What Foods Can I Eat That Are Easy for the Body to Digest?

If you experience digestive upset after consuming certain foods or beverages, it may be time for a diet overhaul. Symptoms of gastrointestinal discomfort may include nausea, gas, bloating, heartburn or cramping. These symptoms may be the signs of a more serious condition such as irritable bowel syndrome, lactose intolerance, or simply a sensitive stomach. Consider transitioning to more easily digested foods to alleviate symptoms.

Lactose-Free Dairy

Many common dairy products like milk, yogurt, cheese and ice cream contain lactose, a form of sugar that is difficult for some people to digest. For those who may be sensitive to lactose, the 2010 Dietary Guidelines for Americans recommends reduced-lactose and lactose-free products. Even if you aren't lactose-intolerant, consuming lactose-free dairy products can be easier on the digestive system. Look for products made with soymilk, rice milk or almond milk. Yogurts containing acidophilus may provide beneficial bacteria to help the body break down lactose more efficiently.

Fruits and Vegetables

Consuming a diet rich in fruits and vegetables can be hard on a sensitive digestive system, as most fruits and vegetables contain high amounts of fiber, which the body does not digest. "When fiber gets low in the tract, bacteria feast on it, producing gas and sometimes cramping," says Bob Seebohar, Ph.D., director of sports nutrition at the University of Florida. To avoid the digestive upset without missing the beneficial nutrients, choose fruits and vegetables that provide less fiber, such as tomatoes, cantaloupes, and grapes.

Lowfat Protein

Protein-rich foods naturally low in fat are easier for the body to digest than high-fat protein sources, according to the Seattle Cancer Care Alliance, developers of the Gastrointestinal Diet. For low fat protein, choose lean cuts of beef and pork, white meat chicken and turkey, and tuna canned in water instead of oil. Try to avoid heavily processed or fatty meats such as bacon, hot dogs and corned beef.

Low-Fiber Carbohydrates

Processed, simple carbohydrates such as white bread, bagels and crackers are lower in fiber than their whole-grain counterparts, making them ideal for easy digestion. Choose options that contain less than two grams of fiber per serving.

Drinks

Consuming acidic beverages such as orange juice or tomato juice may cause digestive upset and heartburn, and therefore should be avoided if you have a sensitive stomach. Keep citrus juices and sodas to a minimum. Choose water, tea, or cranberry juice as often as possible.