List of foods that are gentle on the stomach

Written by christina schnell
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List of foods that are gentle on the stomach
Plain white or brown rice is a gentle food. (rice image by alri from

When you have an upset stomach, eating the wrong food can make you feel even worse. The stomach flu and medical conditions, such as ulcers and digestive disorders, can all necessitate the need for a gentle or bland food diet. Bland foods are low-fat, low-fibre and not spicy. They digest and bind easily in your intestines without producing excess stomach acid or irritating inflamed tissue in the digestive tract.

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Whole Grain Toast

Whole grain toast digests easily while providing fibre and iron. Skip the butter, jam and peanut butter, which contain irritating fats or sugars.

Cooked Vegetables

Cooked or steamed vegetables are soft, nutrient-packed and mild for any digestive system. Do not add butter, oil and sour cream to your veggies, as their high fat content makes them potentially aggravating for a sensitive belly.

Lean Meats

Chicken or turkey provides iron and protein to a sensitive stomach. Eat only lean meat to avoid upsetting fats. Use basic cooking methods, such as broiling or baking, without seasoning, dressing or bread coatings to maximise digestibility.

Soft Fruits

Foods, such as applesauce and cooked peaches, are easy to chew and provide vitamins. Skin any fruit before eating to avoid passing any rough, agitating textures through your digestive tract. Avoid all citrus fruits since they contain high levels of acid and can exacerbate inflammation and digestive upset.

Clear Soup

Chicken bouillon and vegetable broth are mild in flavour and easy to chew. Soup also offers fluid to a dehydrated patient. Avoid cream-based soups or those with lots of pepper or spice.

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