10 Easy-to-Digest Foods for an Unhappy Gut

If you’ve struggled with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) like Crohn’s disease, ulcerative colitis, or microscopic colitis, or if you just have a sensitive gut and deal with uncomfortable symptoms such as bloating, abdominal pain, diarrhea, or constipation, you have likely noticed at least some connection with food and symptoms. This can cause some people to fear food, which is completely understandable!

But as a registered dietitian working with individuals with gastrointestinal issues, I have some really important news for you: your gut needs fuel to work properly. It needs to be fed and nourished regularly, and it also needs breaks between meals and snacks to digest food and move it through.

The other encouraging piece of news I want to share with you is that some types of food can actually help to alleviate symptoms, rather than worsen them! Some foods, and some ingredients in food, can be triggers for some people; other foods can be soothing and healing. Whenever possible, I love to talk about what to increase than what to decrease or eliminate, so let’s talk about ten of my personal favorite gentle foods for a sensitive, irritated, or inflamed gut.

1. Kiwi. Low in fermentable fibers and sugars called FODMAPs, and packed with vitamins and gentle fiber, kiwis have been shown to help individuals with chronic constipation improve the regularity of their bowel movements, but without causing abdominal pain, bloating, or loose stools.
2. Cilantro. If you think you need to cut back on flavor or eat a bland diet because of GI issues, think again! Cilantro is an amazing gut-healing leafy vegetable with great flavor as well. (Unless you’re one of those unfortunate individuals who think it tastes like soap… what a bummer!)
3. Rolled oats. They’re an oldie, but a goodie: oats are high in soluble fiber, which means that they can help soothe the gut and slow the movement of food through the intestines to a more manageable rate. I would encourage the less-processed groats or rolled oats rather than the quick-cooking version, for a lower FODMAP load and a slower glycemic response.
4. Blueberries. Blueberries are probably one of my favorite things to recommend for just about anyone, anytime, from neurological and mental health to heart health. The phytochemicals (the chemicals that give plants color) in blueberries nourish the gut microbiome, and the fiber they contain is gentle on the gut, plus they’re packed with antioxidants that help to reduce inflammation both in the gut and throughout the body.
5. Okra. Okra is a mucilaginous vegetable, meaning that it swells and gels in water, and can use those properties to soothe irritated tissues, like the gut lining. In a reasonable serving size (about 7 pods), okra is low in FODMAPs and can help to soften and bulk stool, as well as protect your gut from toxins and infectious pathogens.
6. Flaxseed. Flax is an amazing source of plant-based omega-3 fatty acids and gentle fiber. Flax meal can help to improve stool consistency and reduce constipation, and it’s easy to add to hot cereals, baked goods, smoothies, homemade nut butters, etc. Try increasing your intake gradually to find the best daily amount for your body.
7. Parsnips. They might just look like white, weird carrots, but parsnips are a delicious addition to soups and stews, as well as being low in FODMAPs and high in soothing soluble fiber (a relatively rare thing in a vegetable).
8. Millet. While some grains can be tough on a sensitive gut and are often high in fermentable fibers (causing gas and stomach pain for some people), millet is low in FODMAPs that are known to cause GI discomfort, while also containing prebiotic fibers that help feed the gut microbiome. It’s also safe for people on a gluten-free diet.
9. Plantain. Plantains aren’t eaten raw, but can be delicious baked, boiled, fried, grilled, or steamed. They are great sources of resistant starch, a type of fiber that is great for your gut and for your blood sugar, while also being gentle enough for most people to eat without unpleasant side effects—as long as you go easy on the deep-fried version! Remember that foods with lots of added fats can sometimes cause digestive distress, so I would recommend cooking plantains with less oil to reap the benefits without the potential drawbacks!
10. Pressed tofu. As opposed to silken tofu, pressed tofu has a lower FODMAP content while still being high in fiber, essential amino acids, vitamins, and minerals. For vegetarians and vegans trying to manage gut symptoms while getting enough protein, pressed tofu can be a very helpful addition to the diet.

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Looking for more personalized assistance with your gut symptoms? I’m here to help. Feel free to send me a message or schedule an appointment so we can get to the bottom of your issues and get you feeling better.

Erica Golden, RDN, LD, IFNCP

Registered Dietitian Nutritionist with a passion for helping people improve their mental health and gut health using integrative and holistic therapies.