Which Foods Are Gentle on the Stomach and Easy to Digest?

Certain foods are considered gentle on the stomach and easy to digest. This means that their consumption usually causes hardly any digestive problems such as stomach pain, flatulence, heartburn, diarrhea or constipation. This is especially important for people with a sensitive gastrointestinal tract. Carbohydrate-rich but low-fat foods such as pasta, bread and rice are usually well tolerated. However, all extremes such as high-sugar, very spicy, high-fat, very salty, very hot or very cold foods should be avoided. Because of the restrictions, people with a sensitive stomach must pay particular attention to a balanced diet.

For example, low-fat milk, yoghurt, sour milk and sour milk with a fat content of no more than 1.5 percent are considered gentle on the stomach and easy to digest. Mild types of cheese with a fat content of less than 45 percent in the dry matter, such as cream cheese or soft cheese, are also often well tolerated.

If you want to enjoy meat and fish that is gentle on the stomach, choose lean varieties that are low in fat and only mildly seasoned. For example, you can grill, boil, cook in foil or stew fillets of beef, veal or poultry as well as lean saltwater and freshwater fish. Also, avoid high-fat sauces as a side dish. For example, low-fat yoghurt sauces with herbs and little salt are an easily digestible alternative to mayonnaise. Light tomato sauces can be used instead of heavy gravy.

In addition to tomatoes, carrots – which is why you also use them for our raw vegetable salad -, fennel, young kohlrabi, fine green peas, and zucchini are considered stomach-friendly and easily digestible vegetables. When it comes to fruit, you should avoid unripe fruit, and nuts, almonds, and pistachios are also not well tolerated by many. Ripe bananas, apples, and pears can be eaten raw or cooked if you have a sensitive stomach.

You shouldn’t do without sugar entirely, because it is an important supplier of energy. However, use it sparingly. Jams and honey can usually satisfy the appetite for sweets in a way that is gentle on the stomach. Sweets, on the other hand, are much less easy to digest and are also high in fat. Chocolate, pralines, nougat, marzipan, and cream candy often cause digestive problems.

When choosing drinks, you should prefer non-carbonated mineral water. Herbal tea, especially fennel-anise-caraway tea, as well as vegetable juices and diluted fruit juices are also considered gentle on the stomach. If you have a sensitive stomach, it is best to avoid alcohol altogether – coffee can also easily irritate the stomach.