Eat Stomach-Friendly: The Best Tips and Recipes for Easily Digestible Food

If you are currently suffering from stomach problems such as heartburn, a feeling of fullness and flatulence, or if you generally have a sensitive stomach, you should eat in a way that is gentle on the stomach. The right foods can help and enable a tasty and balanced diet.

Stomach-friendly food: These foods are easily digestible

Even if you have a strong stomach, you have to give it a break every now and then – almost everyone knows symptoms such as heartburn, flatulence, diarrhea, constipation, feelings of fullness, nausea or stomach pain. You may even be one of those people who unfortunately have a sensitive stomach and for whom such problems are part of everyday life. Whether temporary or permanent – if you have stomach problems, you should focus on foods that are considered to be well tolerated.

• Oatmeal : They soothe irritated gastric mucosa and promote digestion. They are best digestible when soaked for a few hours. Oatmeal is also good for a nervous, restless stomach.
• Other easily digestible cereals are millet , bulgur and semolina .
• Well-ripened, low-acid fruits such as pears, peaches, nectarines, melons, or bananas .
• Easily digestible vegetables such as spinach, squash, carrots, zucchini and fennel. All vegetables should only be eaten cooked if you have stomach problems, even though many of them are very healthy and tasty when raw.
• Low-fat potatoes , for example as puree, baked potatoes or boiled potatoes.
• buns and rusks.
• Low-fat dairy products : buttermilk, plain yoghurt or cottage cheese.
• Silent Waters
• Unsweetened Herbal Tea : Herbs like fennel, cumin, anise, and chamomile soothe the stomach and can relieve mild stomach discomfort. Drink several cups a day. Fennel-caraway-aniseed tea is available from numerous brands as a herbal mixture.
• Even though these foods are considered bland foods, your stomach may be sensitive to them because you have a certain intolerance. Eliminate any food that is obviously not good for you.

Heavy food: These foods put a strain on your stomach

If you have a bad stomach, avoid foods that are difficult to digest and unnecessarily challenge and stress the gastric juices and gastric mucosa. These are usually heavily seasoned foods or those that contain a lot of sugar or fat.

• Industrially processed sweets: Whether gummy bears, biscuits or chocolate – all processed sweets put a strain on the stomach with their extremely high sugar content. Many also contain too much fat.
• High-fat sausage, meat and fish products .
• Fatty cheeses and dairy products , such as mayonnaise and cream.
• Foods with puff pastry , because this is very greasy.
• Nuts : While they are healthy, they are not easy on the stomach due to the fat content.
• Cabbage: Cabbage of all kinds – green cabbage , cauliflower, white cabbage, savoy cabbage and other varieties – is very healthy, but it bloats the stomach due to its high fiber content and is difficult to digest.
• Some other vegetables can cause flatulence and heartburn because they sit in the stomach for a long time and cause it to produce too much acid: onions, garlic , peppers, mushrooms .
• This also applies to legumes , such as lentils and beans, and to wholemeal breads . Therefore, slowly get your stomach and intestines used to first small and later larger portions of dietary fiber.
• Hot spices such as pepper, garlic powder, curry or chilli also promote the production of stomach acid and can thus lead to heartburn.
• Coffee irritates the stomach lining because it contains a lot of acid. This also causes the stomach to produce too much gastric acid. The carbon dioxide in sparkling mineral water can have the same effect.

This is how you prepare your meals in a way that is easy on the stomach

Light food must be prepared correctly, otherwise foods that are theoretically easily digestible can still irritate your stomach.

• Avoid using heavily fat-based preparation methods such as deep-frying, roasting or roasting. For example, while boiled boiled potatoes or baked potatoes are gentle on the stomach, fried French fries or fried potato pancakes are a strain on the stomach.
• Instead, cook your food by stewing, steaming, boiling or even baking in the oven.
• Even vegetables that can be eaten raw should be boiled or steamed . They are then easier to digest.
• Season your food only slightly and focus on fresh or dried, easily digestible herbs such as parsley , caraway , dill or anise.

Tips for stomach-friendly eating habits

You can also protect your stomach through your eating habits.

• Eat small portions throughout the day so your stomach never has too much work to digest.
• Eat your food neither too cold nor too hot, but when it is comfortably warm or lukewarm.
• Take your time eating and chew thoroughly. The smaller the food arrives in the stomach, the easier it can be processed there.
• Drink about two liters of water or unsweetened tea a day.

Porridge for breakfast: How to start the day without a stomach ache

If you start the day with oatmeal, you will definitely do something good for your upset stomach. A porridge with bananas and as few other ingredients as possible tastes delicious and is easy to digest.

• You will need 1 cup of oatmeal, 1 cup of oat milk or low-fat cow’s milk, 1 cup of water, and 1 banana.
• Mix the oat flakes with the milk and water and bring the mixture to a boil while stirring constantly. Then reduce the heat and let the porridge swell for a few more minutes.
• Meanwhile, mash the banana in a bowl, then add the oatmeal and mix together.
• Allow your porridge to cool a little before eating. If you like, you can add a dollop of honey or sprinkle some cinnamon on top to sweeten it.

Light Vegetable Soup for Lunch: Enjoy your main meal with no regrets

A vegetable soup with easily digestible vegetables and herbs that are gentle on the stomach will satisfy hunger without putting a strain on the stomach.

• For your soup, use potatoes, carrots, celery, zucchini, squash or other vegetables that experience has shown you tolerate well.
• Wash or peel the vegetables and cut into bite-sized pieces.
• Heat it in a large saucepan with some oil and add water while it is not hot.
• Let the soup simmer for about 15 minutes and season with wholesome herbs, such as parsley, basil, dill or cumin. Finally season them with salt.
• You can eat rusks or a white bread roll with your vegetable soup.

Natural yoghurt with fruit puree: A good night’s sleep without a rumbling stomach

To keep your upset stomach from rumbling and rumbling at night, try to keep your dinner small. A natural yoghurt with the puree of well-tolerated fruits is a good idea.

• In addition to the finished natural yoghurt, you need easily digestible, low-acid fruits of your choice: pears, melons, mild apples, bananas or peaches.
• Puree the fruit. Depending on your taste, you can pour the fruit puree over the yoghurt or mix both together.
• You can sweeten with a little honey if you like, but if you’re using very sweet fruits like pears, bananas, or honeydew melon, this probably won’t be necessary.