When you have an upset stomach or just had surgery, you need foods you can digest easily. Sometimes, healthier foods—like those that are high in fiber—may be too hard to digest compared to simpler carbs. Likewise, fatty foods might taste good, but they can take longer to break down, making your digestive system worker harder.
If you’re looking for easy-to-digest foods, start with some from this list. (You’ll likely recognize the B.R.A.T. diet—bananas, rice, apple sauce and toast—from the days when you were home sick as a kid!)
Bananas
Ripe bananas are a good source of carbs that can be broken down easily by the body. As a bonus, they’re full of potassium, which your body can lose a lot of when you have diarrhea.
Rice
Normally, most nutritionists will tell you to choose brown rice over white rice because it’s high in fiber. But when you need foods you can digest easily, white rice is a better choice. That’s because brown rice is high in fiber, which can add to digestive issues, including gas, bloating and diarrhea.
Applesauce
Unlike whole apples, which can be full of fiber and hard on the stomach, applesauce is easily digestible. It also contains pectin, a soluble fiber that has been known to treat diarrhea.
Toast
When you’ve got an upset stomach, not all toast is considered equal. Obviously, if you’re gluten intolerant, you’ll want to choose a gluten-free bread. Likewise, avoid wheat bread if you have a wheat allergy. But for those with no dietary restrictions, opt for white bread. Although it’s not normally the healthiest choice for your diet, it’s easier to digest than whole wheat bread, which is very high in fiber. Opt for plain white toast with no butter to help reduce heartburn and decrease nausea.
Sweet potatoes
When it comes to foods you can digest easily, you want soluble fiber, not insoluble fiber. That’s because soluble fiber—like that found in sweet potatoes—increases the good bacteria in your intestines that you need for a healthy digestive system. In addition, sweet potatoes have loads of potassium, an electrolyte that’s lost during vomiting and diarrhea.
Skinless chicken
To help your body repair itself, choose skinless chicken that has been baked or grilled It’s a good source of lean protein and easy to digest because it contains no fiber.
