to gas or bloating.

Peppermint

Peppermint is highly effective in supporting digestion as it relaxes the digestive tract muscles, which can relieve bloating and gas, especially after a heavy meal. This is a soothing, relaxing ingredient whether you consume it as tea or in natural mint form.

Papaya

This tropical fruit contains papain, a powerful enzyme that helps break down proteins, making it easier for the body to digest protein-rich foods. Papaya is especially helpful for those with digestive issues or for anyone looking to enhance nutrient absorption.

Chia Seeds

Chia seeds are packed with fiber, which supports regular bowel movement and can help prevent constipation. When mixed with water, chia seeds form a gel-like substance that eases digestion and provides a feeling of fullness, helping to support a balanced digestive tract.

Foods That Are Easily Digested

For anyone with a sensitive stomach or digestive issues, eating foods that help digestion easily can prevent discomfort. Here are a few foods that are gentle on the stomach and quickly processed by the body.

Simple Carbohydrates

Foods like white rice, toast, and crackers are simple carbohydrates that the body can break down easily and digest quickly. These foods are ideal for times when your digestive system needs a rest, as they're less likely to cause bloating or indigestion. Because they’re digested fast, they provide a quick energy boost without straining the stomach.

Cooked Vegetables

Raw vegetables can be tough on digestion for some people, as they contain a lot of fiber and require more effort for the body to break down. Cooking vegetables softens their fibers, making them easier to digest while still providing essential nutrients. For example, lightly steaming vegetables like carrots, zucchini, and spinach can make them gentler on the stomach than in their raw form.

Ripe Bananas

Bananas are a well-known “stomach-friendly” food, especially when ripe. Easy to digest and rich in pectin, they offer a type of fiber that helps promote bowel regularity. Additionally, bananas provide a quick source of natural energy, making them an excellent option for sensitive stomachs.

Finding Digestive-Friendly Foods for On-the-Go

Busy schedules can make it challenging to prioritize foods that help digestion. However, some snacks and meals are both portable and gentle on the stomach. Here are some great options for digestive-friendly foods you can take on the go.

Whole Grain Snacks

Whole grains, such as oats and brown rice, provide fiber and help support a healthy gut. Many pre-packaged snacks, like Bobo’s Oat Bars, are made from whole grains and are easy to take with you for a quick, digestion-friendly snack.

Portable Yogurt Packs

Yogurt is rich in probiotics, which help balance the gut’s natural bacteria and support digestive health. Easy-to-carry portable yogurt packs are a great option when you’re out and about, providing a healthy dose of probiotics with minimal effort. Just be sure to choose varieties without added sugars to maximize their digestive benefits.

Ginger Chews or Tea

Ginger has natural anti-inflammatory properties and is known for its ability to soothe the stomach. Ginger chews or tea are convenient options for anyone who needs quick digestive relief, whether at home or on the go. Both can help reduce nausea and ease digestion, making them ideal travel companions.

Fresh Fruit

Apples and bananas are not only easily portable but also digestion-friendly. Apples provide pectin, a fiber that aids in digestion, while bananas offer gentle energy and help soothe the stomach. Both fruits make quick, nutritious snacks.

Leafy Green Smoothies

Smoothies made with leafy greens like spinach or kale are high in nutrients and can be pre-made at home or bought ready-to-drink for convenience. Leafy greens contain fiber, but in a smoothie, they're easier to digest because the blending process breaks everything down.

Prioritizing Digestive Health in Your Diet

Keeping your digestive system in top shape doesn’t have to be complicated. Here are some simple tips to support digestion every day.

Adding Digestion-Friendly Food to Every Meal

Try to incorporate one digestion-friendly food item into each meal, whether it’s a handful of chia seeds, some fresh fruit, or a side of cooked vegetables. Consistently choosing these foods will help you maintain a healthy digestive system over time.

Planning for Convenience

When you’re on the go, have some easily digestible snacks on hand. Pre-packing snacks or stocking up on quick, digestion-friendly foods will make it easier to stay on track with your digestive health. By choosing nutritious, gentle foods, you can support your gut and enjoy a balanced diet — even with a busy schedule.