8 foods that are super easy to digest

Healthy digestion is important for your general well-being. Unfortunately, many people have problems with digestion such as constipation, gas, diarrhea or swelling.
Some people experience these problems because of food intolerance or food poisoning. Others have chronic diseases that affect the digestive system, such as irritable bowel syndrome (IBS) and Crohn's disease.
People with these diseases often change into easily digestible foods. In addition, many people use foods that are easily digestible for other reasons, such as snacks.

Your health and lifestyle needs may affect your food choices, and sometimes it's better to choose foods that you can easily digest.

This article contains a summary of eight easily digestible foods.

What does "easy to digest" mean?
Digestion begins in your mouth when you chew your food. Food travels through the digestive system, which consists of organs such as the stomach, small intestine and colon.

Throughout the digestive tract, the body cleans enzymes and acids that help to break food. The nutrients then enter the bloodstream and spread throughout the body.
When people say that food is difficult to digest, this does not mean you can not digest it. The digestive system is extremely effective in the treatment and ingestion of food.

When a food is difficult to digest, it simply means that the digestive system needs more time to digest and that the food may have potential side effects such as bloating, gas and burning stomach acid.

Foods rich in fiber and fat have a long time to digest.
Fiber is very important to health. However, it passes the most commonly undigested digestive system and a lot of food can cause symptoms such as gas and bloating.

Foods with a lot of fat can also cause digestive problems because they slow down digestion and stay longer in the stomach.

On the other hand, light digestible foods are quickly absorbed and do not cause side effects such as a blown feeling and gas. Generally, light digestible foods contain simple carbohydrates without fibers or are rich in protein without carbohydrates.

Let's look at some easy-to-eat foods.

1. RICE

Rice contains mainly carbohydrates and is very easy to digest.
Although brown rice is a healthier option than white rice, your body digests the white variety faster. Brown rice contains all parts of the grain, including bran and seeds, which are the most nutritious and fibrous parts.
On the contrary, white rice has eliminated these parts of the grain. It's not so nutritious, and it's getting sweeter, because there are almost no fibers to slow down your digestion.
However, cooling the rice after cooking can make it less digestible. During cooling, the rice starch becomes resistant starch, which means it is not digested: it is resistant to digestion.
Therefore, if you are looking for easily digestible foods, do not wait until the rice has cooled down. Eat it while it's still hot.

SUMMARY: The rice is easy to digest. White rice can be consumed more quickly than brown rice, although the brown variant is more nutritious. Cooling the rice after cooking makes the digestion harder.

2. LEAN MEAT

Lean meats i.e. chicken and turkey are easy to eat. They also contain high-quality proteins, one of the most common macronutrients.
In fact, half of a chicken breast contains 27 grams of protein. Chicken and turkey do not contain any carbohydrates and therefore do not contain any fibers.
It is best to cut the skin of the meat because it contains fats that are not as easily digested as proteins.
Avoid meat that is fried or fried because the added fat may affect your stomach. Also, make sure you cook your meat well to minimize the risk of bacteria being transmitted through food that can cause diarrhea or vomiting.
SUMMARY: Skinny meat, such as chicken and turkey, are protein rich foods that are easily digestible.

3. RIPE BANANAS

Bananas are not only popular, they are also very nutritious. They mainly contain carbohydrates in the form of starch or sugar, depending on their maturity.
Green and unripe bananas have high levels of resistant starch, which escapes digestion. When the banana matures, the starch breaks into simple sugars that can easily digest your body.
Interestingly, the starch content in green bananas is about 70-80%, but decreases to less than 1% once grown.
In addition, when bananas ripen, a kind of fiber called pectin begins to break down. This softens the banana and makes it more digestible.
In general, if a banana has ripened, the amount of starch and fiber in it is negligible compared to the amount you would get a green banana.
SUMMARY: Ripe bananas are easily digestible. They contain starch and less resistant fibers than green and green bananas.

4. BOILED POTATOES

Potatoes are rich in carbohydrates and contain several important nutrients.
The carbohydrates in potatoes are mainly starch, which represents about 15-20% of their fresh weight. Raw potatoes contain a large amount of resistant starch, which is not digested. However, potatoes usually do not eat raw.
Cooking potatoes makes the starch easily digestible. The cooked potatoes contain starch weaker than the baked potato.
And, for rice, the potatoes heat their resistant starch after cooking, making less digestible.
To digest potatoes as easily as possible, cook and eat while still warm.
Interesting is that the variety of potato, red, yellow, etc. This does not seem to affect the ease of digestion.
SUMMARY: Starch in boiled potatoes is easily digestible. Eating cooked potatoes is still the best option.

5. PROTEIN

Eggs are one of the most nutritious foods.They are packed with different vitamins and contain high-quality proteins. Most nutrients are in the yolk, which is usually fat. Meanwhile, the white contains mainly proteins. A large boiled egg contains 5 grams of fat and 6 grams of protein.
The eggs are often recommended for people with irritable bowel syndrome (IBS), a condition that affects digestion, with symptoms such as bloating, gas, stomach ache, constipation and diarrhea.
However, some people find egg digesters difficult to digest because they consist mainly of fat. For these people, it is best to maintain the protein.
Boil the eggs instead of frying in grease or oil, or bake them with nothing, because too much cooking fat can also disturb stomach.
SUMMARY: Health experts advise people with IBS often to include eggs in their diet. Proteins can be easily digested because fat in the yolk could change the stomach.

6. INSTANT OATMEAL

Oatmeal is usually made from sliced or crushed oats, but it can also be prepared with whole oats .
Instant or fast oatmeal is a bit more sophisticated when they are rolled and squeezed a little thinner than oatmeal. They are most transformed variety and cook faster.
In addition, they are also the easiest and fastest to digest. Rolling oats into thin flakes breaks their starch structure, making starch very accessible during digestion.
A survey of 10 healthy subjects showed that oatmeal is digested faster than oat flakes.
Although oatmeal contains no gluten, keep in mind that some oats can be contaminated with gluten. This happens when treated in the same place as grains with gluten, such as wheat and barley.
If you have celiac disease or gluten-sensitive, you can buy labeled gluten-free oats. Studies shown that most people with celiac disease can tolerate gluten-free or "pure" oats.
SUMMARY: Instant oats are digested faster than oats of other types of oats. People with celiac disease should ensure that they only eat gluten-free oatmeal.

7. LEAN FISH

Fish food has many health benefits and is easy to digest.
Skinny fish, including cod, haddock and tilapia, contains high-quality protein without carbohydrates and almost no fat.
Proteins from animal sources are generally easier to digest than proteins of plant origin, such as cereals and legumes.
Various factors affect the digestibility of vegetable proteins, including tannins that inhibit digestion. In addition, the protein in plants is often difficult to access due to the position in the plant. There are no obstacles in the fish.
SUMMARY: Skinny fish is easily digestible. It has a high protein content that is easier to digest than vegetable proteins.

8. YOGURT

Some yogurts are very rich in probiotics, friendly bacteria also known as yogurt cultures.
Eating this probiotics is good for health and can help keep intestinal bacteria healthy. Research has shown that they can benefit from digestion, support of the immune system and help lose weight.
Yogurt can help protect against diarrhea caused by antibiotics, especially in children. Yogurt eating can also reduce IBS symptoms, including swelling and stool frequency.
The consumption of dairy products generally causes stomach complaints in people with lactose intolerance. However, many people who are lactose intolerant can eat moderate amounts of yogurt.
Milk bacteria in yogurt break lactose in lactic acid. Therefore, there is much less lactose in yogurt than in milk.
Unfortunately, pasteurization kills all yogurt cultures, although many growers add live, active cultures to their pasteurized yogurt. Check the label to make sure you choose varieties that contain live active cultures.
SUMMARY: Yogurt is rich in probiotics, beneficial bacteria that promote digestion. Yogurt can protect against antibiotic-associated diarrhea and improve the symptoms of IBS.
Other factors that affect digestion

Many other factors can also affect digestion, including exercise, stress and fluid inlet. Here are some things you can do to improve your digestion:

♣ Limit stress: stress affects the digestive system and can cause stomach ache and diarrhea. Means to reduce stress include relaxation, meditation and physical exercise techniques.

♣ Exercise: In addition to relieving stress, regular physical exercise can reduce constipation and also reduce IBS symptoms.

♣ Keep hydrated: drinking liquids is important for digestion because it can reduce constipation and bloating. Drinking water is the best option.

♣ Do not eat too much at the same time, otherwise you may experience stomachache and discomfort. Slow food can reduce the amount of food you eat and also increase saliva production, thereby breaking down food.

Research shows that limiting stress, regular sports, drinking a lot of water and slow eating can help digestion.

Some foods are easier to digest than others. They digest quickly and without problems and do not cause digestive effects.
If you have a stomach ache, it may be good to eat food that is easy to digest during your recovery. They can also be a good option for people with certain health problems.
However, if you are healthy and have no digestive problems, do not limit yourself to food that is easily digestible because it generally contains few fibers and fat.
In general, you need to build up your diet around various full foods. Having said that, it may be useful to have easy-to-understand options to choose from.